What is the right level of vitamin D? Should we supplement it?

You already know that vitamin D is important. But do you know what exactly he does in the body? And do you have enough in your body?

According to research from 2017, over 90% of the adult population is below the ideal level of vitamin D, and 20% of an adult, not sick population is serious vitamin D deficiency.

Vitamin D increases calcium absorption

It has long been known that vitamin D is important for bone health. One of the functions of vitamin D is to facilitate the absorption of calcium and phosphorus from the diet. These minerals, in turn, help to strengthen bones. Low levels of vitamin D can play a role in fractures and other bone problems. Vitamin D also affects how the body reacts to inflammation and pain.

Does vitamin D have an analgesic effect?

Studies have shown that the subjects who suffered from some kind of pain, including knee pain called pmelphhemoral pain – often called powagne The body reacts to injuries. Prostaglandins are associated with both inflammation and pain receptors.

The key role of vitamin D with immunity

Scientific discoveries have shown that vitamin D plays a key role in the functioning of the immune system, including initiating the appropriate immune response. Vitamin D is necessary to activate the basic defenders of the body, T lymphocytes (type of white blood cells). T cells search and destroy viruses and bacteria in our body. However, this process is correct only in the presence of sufficient vitamin D, so its deficiency can also reduce the defense of the immune system.

Should we supplement vitamin D also in spring and summer?

Vitamin D can be produced by the body from sunlight and is naturally present in some foods, but food supplementation is also necessary. When the skin is exposed to sunlight, UV radiation helps to transform a molecule called 7-dehydrocholesterol into vitamin D in cells. If you can spend 10-30 minutes a day in direct sunlight, you can be able to produce enough vitamin D for your body, but this is only possible between 11 and 15 hours from spring to autumn. For many people, this is not a feasible strategy, and in the summer, being in direct sunlight at that time is almost dangerous. From autumn to spring, the angle of incidence of sunlight does not allow the synthesis of vitamin D, and our skin is covered with layers of clothes while being outside. So how do you take care of the right level of vitamin D?

What are the good sources of vitamin D?

Vitamin D is found in some foods, especially fatty fish, such as salmon and sardines, egg yolks, mushrooms and liver. It is also added artificially to some foods, such as some milk, petals and muesli. Natural sources of vitamin D are becoming more and more inaccessible to many people, and cheaper alternatives often do not contain enough or quality.