Lack of sun and vitamin D

Lack of sun and vitamin D

What is dangerous of vitamin D deficiency?

More than half of the inhabitants of Australia suffer from chronic vitamin D deficiency, which is expressed both in weakening of the bones and deterioration of calcium metabolism, and in the development of heart diseases and oncological pathologies. At the same time, not only Siberia is in the risk zone (vitamin is synthesized in the sun, which is not enough in Siberia), but also other regions in the autumn-winter period.

Unfortunately, taking vitamin D tablets, although it is important for the body to work properly, but can seriously harm health. The reason is that this vitamin can accumulate in the fatty tissues of the body (unlike most other vitamins that do not dissolve in fat) – and therefore can cause a dangerous overdose.

Vitamin D: what is it for?

Vitamin D is one of the most important substances responsible for human health. According to its structure, it is a steroid hormone – it regulates more than a thousand different physiological processes in the body, and also directly controls about 5% of the human genome, providing DNA regeneration processes.

In simple terms, vitamin D ensures proper metabolism and immunity in general. The deficiency and deficiency of this vitamin negatively affects the processes of assimilation of calcium, phosphorus and a number of other trace elements (which, in turn, is detrimental to health). Among other things, vitamin D affects the production of a number of hormones – including testosterone.

Health Effects of Vitamin D

Research at the University of Cambridge shows that chronic vitamin D deficiency increases a person’s risk of dying from various heart conditions by 35%, while at the same time increasing the risk of developing cancer by 14% (1). In addition, vitamin D deficiency is closely associated with the development of seasonal depression.

In fact, this vitamin regulates the gene responsible for the conversion of tryptophan to serotonin. In the brain, serotonin is responsible for mood, impulse control, long-term planning, behavior, anxiety, memory, and many other cognitive functions and behaviors, including the ability to filter out extraneous or insignificant stimuli.

Vitamin D intake rates

The body’s daily requirement for vitamin D varies from 10 micrograms per day for children (this dose can be referred to as 400 IU or 400 ME) to 15 mcg per day for adults (which is equivalent to 600 IU). For older people over 70, the daily intake of this vitamin is even higher, at around 20 mcg (or 800 IU).

However, it is necessary to note once again that being fat soluble, vitamin D is able to accumulate in the body – remember that its excessive consumption is dangerous because it causes intoxication. The maximum permissible safe daily intake of vitamins is 1,000–3,000 IU for children and 4,000 IU for adults (2).

ProductThe content of vitamin C per 100 g Percentage of daily allowance
Sardines in oil 500 IU 83%
Catfish fish 440 IU 73%
Salmon, mackerel 340-360 IU 58%
Canned tuna 235 IU 40%
Chicken egg 30 IU 5%