What Is Vitamin D । Production । Absorption । Lamp । Vegan । Vit D । Sources Of Vitamin D । Vitamind । Vitamine D । Vitamin D3 । Activated Vitamin D
Vitamin D
Vitamin D Production, Vitamin D Absorption, Vitamin D Lamp, Vitamin D Vegan, Sources Of Vitamin D, Vitamind, Vit D, Vitamin D3 and Activated Vitamin D : What is Vitamin D? Vitamin D is essential for good by and large wellbeing and solid and sound bones. It's likewise an essential factor in ensuring your muscles, heart, lungs and mind function admirably and that your body can battle disease.
Vitamin D is fat-dissolvable, which implies the body can just retain it when overcome with nourishments that contain fat, similar to Avocado, Chicken, or Nutty Spread. Individuals who experience difficulty retaining fat may thus be inclined to a Vitamin D lack, which conveys its very own arrangement of dangers.
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| Vitamin D |
Your body can make its very own Vitamin D from daylight. You can likewise get Vitamin D from enhancements and a little sum originates from a couple of sustenances you eat. The Vitamin D that you get in your skin from daylight, and the Vitamin D from enhancements, must be changed by your body various occasions previously it very well may be utilized. When it's prepared, your body utilizes it to deal with the measure of Calcium in your blood, bones and gut and to help cells everywhere on your body to impart appropriately.
Vitamin D/ Vit D encourages you to battle contamination, Muscle work, Cardiovascular capacity, for a sound heart and flow. Vitamin D is a Respiratory framework, for sound lungs and aviation routes. It works for Brain advancement and as an Anti-malignant growth impacts.
Vitamin D/Vit D/Vitamine D/Vitamind Function
How does Vitamin D function? Nutrients are synthetic substances that are required by your body for good wellbeing. They are indispensable for everybody and guarantee that your body functions admirably, can battle sickness and mend well. The connection between Vitamin D and solid sound bones was made numerous years back when specialists understood that daylight, which enables you to deliver Vitamin D, or taking cod liver oil, which contains Vitamin D, kept a bone condition called rickets in youngsters.
Today, Vitamin D/ Vit D is viewed as an essential piece of good wellbeing and it's critical not only for the strength of your bones. Ongoing examination is currently demonstrating that Vitamin D might be critical in forestalling and treating various genuine long haul medical issues.
Vitamin D essentially originates from your skin when it is presented to daylight. From that point onward, your body experiences various concoction procedures to transform it with the goal that your body can utilize it. Vitamin D works a lot in our human body and manages Calcium in bones, gut and blood. Furthermore, Vitamin D likewise helps cells everywhere on your body to convey legitimately.
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| Sources Of Vitamin D |
Vitamin D's job in helping the body get adequate calcium and phosphorus. These minerals are basic for building and keeping up solid bones. Getting plentiful Vitamin D is key for warding off conditions like rickets in youngsters, osteomalacia in grown-ups. In spite of the name, Vitamin D is viewed as a master hormone and not really a nutrient. Nutrients will be supplements that can't be made by the body and consequently should be taken in through our eating regimen. We require Vitamin D to retain calcium in the digestive organs and to recover calcium that would some way or another be discharged through the kidneys.
Vitamin D insufficiency shows as osteomalacia. Osteomalacia results in poor bone thickness and solid shortcoming. Osteoporosis is the most widely recognized bone infection among post-menopausal ladies and more seasoned men.
There are two principle types of Vitamin D. One is Vitamin D2 and another is called Vitamin D3. Vitamin D3 is the regular type of Vitamin D that the body makes from daylight. Vitamin D2 is less powerful than Vitamin D3. Vitamins and minerals are nutrients your body needs in little adds up to work appropriately and remain sound.
For the motivations behind ensuring you're getting enough Vitamin D, don't pressure excessively about the sort you're traversing nourishment or enhancements.
Where To Find Vitamin D?
Vitamin D is a pro-hormone derived from cholesterol synthesized by the body under the action of solar radiation. The sun remains the main source of this vitamin despite its presence in many foods including meat and fish, but this presence remains at marginal levels.
Why is Vitamin D so important?
The beneficial contribution of this vitamin justifies its importance in the life of the body. Many virtues of this fat-soluble substance that acts and intervenes on several levels in the life of the cells of the body; it intervenes in the general immunity of the body, as well as in the protection against the various infections, without without its main role in the consolidation of the bones.
The recommended dietary intake of this vitamin depends strongly on the physical situation and the person's tendency to risk of deficiency. Daily calcium intake can not be achieved without the support of a balanced ratio of vitamin D, insofar as the latter plays the role of regulator and is involved in the absorption and transport of calcium in the body .
As we mentioned earlier, there are two Sources Of Vitamin D, a free natural source that is the sun and another food. This food source consists of natural food and nutritional supplements.
Vitamin D is present in our diet in relatively different degrees, the following table shows the levels of vitamin D in some rich foods with:
The Best Sources Of Vitamin D -
Although the intake of Vitamin D Foods is minimal, the variety of menus will provide you with half of your daily needs. It should be noted that the dosage of vitamin D is often in IU. One microgram is equal to 40 IU.
The finding is that the natural diet can not sufficiently fill the need for vitamin D, which pushes doctors to prescribe Vitamin D Supplements in the case of chronic deficiency.
However, do not wait until you suffer from an insufficiency to take supplements, it is advisable to integrate them into our daily diet to satisfy the need of the body in this vitamin.
The table below illustrates the recommended amount of Vitamin D per day:
Your daily needs for Vitamin D -
Sufficient intake (AS) :-
[NOTE : 1 μg (microgram) = 40 IU (International Units)]
Solar Vitamin D -
The process of synthesizing and transforming vitamin D occurs in the skin under the action of the sun. This process has 3 steps:
In the first place, the skin transforms a derivative of cholesterol under the effect of the ultraviolet rays of the sun;Second, the liver transforms the result of the first stage into a fluid and circulating form in the blood. During this stage the vitamin is present in the blood. It is therefore sufficient to perform blood tests to measure the degree of presence of vitamin D in our body. In the final stage, vitamin D undergoes a final transformation in the kidneys so that it can be used by the body.
Vitamin D intake from the sun is estimated at about 90% of our requirement, a significant contribution that materializes the supremacy of daylight as the primary source for calciferol. A simple exposure for twenty minutes (without sunscreen) during the full day (between 10h and 14h) ensures 100% of our daily need for vitamin D.
The exposure of the arms, feet and face is enough and you do not have to undress to enjoy vitamin D, unless you want to tan (you just have to leave the feet, arms and face without protective cream for a maximum of 20 minutes).
The figure of 90% advanced at the beginning is only a general average, the amount of vitamin D provided by the sun depends closely on the duration and the number of times of solar exposures.
For example, a person who takes a proper solar bath (no sunscreen) of 20 minutes several times a week receives his vitamin D sufficiency for the whole week.
Even more, vitamin D is storable, you can for example take massive solar baths (every day for 20 min) during the summer to compensate and fill the need of the winter period. It should be noted that the type of skin can toy over the duration of exposure, the dark skin requires more time to benefit from the bath of vitamin D (the duration can go up to double-or 40 min- depending on the degree intensity of the skin).
Please note: To avoid the risk of skin (skin cancer) from long exposure to sunlight , specialists recommend the use of a sunscreen with a protection factor of 15 (at least) if you want to make solar bath for more than 15 minutes.
Many studies have proven by force of results and clinical experience the importance of vitamin D for our body, its beneficial contribution is far from being limited. It is essential in the formation of collagen which intervenes in the formation and the consolidation of the bones, without forgetting its role in the immunity as well as in the prevention against various cancers. It is commonly and incorrectly called vitamin while it is rather a pro-hormone synthesized from a drift of cholesterol. This process of transformation is performed on the skin under the effect of ultraviolet radiation from the sun.
The first time this vitamin was spoken was when researching a cure for rickets (a bone disease that strikes young children). Famous for the name "English disease", rickets is due to a chronic deficiency of vitamin D, this deficiency was observed for a long time, and it is only in the 18th century that the doctor Dale Perceval noticed the conclusive effect of the absorption of cod liver oil on the decrease of rickets.
This discovery is supported by the French Armand Trousseau, who recommended - along with the vitamin D-rich diet - to be exposed to the sun.
The appointment of "vitamin depository of calcium" dates from the year 1922, the date of discovery of this pro-hormone by Elmer Mc Collum who has recognized this substance role of calcium carrier in our organization (a role that promotes the absorption of calcium in the body). The first serious research related to vitamin D is that of Dr. Robert Burn Woodard, a synthesis work on the D3, this report is named Nobel Prize 1965.
The Beneficial Effects Of Vitamin D -
Beside the report checks between bone strength, calcium and vitamin D, the virtues of the vitamin are far from being listed. The latest research links Vitamin D Deficiency and obesity and, as a consequence, link this vitamin to cardiovascular health, diabetes, ... In addition, there is the beneficial contribution of a sufficient quantity (which exceeds the recommended intake officially) of vitamin D in reducing the risk of cancer (especially prostate and breast cancer).
The absorption of vitamin D preserves the skeleton against bone failures such as arthritic and joint conditions without forgetting the impact of the vitamin in the protection against nervous tension (depression).
Sufficient and regular intake of calcium (dairy products) can in no way be beneficial for the bone as long as there is not the corresponding amount of vitamin D that plays a role in calcium absorption by the intestines and in its deposition on the bones which consolidates and solidifies them. However, an overdose of vitamin D can lead to a contradictory effect, the deficiency because it will be present in force in organs and almost rare in others.
Vitamin D intervenes and assists our immunity and participates in the creation of anti-microbes. As a result, it protects against fatigue and flus, colds and others. Vitamin D Deficiency is behind several immune dysfunctions (multiple sclerosis, rheumatoid, ...). As it plays an important role in the regulation of insulin and what results as positive effects of preservation against diabetes.
The sun exposure(primary source of vitamin D) during childhood reduces at 80% the risk of suffering from diabetes in later years. Vitamin D protects and heals skin diseases (eczema and psoriasis).
Recently, a number of studies have put the relationship between the Vitamin D Level in the body and the risk of cancer, the more the body receives its sufficiency in this vitamin, the more it develops its immunity against various cancers. People struck by cancer are not equal, cancer patients who received the amount of vitamin D need (before cancer) are more likely to be cured. Vitamin D stops the process of cancerous transformation (prevents the passage of a healthy and precancerous cell to a cancer cell).
There are two kinds of vitamin D, one called D2 and another called D3. It is known that vitamin D has two sources, a plant source that gives D2 and a human origin synthesized by the human body. The process of transformation of the D3 happens in the skin under the action of the sun.
Vitamin D3 goes through three successive phases :-
In case one of the organs is dysfunctional, the level of vitamin D present in the body is directly affected. In order for the body to produce vitamin D, it is necessary to mineralize our body, especially since magnesium is a stakeholder in this transformation.
Your Vitamin D Needs -
Either signs are reminiscent of Vitamin D Deficiency (fatigue, problem of concetration, ...), the best solution to measure the level of vitamin D in the body is to make blood tests.
Some medicines contain solutions that eliminate vitamin D, which makes us pay attention to the drug leaflets. Others may prevent its absorption. Indeed, the more you take pharmaceutical solutions, the less the metabolism of vitamin D is intensive. Therefore, we must opt for organic alternatives.
The sufficient quantity to be taken per day is between 1000 and 5000 IU. Using a supplement is a desirable alternative to fill the difference in need (a 100,000 IU ampoule over 15 days). The D3 is the recommended form to take as a supplement. Recourse to supplementation is essential, given the Vitamin D Deficiency and the sun's skin risk.
The following data below shows the recommended amounts of Vitamin D :-
(Age / State RDA in Vitamin D)
The Sun is the primary source of vitamin D. It is also present in the diet to different degrees. The following diagram illustrates how to recover our need for vitamin D:
According to experts, we can not talk about an overdose of vitamin D. Although taking very large doses for a long time can sometimes cause marginal dysfunctions (vomiting, momentary weakness, ...).
But during the winter, a vitamin D supplementation is favorable since the diet low in vitamin D can not replace the sun which has diminished.
How to fill up with Vitamin D?
Sunbathing for 15 minutes provides the body with 10,000 IU. Exposing oneself to the sun is the easiest and most efficient way to get plenty of vitamin D. However, people with darker skin are encouraged to prolong their exposure to the sun. The change in lifestyle accompanied by an excessive fear of skin cancer have limited our contact with this free Sources Of Vitamin D. The problem is that there is no alternative source that can replace the light of day and send us our need for this vitamin, which is not a vitamin like the others. Vitamin D is storable, so do not hesitate to refuel in the summer to fill the need during the winter.
Exposing oneself to the sun is the best way to fill up with vitamin D, here are some tips to follow to enjoy and benefit from its sunbath:
Taking a sunbath can derive from the need for health to an aesthetic need.Before any exhibition, it is necessary to specify the object behind it. If you want to tan, it is your choice and you will have to avoid the full day if you expect to stay in the sun for a long time. However, if you want to refuel in vitamin D, you must follow a number of instructions to get the most out of your solar bath.
It is often not recommended for individuals to expose themselves to the sun too frequently. It is true that ultra violet can have a negative impact on the skin that can lead to serious diseases.
Sunlight brings Vitamin D3 -
However, the body needs sun and it allows to bring some vitamins such as vitamin D. Indeed, vitamin D3 called natural vitamin D or "cholecalciferol" is the one that the body makes by a process natural. This production of vitamin D3 is largely promoted when the body is exposed to the sun's rays. Indeed, they contribute to the formation of vitamin D3 in the body through the action of 7-dehydrocholesterol, which under the action of ultraviolet rays will help promote the production process of vitamin D3.
Is there a risk of overdose related to sun exposure?
If it is not recommended to expose oneself to the sun too long, it does not come from the production of vitamin D. Indeed, the theory shows that the sun can not be at the origin of an overdose in vitamin D .
If the sun plays a role in the production of vitamin D, it is not the only one to enter the process of manufacturing this type of vitamin. The liver also plays an important role in producing the 25-hydroxycholecalciferol Vitamin D Form, which is the form of this circulating vitamin inside the blood.
Before vitamin D becomes active in the body, a third stage will take place in the kidneys. These will produce the 1,25 dihydroxycholecalciferol vitamin D3 form that will maintain normal calcium levels in the blood.
The organs that produce Vitamin D -
The organs involved in the production of vitamin D in the body are the liver and kidneys that have complementary roles in the activation of this vitamin in the human body. Recent research, such as that carried out by Dr. Holick, shows that other organs can be involved in this process of making natural vitamin D. These include the prostate, breasts or even the colon.
The role played in the body by vitamin D is significant and we understand why this vitamin is recommended in the prevention of many cancers affecting various areas of the body.
Sunlight is important for vitamin D3 production.
Yet, popping Vitamin D Supplement pills is an easy way to get your daily vitamin D. You just swallow the supplements and your body takes care of the rest.
On the other hand, you may want to know how does your body synthesize its very own, nature made vitamin D.
The process isn’t easy to explain unless we get really technical. But I assume you want to know what does vitamin D do in your body regarding its chemical activity.
So I’ll try to describe it as plainly as possible.
THE PHASES OF VITAMIN D PRODUCTION AND METABOLISM -
Vitamin D passes through three distinct phases in the body. In this process, D is converted from one form to another and then to yet another one - totally in three forms called metabolites.
Metabolite is a substance produced by metabolism.
Metabolism is the sum of chemical changes which are necessary to maintain life in body's cells.
The three forms of vitamin D metabolites are :-
1. D3 (cholecalciferol)
2. 25(OH)D (calcidiol)
3. 1,25(OH)2D (calcitriol)
D3 (cholecalciferol) -
This is the basis for the Vitamin D Metabolism process.
D3 is produced in the skin in effect of sunlight when the ultraviolet rays from the Sun penetrate the skin.
Hence, to start the Vitamin D Metabolism, we need to expose our skin to the direct sunlight.
What about sun burns?
The skin begins to defend itself against excessive amount of vitamin D when you've stayed in the sun for too long. Skin pigmentation is the sign of that.
Redness and pigment formation indicates that Vitamin D Production in the skin has ended.
25(OH)D (calcidiol) -
This is the main form of vitamin D when it circulates in the blood. 25(OH)D is produced from the D3 in the liver.
Calcidiol can be found in the blood serum. When measuring vitamin D level, it is actually the calcidiol level in blood serum which is being evaluated.
Calcidiol is also called 25 Hydroxy vitamin D, or 25 OH vitamin D, or 25-hydroxycholecalciferol.
1.25(OH)2D3 (calcitriol) -
This is the next form of vitamin D, which is produced by the body from the D3 cholecalciferol. Calcitriol is a steroid hormone created by kidneys and other organs.
It is the Activated Vitamin D, the most potent and powerful form of vitamin D. This is the substance that operates actively in the body, preventing and reversing various health conditions.
Another name of the calcitriol is 1,25-dihydroxyvitamin D.
PRECURSOR OF VITAMIN D PRODUCTION -
Now, there is something else that precedes the Vitamin D Production and metabolism phases described before. Something that triggers the entire process in cooperation with the sun rays in first place.
This is cholesterol in the form of 7-dehydrocholesterol, which is located in your skin.
So, vitamin D3 or cholecalciferol is the product of the UV-B irradiation's influence on the skin cholesterol.
In fact, this is a simplified view of the complex chemical transformations where vitamin D3 is an intermediate.
Activated Vitamin D and Activated Vitamin D3, a Powerful Steroid Hormone
What is it?
You may have noticed that the Activated Vitamin D has several "nicknames" - 1,25(OH)₂D, calcitriol, 1,25-dihydroxycholecalciferol and 1,25-dihydroxyvitamin D3 are the most commonly used ones.
All these names are pointing to the same substance - the active D. And yes, in case you haven't considered it yet, please keep in mind that this substance is NOT a vitamin itself.
The bioactive metabolite is nothing less than the most powerful steroid hormone in the body. This means that vitamin D in its active form is also a part of human endocrine system.
How does this work, and how does the body naturally produce it?
HOW IS VITAMIN D ACTIVATED?
After your bare skin has been exposed to the direct sun, the sun’s UV-B rays generated conversion of cholesterol in your skin into the vitamin D3 (cholecalciferol).
This way a prohormone, the initial form of vitamin D, is produced in your skin.
Vitamin D3 itself as a prohormone isn’t biologically active.
It has no effect on and causes no reaction in the tissues of your body.
Prohormone is just a prior stage of a hormone.
Next, vitamin D is transported by bloodstream into your body cells. Here it’s in the form of calcidiol.
Then, powerful steroid hormones are produced within somatic cells – here we get the active form of vitamin D (calcitriol).
In this way by Vitamin D Production and metabolism in the body, vitamin D as a prohormone is turned into a hormone (active vitamin D).
The latter plays a key role in all the benefits of vitamin D.
WHERE IS VITAMIN D ACTIVATED?
Vitamin D is activated in the kidneys and other body tissues. Then it binds to vitamin D-binding protein (DBP) to be transported to target organs.
Activated vitamin D has the power to control your gene expression. (Genes are carriers of heredity in the body. Gene expression is the process, by which the effects of a gene are manifested).
Hence, your health directly depends on the presence and adequacy of the active form of vitamin D – the powerful steroid hormone in your body cells.
Vitamin D and Calcium Absorption, Get the Return on Your Investment
Why is vitamin D absorption an essential concern when it comes to Vitamin D Supplements?
Well, you may be taking 50,000 IUs or even 75,000 IUs of vitamin D every single day for a long time and still be deficient. It is undoubtedly not due to a lack of consumption, but rather a lack of absorption.
Needless to say, food supplements are always an investment in your health.
While your intentions are to enjoy the Vitamin D Benefits, you also want to get the best value for the money you have paid for these supplements.
would supplements be something we can do without?
Not really. Nutritional supplements are recommended for various reasons.
We can’t overlook the fact that often we do not get all the necessary nutrients just by eating food. And it is not always caused by poor diet and lifestyle habits.
When it comes to vitamin D, your age, skin color and your latitudinal location play an important role as well.
Vitamin D supplementation* is necessary to maintain a sufficient level of this important substance in the human body. In many cases, the supplements are even critical to prevent Vitamin D Deficiency.
Can Vitamin D Supplements Give You The Benefits Of Vitamin D You Want?
Remember, your intentions are to get the maximum health benefits of vitamin D.
What if you are wasting your money?
Now, how much do you know about the actual level of Vitamin D Absorption in the supplement which you routinely take?
Because we are so busy, dietary supplements are often taken almost mechanically. Just like many other things we do – hastily and not giving much thought about their greatest possible effect.
What a waste of your money!
Why not change it?
You can avoid a number of common mistakes if you get familiar with the vitamin D facts.
Here is the first and most important fact:
Health Benefits Of Vitamin D depend on its absorption.
Absorption is a process in which your body assimilates nutrients after digestion.
what does your body need to absorb Vitamin d -
What affects the assimilation of Vitamin D in your body?
The uptake of necessary nutrients by the body's tissues may be interfered with for several reasons.
In fact, the human body is a very complex 'chemical factory'. Many different substances interact with each other and each substance affects the body.
The way substances relate to each other may also cause several health problems.
On the one hand, those substances can increase each other's effects. But on the other hand, though, they can reduce each other's intended effects.
All things considered, what you need to know is how your body may react to your vitamin D intake.
Factors Affecting Vitamin D Absorption -
Let’s find out what are the factors that have an effect on the absorption process.
It may be affected by…
All these aspects may be the reason for poor absorption and metabolism, as well as unexpected effects of vitamin D. Really simple, isn't it?
When you care about all these factors which influence the absorption of vitamin D, you can be confident to get the maximum out of your Vitamin D Supplement.
And certainly ensure the return on your investment while enjoying your Vitamin D Benefits.
Boron, Magnesium and vitamin D have an amazing synergy within your body.
Actually, vitamin D combines forces with various minerals when it comes to Vitamin D Absorption and metabolism.
Your body needs Magnesium and Boron in order to absorb and metabolize this important vitamin properly.
How does that work?
Boron contributes to the proper functioning of enzymes related to Vitamin D Absorption.
Too little Boron in your everyday diet sets you under the risk of Vitamin D Deficiency. Lack of Boron complicates the proper use of vitamin D by the body.
What are the best food sources for Boron?
You can get it consuming honey.
Fruits and vegetables such as :-
- These are also a great Natural Sources Of Vitamin D.
Try to eat plenty of them. Balance your diet reducing processed or refined foods.
Keep in mind that eating a diet high in refined foods can easily lead to Boron deficiency.
Magnesium is an essential mineral that affects the metabolism of vitamin D. It is needed to trigger enzymes that process vitamin D within the body's cells.
If there is a lack of Magnesium in your body, the activated vitamin D can’t be made.
What are the best food sources for Magnesium?
You can get Magnesium from many types of foods.
You can get it from consuming
It’s vital to eat at least five servings of fruits and vegetables daily.
Well, you may already be aware of this recommendation but do you actually follow it?
Under certain circumstances or because of ill health you may need extra Magnesium.
In those cases, Magnesium supplements may help ensure that you get adequate amounts of this necessary mineral.
I can’t emphasize enough how important it is to stick to this rule in order to have good health!
So, try to add into your diet more foods containing Magnesium.
Dark-green leafy vegetables are especially rich in Magnesium.
Eat them as often as you can and you will have a good balance between Magnesium and vitamin D in your body.
DO YOU LACK MAGNESIUM?
There is a very important point here related to Magnesium and vitamin D.
It may be that while you consume vitamin D supplements you don’t get sufficient amounts of Magnesium from your everyday diet or supplements.
As a result, your body is not able to correctly absorb vitamin D because it needs Magnesium for that. You may even experience unexpected health problems due to Magnesium deficiency.
In these cases people often think that their health problems are caused by the vitamin D they consume, or that they are allergic to vitamin D. Most often, though, it is lack of Magnesium.
Remember, Magnesium and vitamin D need to work together in order to perform well in your body. Try to eat more foods containing Magnesium or take a good Magnesium supplement if needed.
WHAT ABOUT VITAMIN D AND TANNING BEDS?
Vitamin D from tanning beds may seem to be an easy and convenient way to keep your Vitamin D Levels normal. But before you start you should know how they work.
The way a tanning bed operates is by producing ultraviolet (UV) radiation.
That means it sends out radiation similar to the sun rays.
However, not every tanning bed emits UV-B radiation that is needed for vitamin D synthesis.
You want to make sure to choose the one which produces UV-B radiation.
Note that UV-B light in the 280-315 nanometers (nm) wavelengths is required for the optimal synthesis of vitamin D in human skin.
Typically, people use tanning bed at a service provider. But you can find a vitamin D tanning bed for home use as well.
Home tanning beds normally have 12 to 28 100 watt lamps, which is less powerful than the beds in tanning salons.
Professional tanning beds use 24 to 60 lamps, each of 100 to 200 watts.
IS USING A TANNING BED SAFE?
People often think that tanning beds are solely designed to create a beautiful complexion.
You've also probably heard about health risks occurring by excessive use of solariums.
Doctors refer to the risk of skin cancer which is supposed to increase from the use of a tanning bed.
How can you be sure that a tanning bed isn’t harmful for skin but a beneficial way to acquire vitamin D?
According to a recent study in Europe, the use of tanning beds can actually reduce melanoma for 10 percent. Researchers assure that solariums can be used safely.
HOW TO AVOID THE RISKS OF A TANNING BED?
Keep in mind that there still ARE risks if you choose to provide your body with the necessary vitamin D using a tanning bed.
However, you can easily avoid the possible risks. How? Just follow these tips:
Choose a tanning time appropriate to your skin type. Set a timer for your tanning time with an automatic turn-off of the tanning bed. Be very careful when using a tanning bed if you have very fair skin. Consult your doctor before tanning if you have a skin condition. Completely remove all cosmetics from your skin several hours before using the vitamin D tanning bed. Take off all jewelry while tanning. Some medications increase the skin sensitivity to UV radiation.
Consult your physician first if you take any medication. Use protective goggles, because UV radiation is harmful to the eyes. Be very careful to avoid sunburn. Use a tanning bed no more than once a day, and up to 50 times a year. Use a moisturizing cream after tanning. Consult with your doctor if you develop blisters or skin burns after sunbathing.
Neither natural nor artificial exposure to the Sun will cause you any harm as long as you don’t abuse it.
COULD TANNING BEDS BE USEFUL FOR VITAMIN D DEFICIENCY TREATMENT?
A tanning bed is an artificial source of vitamin D. Yet it can be more efficient at eliminating Vitamin D Deficiency than the midday sun under the best weather conditions.
It is scientifically proven that one can acquire 10,000 to 15,000 IU vitamin D when using a Vitamin D Tanning Bed just in 6-15 minutes of exposure!
That means tanning bed exposure may increase your Vitamin D Levels significantly. This is especially useful in the winter time when people are in Low Vitamin D.
So, yes, you can use a solarium for Vitamin D Deficiency treatment.
According to scientists, a tanning bed is a safe source of vitamin D. But once again, keep in mind to not exaggerate your tan bathing.
If you are uncertain about any of the information here, consult your doctor.
WHICH TANNING BEDS ARE THE BEST VITAMIN D SOURCES FOR YOU?
Some tanning beds emit mainly UV-A rays. These, however, have no ability to create vitamin D synthesis.
Only UV-B rays make vitamin D in our skin.
So, in order to acquire vitamin D from a tanning bed, look for a device that produces UV-B radiation.
Using Vitamin D Lamp For Healing -
WHAT IS A VITAMIN D LAMP?
You may be intrigued to use an UV lamp for your vitamin D supply. If so, continue reading to see if that's the right choice for you.
What should you know before you decide to use a UV lamp for getting (or keeping) your vitamin D levels up?
In short, a Vitamin D Lamp is an artificial light source which produces ultraviolet (UV) radiation. By using such a lamp you get vitamin D from artificial sunlight.
You might doubt whether it's possible to get any vitamin D merely from a lamp light. Moreover, the market is full of various lamps that are considered to produce UV light.
HOW TO FIND A LAMP THAT MEETS YOUR NEEDS?
Please note that not every UV light triggers the formation of vitamin D in your skin. You need to find the appropriate one so you do not harm yourself.
A vitamin D lamp must create UV-B light to cause vitamin D synthesis. It’s important to know that only a limited range of UV-B wavelength causes Vitamin D Production in your body.
Vitamin D synthesis in your skin takes place only when exposed to the UV-B light of 280-315 nanometers (nm).
If a lamp radiates the right UV-B wavelength, it has the same effect as sunlight. It interacts with your skin in a similar way.
There is no difference whether you use that special UV-B lamp, or you are exposed to the Sun.
WHAT’S THE DIFFERENCE BETWEEN A VITAMIN D LAMP AND A NON-FILTERED STANDARD SUN LAMP?
You do get vitamin D from a standard sun lamp, as well. However, in addition you would also be tanning.
Sun lamps are UV lamps which are intended to induce tanning. So use it if tanning is your intention.
It is important to know, though, that as we tan we absorb less vitamin D.
Vitamin D lamps don't cause tanning. Thus, over time you would get more vitamin D from a Vitamin D Lamp than from a sun lamp.
Does Vegan Vitamin D differ from the “regular“ vitamin D? If so, how?
Well, there is no difference as to the vitamin D that is produced in your own skin by the exposure to Sun’s UV rays.
Free Natural Vitamin D -
The sunlight vitamin D is definitely the best possible vitamin D for anybody, vegans included, because it’s a natural and free vitamin D.
It couldn’t be otherwise because it is a substance produced by your own body.
Unfortunately, vitamin D from the Sun is not always available for everyone and everywhere because of unfavorable weather conditions, latitude, protective clothing or other reasons.
If this is the case, as a vegan you should look for special foods that contain vitamin D and are suitable for vegan and vegetarian diet.
Eat Vegan But Don’t Forget The Vitamin D.
As you know, people have different preferences for food.
Some eat anything, others prefer a certain diet. Particular eating habits also determine how much Vitamin D one would get from food.
An omnivore can eat all kinds of food high in Vitamin D. Their choice is more often than not based on the taste of food and perhaps the amount of calories (for example, fatty fish is rich in Vitamin D3 but also in calories).
Vegans and other vegetarians consume a little or no animal products depending on the type of nutritional regime they have.
As a result, it is much more complicated for them to get adequate Vitamin D from their daily menu since the main food Sources Of Vitamin D are non-vegan.
Vegan Diet and Vitamin D -
There is a Natural Sources Of Vegan Vitamin D (vitamin D2 or ergocalciferol) – the fungus which has been irradiated by ultraviolet (UV-B) light.
But would you eat lots of shiitake mushrooms daily?
For vegan nutrition it is rather necessary to consume vitamin D fortified plant-based products.
Making use of nutritional supplements with proper Form Of Vitamin D is also recommended.
Vitamin D3 Vegan Supplements -
Most researchers suggest that Vitamin D3 (cholecalciferol) is the best form of Vitamin D as it is most efficiently absorbed and metabolized by human body.
But as you know, Vitamin D3 Supplements are produced by using animal ingredients, such as fish oil or lanolin.
So these supplements are not vegan.
Vitamin D2 (ergocalciferol), being a Vitamin D Vegan, comes from vegetable sources like yeast and other fungi.
But should vegans limit their Vitamin D supplementation with Vitamin D2 only, although it is known as the less effective Form Of Vitamin D?
Fortunately, not. There are vitamin D3 supplements around that are completely vegan.
Healthy Vegan Recipes -
Yet, if you're a true vegan you may still have trouble getting Vitamin D from your diet.
Some vegans work it out so that they just start cooking and creating their own meals and snacks to get the proper amount of Vitamin D and other necessary nutrients.
Healthy Vegan Recipes with Vitamin D -
There are lots of healthy vegan recipes which you can choose for your vegan diet plan.
However, as a vegan you may face the question “what can and should vegans eat to remain healthy?”
Please note that some foods are more essential than others for vegans to guarantee all important nutrients in their plant based diet.
Vitamin D is certainly one of those critical substances. And that's even trickier with vitamin D, because this substance is rather rare in plants.
VITAMIN D RICH FOODS FOR VEGANS , NATURAL VS FORTIFIED -
On supermarket shelves you will find many vegan grocery products that are Vitamin D fortified – fortified soymilk, fortified rice milk, fortified breakfast cereals – to refer some of them.
These foods should be preferred for healthy vegan cuisine. The more vital nutrients, including Vitamin D, your diet contains, the healthier it is.
What's your experience with the Vitamin D Foods for a vegan diet?
Share your favorite vegan recipes for quick and healthy cooking!
However, you may prefer consuming NATURAL foods high in Vitamin D for your vegan diet instead of the fortified ones.
Natural is definitely the best. So what are your options?
Mushrooms are certainly one of the vegan "D-foods". I know many people, though, who avoid them for several reasons. Many mushrooms are poisonous, for example.
Well, this may be the case when you go to forage without any knowledge of mushrooms. Then it's, indeed, better to leave them behind. Foraging is fun, though, in a company of a mushroom expert or when armed with a good reference book.
Some vegans don't eat mushrooms since they aren’t sure whether fungi belong to the plant or animal kingdom.
Anyway, if you are a vegan and don’t have anything against eating mushrooms, you may find them a perfect Vitamin D Food.
QUICK AND HEALTHY VEGAN RECIPES -
When it comes to cooking with mushrooms, you can skip going to the forest.
Just go to any well-equipped supermarket and you will find a variety of fungi.
Moreover, these mushrooms are clean, tasty and guaranteed healthy.
If they have been exposed to an ultraviolet (UV-B) light, they also contain decent amounts of Vitamin D (vitamin D in mushrooms is created by sunlight as well).
To prove to you how easy it is to prepare a delicious healthy meal from mushrooms, I’ll share one of my great vegan recipes for Vitamin D Vegan - the Mushroom Paté.
It is delicious, and I know you'll love it!
So, here is the recipe :-
"Mushroom Paté"
Ingredients -
250g/8¾ oz champignons, 1/2 slices lemon, with peelthymedash of olive oil, soy sauce, black pepper 1 tsp, brandy (optional), 4 thickly cut slices white bread, toasted
Preparation -
Chop the mushrooms and sauté in oil in a pan for few minutes. Season with thyme, soy sauce and pepper. Simmer for few minutes and set aside in a bowl. Add a dash of olive oil, and a half-slice of lemon to the mushrooms. Add spirits if desired. Crush with food processor until smooth. This paté has a pleasant lemon flavor. It tastes especially delicious after cooling it for a few hours in the refrigerator, once the flavors have been balanced.
Keep paté refrigerated.
Serve paté on a toast.
Preparation time: 20 min
Cooking time: 1-2 min
Quantity: 2 servings
Good health is often synonymous with slow aging. Vitamin D, which plays an important role in the health of individuals, could thus slow down aging.
Vitamin D: A good way to rejuvenate?
Women with high levels of Vitamin D in the body are thought to have longer telomeres than women with Vitamin D Deficiency. Telomeres are a non-coding region of DNA located at the end of a chromosome. A good length would play a beneficial role on aging.
In general, it is true that all the benefits generated by Vitamin D improve daily health, by promoting the regulation of calcium levels in the blood, and by playing a beneficial role on the bones. By reducing the risks associated with various diseases, Vitamin D could therefore be at the origin of a slowdown in old age.
Do we live longer when we benefit from a "normal" Vitamin D Level?
Vitamin D helps strengthen the immune system. By improving the immune defenses of individuals, Vitamin D helps fight against certain diseases such as breast cancer or prostate cancer. It can therefore be said that Vitamin D contributes to the lengthening of the duration of a person.
Where To Find Vitamin D?
Vitamin D is a pro-hormone derived from cholesterol synthesized by the body under the action of solar radiation. The sun remains the main source of this vitamin despite its presence in many foods including meat and fish, but this presence remains at marginal levels.
The Sources Of Vitamin D
Why is Vitamin D so important?
The beneficial contribution of this vitamin justifies its importance in the life of the body. Many virtues of this fat-soluble substance that acts and intervenes on several levels in the life of the cells of the body; it intervenes in the general immunity of the body, as well as in the protection against the various infections, without without its main role in the consolidation of the bones.
The recommended dietary intake of this vitamin depends strongly on the physical situation and the person's tendency to risk of deficiency. Daily calcium intake can not be achieved without the support of a balanced ratio of vitamin D, insofar as the latter plays the role of regulator and is involved in the absorption and transport of calcium in the body .
As we mentioned earlier, there are two Sources Of Vitamin D, a free natural source that is the sun and another food. This food source consists of natural food and nutritional supplements.
Vitamin D Food
Vitamin D is present in our diet in relatively different degrees, the following table shows the levels of vitamin D in some rich foods with:
The Best Sources Of Vitamin D -
- Food servings(Mcg) 1Grilled Swordfish 100 g (3 ½ oz) 25 μg
- Grilled Eel 100 g (3 ½ oz) 23 μg
- Salmon, grilled or Poached 100 g (3 ½ oz)15-23 μg
- Canned Salmon 100 g (3 ½ oz) 8-19 μg
- Smoked Salmon 100 g (3 ½ oz) 11 μg
- Grilled Red Tuna 100 g (3 ½ oz)7 μg
- Atlantic Herring, Pickled 100 g (3 ½ oz) 7 μg
- Grilled Trout 100 g (3 ½ oz) 5-7 μg
- Roasted Walleye 100 g (3 ½ oz) 5 μg
- Halibut, Atlantic or Pacific, grilled 100 g (3 ½ oz) 5 μg
- Atlantic Herring, grilled 100 g (3 ½ oz) 5 μg
- Chicken Egg, yellow only, raw 2-4 big yellow (80 g) 3 μg
- Grilled Pike100 g (3 ½ oz) 3 μg
- Cow's Milk, 0% to 3.25% MF 250 ml (1 cup) 3 μg
- Enriched Soy beverage 250 ml (1 cup) 2 μg
- Enriched Rice beverage 250 ml (1 cup)2 μg
- Plaice or grilled Sole 100 g (3 ½ oz) 2 μg
- Atlantic Sardine, canned 100 g (3 ½ oz) 2 μg
- Canned Tuna 100 g (3 ½ oz) 1-2 μg
- Beef Liver, braised or sauteed 100 g (3 ½ oz) 1 μg
Although the intake of Vitamin D Foods is minimal, the variety of menus will provide you with half of your daily needs. It should be noted that the dosage of vitamin D is often in IU. One microgram is equal to 40 IU.
The finding is that the natural diet can not sufficiently fill the need for vitamin D, which pushes doctors to prescribe Vitamin D Supplements in the case of chronic deficiency.
However, do not wait until you suffer from an insufficiency to take supplements, it is advisable to integrate them into our daily diet to satisfy the need of the body in this vitamin.
The table below illustrates the recommended amount of Vitamin D per day:
Your daily needs for Vitamin D -
Sufficient intake (AS) :-
- Babies 0-6 months10 μg
- Babies 7-12 months 10 μg 1-3 years old babies 15 μg
- Children 4-8 years 15 μg
- Boys 9-13 years old 15 μg
- Girls 9-13 years old 15 μg
- Boys 14-18 years old 15 μg
- Girls 14-18 years old 15 μg
- Men 19-50 years 15 μg
- Women 19-50 years 15 μg
- Men 50 and over 15 μg
- Men 70 years and over 20 μg
- Women 50 and over 15 μg
- Women if 70 years and over 20 μg
- Pregnant women 15 μg
- Nursing women 15 μg
[NOTE : 1 μg (microgram) = 40 IU (International Units)]
Solar Vitamin D -
The process of synthesizing and transforming vitamin D occurs in the skin under the action of the sun. This process has 3 steps:
In the first place, the skin transforms a derivative of cholesterol under the effect of the ultraviolet rays of the sun;Second, the liver transforms the result of the first stage into a fluid and circulating form in the blood. During this stage the vitamin is present in the blood. It is therefore sufficient to perform blood tests to measure the degree of presence of vitamin D in our body. In the final stage, vitamin D undergoes a final transformation in the kidneys so that it can be used by the body.
Vitamin D intake from the sun is estimated at about 90% of our requirement, a significant contribution that materializes the supremacy of daylight as the primary source for calciferol. A simple exposure for twenty minutes (without sunscreen) during the full day (between 10h and 14h) ensures 100% of our daily need for vitamin D.
The exposure of the arms, feet and face is enough and you do not have to undress to enjoy vitamin D, unless you want to tan (you just have to leave the feet, arms and face without protective cream for a maximum of 20 minutes).
The figure of 90% advanced at the beginning is only a general average, the amount of vitamin D provided by the sun depends closely on the duration and the number of times of solar exposures.
For example, a person who takes a proper solar bath (no sunscreen) of 20 minutes several times a week receives his vitamin D sufficiency for the whole week.
Even more, vitamin D is storable, you can for example take massive solar baths (every day for 20 min) during the summer to compensate and fill the need of the winter period. It should be noted that the type of skin can toy over the duration of exposure, the dark skin requires more time to benefit from the bath of vitamin D (the duration can go up to double-or 40 min- depending on the degree intensity of the skin).
Please note: To avoid the risk of skin (skin cancer) from long exposure to sunlight , specialists recommend the use of a sunscreen with a protection factor of 15 (at least) if you want to make solar bath for more than 15 minutes.
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| Vitamin D/Vit D |
Refuel With Vitamin D
Many studies have proven by force of results and clinical experience the importance of vitamin D for our body, its beneficial contribution is far from being limited. It is essential in the formation of collagen which intervenes in the formation and the consolidation of the bones, without forgetting its role in the immunity as well as in the prevention against various cancers. It is commonly and incorrectly called vitamin while it is rather a pro-hormone synthesized from a drift of cholesterol. This process of transformation is performed on the skin under the effect of ultraviolet radiation from the sun.
The History Of Vitamin D
The first time this vitamin was spoken was when researching a cure for rickets (a bone disease that strikes young children). Famous for the name "English disease", rickets is due to a chronic deficiency of vitamin D, this deficiency was observed for a long time, and it is only in the 18th century that the doctor Dale Perceval noticed the conclusive effect of the absorption of cod liver oil on the decrease of rickets.
This discovery is supported by the French Armand Trousseau, who recommended - along with the vitamin D-rich diet - to be exposed to the sun.
The appointment of "vitamin depository of calcium" dates from the year 1922, the date of discovery of this pro-hormone by Elmer Mc Collum who has recognized this substance role of calcium carrier in our organization (a role that promotes the absorption of calcium in the body). The first serious research related to vitamin D is that of Dr. Robert Burn Woodard, a synthesis work on the D3, this report is named Nobel Prize 1965.
The Beneficial Effects Of Vitamin D -
Beside the report checks between bone strength, calcium and vitamin D, the virtues of the vitamin are far from being listed. The latest research links Vitamin D Deficiency and obesity and, as a consequence, link this vitamin to cardiovascular health, diabetes, ... In addition, there is the beneficial contribution of a sufficient quantity (which exceeds the recommended intake officially) of vitamin D in reducing the risk of cancer (especially prostate and breast cancer).
The absorption of vitamin D preserves the skeleton against bone failures such as arthritic and joint conditions without forgetting the impact of the vitamin in the protection against nervous tension (depression).
Sufficient and regular intake of calcium (dairy products) can in no way be beneficial for the bone as long as there is not the corresponding amount of vitamin D that plays a role in calcium absorption by the intestines and in its deposition on the bones which consolidates and solidifies them. However, an overdose of vitamin D can lead to a contradictory effect, the deficiency because it will be present in force in organs and almost rare in others.
Vitamin D intervenes and assists our immunity and participates in the creation of anti-microbes. As a result, it protects against fatigue and flus, colds and others. Vitamin D Deficiency is behind several immune dysfunctions (multiple sclerosis, rheumatoid, ...). As it plays an important role in the regulation of insulin and what results as positive effects of preservation against diabetes.
The sun exposure(primary source of vitamin D) during childhood reduces at 80% the risk of suffering from diabetes in later years. Vitamin D protects and heals skin diseases (eczema and psoriasis).
Recently, a number of studies have put the relationship between the Vitamin D Level in the body and the risk of cancer, the more the body receives its sufficiency in this vitamin, the more it develops its immunity against various cancers. People struck by cancer are not equal, cancer patients who received the amount of vitamin D need (before cancer) are more likely to be cured. Vitamin D stops the process of cancerous transformation (prevents the passage of a healthy and precancerous cell to a cancer cell).
What Is Vitamin D3?
There are two kinds of vitamin D, one called D2 and another called D3. It is known that vitamin D has two sources, a plant source that gives D2 and a human origin synthesized by the human body. The process of transformation of the D3 happens in the skin under the action of the sun.
Vitamin D3 goes through three successive phases :-
- A first step where the skin transforms fats (more precisely a derivative of cholesterol) under the effect of the ultra-violet rays of the sun.
- A second stage that takes place at the level of the liver, where the D3 is transformed into a fluid and circulating form. During this stage the vitamin is present in the blood. It is therefore sufficient to perform blood tests to measure the deficiency in this substance.
- A third and final stage where the D3 attracted into the kidneys or a final transformation is made to make the D3 usable by the body.
In case one of the organs is dysfunctional, the level of vitamin D present in the body is directly affected. In order for the body to produce vitamin D, it is necessary to mineralize our body, especially since magnesium is a stakeholder in this transformation.
Your Vitamin D Needs -
Either signs are reminiscent of Vitamin D Deficiency (fatigue, problem of concetration, ...), the best solution to measure the level of vitamin D in the body is to make blood tests.
Some medicines contain solutions that eliminate vitamin D, which makes us pay attention to the drug leaflets. Others may prevent its absorption. Indeed, the more you take pharmaceutical solutions, the less the metabolism of vitamin D is intensive. Therefore, we must opt for organic alternatives.
The sufficient quantity to be taken per day is between 1000 and 5000 IU. Using a supplement is a desirable alternative to fill the difference in need (a 100,000 IU ampoule over 15 days). The D3 is the recommended form to take as a supplement. Recourse to supplementation is essential, given the Vitamin D Deficiency and the sun's skin risk.
The following data below shows the recommended amounts of Vitamin D :-
(Age / State RDA in Vitamin D)
- From birth to 1 year (breastfeeding)1000 IU or 25 micrograms
- From birth to 1 year (bottle-fed 400 IU is 10 micrograms
- From 1 to 3 years 400 IU is 10 micrograms
- From 3 years to 15 years 400 to 600 IU is 10 to 15 micrograms
- Women 400 IU is 10 micrograms
- Men 400 IU is 10 micrograms
- Pregnant women 600 to 800 IU ie 15 to 20 micrograms
- Nursing women 600 IU or 15 micrograms
- Seniors (+ 65 years old) 600 IU or 15 micrograms.
The Sun is the primary source of vitamin D. It is also present in the diet to different degrees. The following diagram illustrates how to recover our need for vitamin D:
Best Sources Of Vitamin D
According to experts, we can not talk about an overdose of vitamin D. Although taking very large doses for a long time can sometimes cause marginal dysfunctions (vomiting, momentary weakness, ...).
But during the winter, a vitamin D supplementation is favorable since the diet low in vitamin D can not replace the sun which has diminished.
How to fill up with Vitamin D?
Sunbathing for 15 minutes provides the body with 10,000 IU. Exposing oneself to the sun is the easiest and most efficient way to get plenty of vitamin D. However, people with darker skin are encouraged to prolong their exposure to the sun. The change in lifestyle accompanied by an excessive fear of skin cancer have limited our contact with this free Sources Of Vitamin D. The problem is that there is no alternative source that can replace the light of day and send us our need for this vitamin, which is not a vitamin like the others. Vitamin D is storable, so do not hesitate to refuel in the summer to fill the need during the winter.
Exposing oneself to the sun is the best way to fill up with vitamin D, here are some tips to follow to enjoy and benefit from its sunbath:
- Before sun exposure, prepare your skin with a diet rich in vitamin C and E, omega-3 (present in sardines), antioxidant, ...
- The best time to sunbathe is between 13h and 15h (the moment when the sun is vertical);
- Avoid prolonged exposures (max. 20 min), it can cause skin burns;
- There is no need to undress, the exposure of arms and legs is sufficient;
- Avoid sun creams, this prevents the introduction of ultraviolet rays into the skin;
- Do not wear a telescope (except in the case of a heavy sensibility) because the eye plays a role in capturing the sun.
Taking a sunbath can derive from the need for health to an aesthetic need.Before any exhibition, it is necessary to specify the object behind it. If you want to tan, it is your choice and you will have to avoid the full day if you expect to stay in the sun for a long time. However, if you want to refuel in vitamin D, you must follow a number of instructions to get the most out of your solar bath.
Vitamin D Sunlight, Vitamin D Sunshine, Vitamin D Sun Exposure and Vitamin D Sun Lamp
It is often not recommended for individuals to expose themselves to the sun too frequently. It is true that ultra violet can have a negative impact on the skin that can lead to serious diseases.
Sunlight brings Vitamin D3 -
However, the body needs sun and it allows to bring some vitamins such as vitamin D. Indeed, vitamin D3 called natural vitamin D or "cholecalciferol" is the one that the body makes by a process natural. This production of vitamin D3 is largely promoted when the body is exposed to the sun's rays. Indeed, they contribute to the formation of vitamin D3 in the body through the action of 7-dehydrocholesterol, which under the action of ultraviolet rays will help promote the production process of vitamin D3.
Is there a risk of overdose related to sun exposure?
If it is not recommended to expose oneself to the sun too long, it does not come from the production of vitamin D. Indeed, the theory shows that the sun can not be at the origin of an overdose in vitamin D .
If the sun plays a role in the production of vitamin D, it is not the only one to enter the process of manufacturing this type of vitamin. The liver also plays an important role in producing the 25-hydroxycholecalciferol Vitamin D Form, which is the form of this circulating vitamin inside the blood.
Before vitamin D becomes active in the body, a third stage will take place in the kidneys. These will produce the 1,25 dihydroxycholecalciferol vitamin D3 form that will maintain normal calcium levels in the blood.
The organs that produce Vitamin D -
The organs involved in the production of vitamin D in the body are the liver and kidneys that have complementary roles in the activation of this vitamin in the human body. Recent research, such as that carried out by Dr. Holick, shows that other organs can be involved in this process of making natural vitamin D. These include the prostate, breasts or even the colon.
The role played in the body by vitamin D is significant and we understand why this vitamin is recommended in the prevention of many cancers affecting various areas of the body.
Vitamin D Production and Metabolism
Sunlight is important for vitamin D3 production.
Yet, popping Vitamin D Supplement pills is an easy way to get your daily vitamin D. You just swallow the supplements and your body takes care of the rest.
On the other hand, you may want to know how does your body synthesize its very own, nature made vitamin D.
The process isn’t easy to explain unless we get really technical. But I assume you want to know what does vitamin D do in your body regarding its chemical activity.
So I’ll try to describe it as plainly as possible.
THE PHASES OF VITAMIN D PRODUCTION AND METABOLISM -
Vitamin D passes through three distinct phases in the body. In this process, D is converted from one form to another and then to yet another one - totally in three forms called metabolites.
Metabolite is a substance produced by metabolism.
Metabolism is the sum of chemical changes which are necessary to maintain life in body's cells.
The three forms of vitamin D metabolites are :-
1. D3 (cholecalciferol)
2. 25(OH)D (calcidiol)
3. 1,25(OH)2D (calcitriol)
D3 (cholecalciferol) -
This is the basis for the Vitamin D Metabolism process.
D3 is produced in the skin in effect of sunlight when the ultraviolet rays from the Sun penetrate the skin.
Hence, to start the Vitamin D Metabolism, we need to expose our skin to the direct sunlight.
What about sun burns?
The skin begins to defend itself against excessive amount of vitamin D when you've stayed in the sun for too long. Skin pigmentation is the sign of that.
Redness and pigment formation indicates that Vitamin D Production in the skin has ended.
25(OH)D (calcidiol) -
This is the main form of vitamin D when it circulates in the blood. 25(OH)D is produced from the D3 in the liver.
Calcidiol can be found in the blood serum. When measuring vitamin D level, it is actually the calcidiol level in blood serum which is being evaluated.
Calcidiol is also called 25 Hydroxy vitamin D, or 25 OH vitamin D, or 25-hydroxycholecalciferol.
1.25(OH)2D3 (calcitriol) -
This is the next form of vitamin D, which is produced by the body from the D3 cholecalciferol. Calcitriol is a steroid hormone created by kidneys and other organs.
It is the Activated Vitamin D, the most potent and powerful form of vitamin D. This is the substance that operates actively in the body, preventing and reversing various health conditions.
Another name of the calcitriol is 1,25-dihydroxyvitamin D.
PRECURSOR OF VITAMIN D PRODUCTION -
Now, there is something else that precedes the Vitamin D Production and metabolism phases described before. Something that triggers the entire process in cooperation with the sun rays in first place.
This is cholesterol in the form of 7-dehydrocholesterol, which is located in your skin.
So, vitamin D3 or cholecalciferol is the product of the UV-B irradiation's influence on the skin cholesterol.
In fact, this is a simplified view of the complex chemical transformations where vitamin D3 is an intermediate.
Activated Vitamin D
Activated Vitamin D and Activated Vitamin D3, a Powerful Steroid Hormone
What is it?
You may have noticed that the Activated Vitamin D has several "nicknames" - 1,25(OH)₂D, calcitriol, 1,25-dihydroxycholecalciferol and 1,25-dihydroxyvitamin D3 are the most commonly used ones.
All these names are pointing to the same substance - the active D. And yes, in case you haven't considered it yet, please keep in mind that this substance is NOT a vitamin itself.
The bioactive metabolite is nothing less than the most powerful steroid hormone in the body. This means that vitamin D in its active form is also a part of human endocrine system.
How does this work, and how does the body naturally produce it?
HOW IS VITAMIN D ACTIVATED?
After your bare skin has been exposed to the direct sun, the sun’s UV-B rays generated conversion of cholesterol in your skin into the vitamin D3 (cholecalciferol).
This way a prohormone, the initial form of vitamin D, is produced in your skin.
Vitamin D3 itself as a prohormone isn’t biologically active.
It has no effect on and causes no reaction in the tissues of your body.
Prohormone is just a prior stage of a hormone.
Next, vitamin D is transported by bloodstream into your body cells. Here it’s in the form of calcidiol.
Then, powerful steroid hormones are produced within somatic cells – here we get the active form of vitamin D (calcitriol).
In this way by Vitamin D Production and metabolism in the body, vitamin D as a prohormone is turned into a hormone (active vitamin D).
The latter plays a key role in all the benefits of vitamin D.
WHERE IS VITAMIN D ACTIVATED?
Vitamin D is activated in the kidneys and other body tissues. Then it binds to vitamin D-binding protein (DBP) to be transported to target organs.
Activated vitamin D has the power to control your gene expression. (Genes are carriers of heredity in the body. Gene expression is the process, by which the effects of a gene are manifested).
Hence, your health directly depends on the presence and adequacy of the active form of vitamin D – the powerful steroid hormone in your body cells.
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| Vitamin D |
Vitamin D Absorption
Vitamin D and Calcium Absorption, Get the Return on Your Investment
Why is vitamin D absorption an essential concern when it comes to Vitamin D Supplements?
Well, you may be taking 50,000 IUs or even 75,000 IUs of vitamin D every single day for a long time and still be deficient. It is undoubtedly not due to a lack of consumption, but rather a lack of absorption.
Needless to say, food supplements are always an investment in your health.
While your intentions are to enjoy the Vitamin D Benefits, you also want to get the best value for the money you have paid for these supplements.
would supplements be something we can do without?
Not really. Nutritional supplements are recommended for various reasons.
We can’t overlook the fact that often we do not get all the necessary nutrients just by eating food. And it is not always caused by poor diet and lifestyle habits.
When it comes to vitamin D, your age, skin color and your latitudinal location play an important role as well.
Vitamin D supplementation* is necessary to maintain a sufficient level of this important substance in the human body. In many cases, the supplements are even critical to prevent Vitamin D Deficiency.
Can Vitamin D Supplements Give You The Benefits Of Vitamin D You Want?
Remember, your intentions are to get the maximum health benefits of vitamin D.
What if you are wasting your money?
Now, how much do you know about the actual level of Vitamin D Absorption in the supplement which you routinely take?
Because we are so busy, dietary supplements are often taken almost mechanically. Just like many other things we do – hastily and not giving much thought about their greatest possible effect.
What a waste of your money!
Why not change it?
You can avoid a number of common mistakes if you get familiar with the vitamin D facts.
Here is the first and most important fact:
Health Benefits Of Vitamin D depend on its absorption.
Absorption is a process in which your body assimilates nutrients after digestion.
what does your body need to absorb Vitamin d -
What affects the assimilation of Vitamin D in your body?
The uptake of necessary nutrients by the body's tissues may be interfered with for several reasons.
In fact, the human body is a very complex 'chemical factory'. Many different substances interact with each other and each substance affects the body.
The way substances relate to each other may also cause several health problems.
On the one hand, those substances can increase each other's effects. But on the other hand, though, they can reduce each other's intended effects.
All things considered, what you need to know is how your body may react to your vitamin D intake.
Factors Affecting Vitamin D Absorption -
Let’s find out what are the factors that have an effect on the absorption process.
It may be affected by…
- Different forms of vitamin D (D2 vs. D3)
- Vitamin D being fat soluble
- Taking vitamin D with food
- The role of Boron and Magnesium
- Health conditions
- Ageing
- Using medicaments or therapies
- Purity and quality of vitamin D supplements
All these aspects may be the reason for poor absorption and metabolism, as well as unexpected effects of vitamin D. Really simple, isn't it?
When you care about all these factors which influence the absorption of vitamin D, you can be confident to get the maximum out of your Vitamin D Supplement.
And certainly ensure the return on your investment while enjoying your Vitamin D Benefits.
Boron, Magnesium and Vitamin D Work Hand in Hand
Boron, Magnesium and vitamin D have an amazing synergy within your body.
Actually, vitamin D combines forces with various minerals when it comes to Vitamin D Absorption and metabolism.
Your body needs Magnesium and Boron in order to absorb and metabolize this important vitamin properly.
How does that work?
VITAMIN D AND BORON
Boron contributes to the proper functioning of enzymes related to Vitamin D Absorption.
Too little Boron in your everyday diet sets you under the risk of Vitamin D Deficiency. Lack of Boron complicates the proper use of vitamin D by the body.
What are the best food sources for Boron?
You can get it consuming honey.
Fruits and vegetables such as :-
- Avocado,
- Beans,
- Prunes,
- Dates,
- Apricots,
- Seeds,
- Nuts and
- Raisins
- These are also a great Natural Sources Of Vitamin D.
Try to eat plenty of them. Balance your diet reducing processed or refined foods.
Keep in mind that eating a diet high in refined foods can easily lead to Boron deficiency.
VITAMIN D AND MAGNESIUM
Magnesium is an essential mineral that affects the metabolism of vitamin D. It is needed to trigger enzymes that process vitamin D within the body's cells.
If there is a lack of Magnesium in your body, the activated vitamin D can’t be made.
What are the best food sources for Magnesium?
You can get Magnesium from many types of foods.
You can get it from consuming
- Apricots,
- Peaches,
- Cabbage,
- Tomatoes,
- Beets,
- Onions,
- Legumes,
- Sprouted seeds,
- Soy,
- Whole grains,
- and Nuts.
It’s vital to eat at least five servings of fruits and vegetables daily.
Well, you may already be aware of this recommendation but do you actually follow it?
Under certain circumstances or because of ill health you may need extra Magnesium.
In those cases, Magnesium supplements may help ensure that you get adequate amounts of this necessary mineral.
I can’t emphasize enough how important it is to stick to this rule in order to have good health!
So, try to add into your diet more foods containing Magnesium.
Dark-green leafy vegetables are especially rich in Magnesium.
Eat them as often as you can and you will have a good balance between Magnesium and vitamin D in your body.
DO YOU LACK MAGNESIUM?
There is a very important point here related to Magnesium and vitamin D.
It may be that while you consume vitamin D supplements you don’t get sufficient amounts of Magnesium from your everyday diet or supplements.
As a result, your body is not able to correctly absorb vitamin D because it needs Magnesium for that. You may even experience unexpected health problems due to Magnesium deficiency.
In these cases people often think that their health problems are caused by the vitamin D they consume, or that they are allergic to vitamin D. Most often, though, it is lack of Magnesium.
Remember, Magnesium and vitamin D need to work together in order to perform well in your body. Try to eat more foods containing Magnesium or take a good Magnesium supplement if needed.
Vitamin D and Tanning Beds
WHAT ABOUT VITAMIN D AND TANNING BEDS?
Vitamin D from tanning beds may seem to be an easy and convenient way to keep your Vitamin D Levels normal. But before you start you should know how they work.
The way a tanning bed operates is by producing ultraviolet (UV) radiation.
That means it sends out radiation similar to the sun rays.
However, not every tanning bed emits UV-B radiation that is needed for vitamin D synthesis.
You want to make sure to choose the one which produces UV-B radiation.
Note that UV-B light in the 280-315 nanometers (nm) wavelengths is required for the optimal synthesis of vitamin D in human skin.
Typically, people use tanning bed at a service provider. But you can find a vitamin D tanning bed for home use as well.
Home tanning beds normally have 12 to 28 100 watt lamps, which is less powerful than the beds in tanning salons.
Professional tanning beds use 24 to 60 lamps, each of 100 to 200 watts.
IS USING A TANNING BED SAFE?
People often think that tanning beds are solely designed to create a beautiful complexion.
You've also probably heard about health risks occurring by excessive use of solariums.
Doctors refer to the risk of skin cancer which is supposed to increase from the use of a tanning bed.
How can you be sure that a tanning bed isn’t harmful for skin but a beneficial way to acquire vitamin D?
According to a recent study in Europe, the use of tanning beds can actually reduce melanoma for 10 percent. Researchers assure that solariums can be used safely.
HOW TO AVOID THE RISKS OF A TANNING BED?
Keep in mind that there still ARE risks if you choose to provide your body with the necessary vitamin D using a tanning bed.
However, you can easily avoid the possible risks. How? Just follow these tips:
Choose a tanning time appropriate to your skin type. Set a timer for your tanning time with an automatic turn-off of the tanning bed. Be very careful when using a tanning bed if you have very fair skin. Consult your doctor before tanning if you have a skin condition. Completely remove all cosmetics from your skin several hours before using the vitamin D tanning bed. Take off all jewelry while tanning. Some medications increase the skin sensitivity to UV radiation.
Consult your physician first if you take any medication. Use protective goggles, because UV radiation is harmful to the eyes. Be very careful to avoid sunburn. Use a tanning bed no more than once a day, and up to 50 times a year. Use a moisturizing cream after tanning. Consult with your doctor if you develop blisters or skin burns after sunbathing.
Neither natural nor artificial exposure to the Sun will cause you any harm as long as you don’t abuse it.
COULD TANNING BEDS BE USEFUL FOR VITAMIN D DEFICIENCY TREATMENT?
A tanning bed is an artificial source of vitamin D. Yet it can be more efficient at eliminating Vitamin D Deficiency than the midday sun under the best weather conditions.
It is scientifically proven that one can acquire 10,000 to 15,000 IU vitamin D when using a Vitamin D Tanning Bed just in 6-15 minutes of exposure!
That means tanning bed exposure may increase your Vitamin D Levels significantly. This is especially useful in the winter time when people are in Low Vitamin D.
So, yes, you can use a solarium for Vitamin D Deficiency treatment.
According to scientists, a tanning bed is a safe source of vitamin D. But once again, keep in mind to not exaggerate your tan bathing.
If you are uncertain about any of the information here, consult your doctor.
WHICH TANNING BEDS ARE THE BEST VITAMIN D SOURCES FOR YOU?
Some tanning beds emit mainly UV-A rays. These, however, have no ability to create vitamin D synthesis.
Only UV-B rays make vitamin D in our skin.
So, in order to acquire vitamin D from a tanning bed, look for a device that produces UV-B radiation.
Vitamin D Lamp
Using Vitamin D Lamp For Healing -
WHAT IS A VITAMIN D LAMP?
You may be intrigued to use an UV lamp for your vitamin D supply. If so, continue reading to see if that's the right choice for you.
What should you know before you decide to use a UV lamp for getting (or keeping) your vitamin D levels up?
In short, a Vitamin D Lamp is an artificial light source which produces ultraviolet (UV) radiation. By using such a lamp you get vitamin D from artificial sunlight.
You might doubt whether it's possible to get any vitamin D merely from a lamp light. Moreover, the market is full of various lamps that are considered to produce UV light.
HOW TO FIND A LAMP THAT MEETS YOUR NEEDS?
Please note that not every UV light triggers the formation of vitamin D in your skin. You need to find the appropriate one so you do not harm yourself.
A vitamin D lamp must create UV-B light to cause vitamin D synthesis. It’s important to know that only a limited range of UV-B wavelength causes Vitamin D Production in your body.
Vitamin D synthesis in your skin takes place only when exposed to the UV-B light of 280-315 nanometers (nm).
If a lamp radiates the right UV-B wavelength, it has the same effect as sunlight. It interacts with your skin in a similar way.
There is no difference whether you use that special UV-B lamp, or you are exposed to the Sun.
WHAT’S THE DIFFERENCE BETWEEN A VITAMIN D LAMP AND A NON-FILTERED STANDARD SUN LAMP?
You do get vitamin D from a standard sun lamp, as well. However, in addition you would also be tanning.
Sun lamps are UV lamps which are intended to induce tanning. So use it if tanning is your intention.
It is important to know, though, that as we tan we absorb less vitamin D.
Vitamin D lamps don't cause tanning. Thus, over time you would get more vitamin D from a Vitamin D Lamp than from a sun lamp.
Vegan Vitamin D - Vitamin D Vegan
Does Vegan Vitamin D differ from the “regular“ vitamin D? If so, how?
Well, there is no difference as to the vitamin D that is produced in your own skin by the exposure to Sun’s UV rays.
Free Natural Vitamin D -
The sunlight vitamin D is definitely the best possible vitamin D for anybody, vegans included, because it’s a natural and free vitamin D.
It couldn’t be otherwise because it is a substance produced by your own body.
Unfortunately, vitamin D from the Sun is not always available for everyone and everywhere because of unfavorable weather conditions, latitude, protective clothing or other reasons.
If this is the case, as a vegan you should look for special foods that contain vitamin D and are suitable for vegan and vegetarian diet.
Eat Vegan But Don’t Forget The Vitamin D.
As you know, people have different preferences for food.
Some eat anything, others prefer a certain diet. Particular eating habits also determine how much Vitamin D one would get from food.
An omnivore can eat all kinds of food high in Vitamin D. Their choice is more often than not based on the taste of food and perhaps the amount of calories (for example, fatty fish is rich in Vitamin D3 but also in calories).
Vegans and other vegetarians consume a little or no animal products depending on the type of nutritional regime they have.
As a result, it is much more complicated for them to get adequate Vitamin D from their daily menu since the main food Sources Of Vitamin D are non-vegan.
Vegan Diet and Vitamin D -
There is a Natural Sources Of Vegan Vitamin D (vitamin D2 or ergocalciferol) – the fungus which has been irradiated by ultraviolet (UV-B) light.
But would you eat lots of shiitake mushrooms daily?
For vegan nutrition it is rather necessary to consume vitamin D fortified plant-based products.
Making use of nutritional supplements with proper Form Of Vitamin D is also recommended.
Vitamin D3 Vegan Supplements -
Most researchers suggest that Vitamin D3 (cholecalciferol) is the best form of Vitamin D as it is most efficiently absorbed and metabolized by human body.
But as you know, Vitamin D3 Supplements are produced by using animal ingredients, such as fish oil or lanolin.
So these supplements are not vegan.
Vitamin D2 (ergocalciferol), being a Vitamin D Vegan, comes from vegetable sources like yeast and other fungi.
But should vegans limit their Vitamin D supplementation with Vitamin D2 only, although it is known as the less effective Form Of Vitamin D?
Vegan Vitamin D 3
Fortunately, not. There are vitamin D3 supplements around that are completely vegan.
Healthy Vegan Recipes -
Yet, if you're a true vegan you may still have trouble getting Vitamin D from your diet.
Some vegans work it out so that they just start cooking and creating their own meals and snacks to get the proper amount of Vitamin D and other necessary nutrients.
Healthy Vegan Recipes with Vitamin D -
There are lots of healthy vegan recipes which you can choose for your vegan diet plan.
However, as a vegan you may face the question “what can and should vegans eat to remain healthy?”
Please note that some foods are more essential than others for vegans to guarantee all important nutrients in their plant based diet.
Vitamin D is certainly one of those critical substances. And that's even trickier with vitamin D, because this substance is rather rare in plants.
VITAMIN D RICH FOODS FOR VEGANS , NATURAL VS FORTIFIED -
On supermarket shelves you will find many vegan grocery products that are Vitamin D fortified – fortified soymilk, fortified rice milk, fortified breakfast cereals – to refer some of them.
These foods should be preferred for healthy vegan cuisine. The more vital nutrients, including Vitamin D, your diet contains, the healthier it is.
What's your experience with the Vitamin D Foods for a vegan diet?
Share your favorite vegan recipes for quick and healthy cooking!
However, you may prefer consuming NATURAL foods high in Vitamin D for your vegan diet instead of the fortified ones.
Natural is definitely the best. So what are your options?
Mushrooms are certainly one of the vegan "D-foods". I know many people, though, who avoid them for several reasons. Many mushrooms are poisonous, for example.
Well, this may be the case when you go to forage without any knowledge of mushrooms. Then it's, indeed, better to leave them behind. Foraging is fun, though, in a company of a mushroom expert or when armed with a good reference book.
Some vegans don't eat mushrooms since they aren’t sure whether fungi belong to the plant or animal kingdom.
Anyway, if you are a vegan and don’t have anything against eating mushrooms, you may find them a perfect Vitamin D Food.
QUICK AND HEALTHY VEGAN RECIPES -
When it comes to cooking with mushrooms, you can skip going to the forest.
Just go to any well-equipped supermarket and you will find a variety of fungi.
Moreover, these mushrooms are clean, tasty and guaranteed healthy.
If they have been exposed to an ultraviolet (UV-B) light, they also contain decent amounts of Vitamin D (vitamin D in mushrooms is created by sunlight as well).
To prove to you how easy it is to prepare a delicious healthy meal from mushrooms, I’ll share one of my great vegan recipes for Vitamin D Vegan - the Mushroom Paté.
It is delicious, and I know you'll love it!
So, here is the recipe :-
"Mushroom Paté"
Ingredients -
250g/8¾ oz champignons, 1/2 slices lemon, with peelthymedash of olive oil, soy sauce, black pepper 1 tsp, brandy (optional), 4 thickly cut slices white bread, toasted
Preparation -
Chop the mushrooms and sauté in oil in a pan for few minutes. Season with thyme, soy sauce and pepper. Simmer for few minutes and set aside in a bowl. Add a dash of olive oil, and a half-slice of lemon to the mushrooms. Add spirits if desired. Crush with food processor until smooth. This paté has a pleasant lemon flavor. It tastes especially delicious after cooling it for a few hours in the refrigerator, once the flavors have been balanced.
Keep paté refrigerated.
Serve paté on a toast.
Preparation time: 20 min
Cooking time: 1-2 min
Quantity: 2 servings
Aging and Vitamin D - Vitamin D Anti Aging
Good health is often synonymous with slow aging. Vitamin D, which plays an important role in the health of individuals, could thus slow down aging.
Vitamin D: A good way to rejuvenate?
Women with high levels of Vitamin D in the body are thought to have longer telomeres than women with Vitamin D Deficiency. Telomeres are a non-coding region of DNA located at the end of a chromosome. A good length would play a beneficial role on aging.
In general, it is true that all the benefits generated by Vitamin D improve daily health, by promoting the regulation of calcium levels in the blood, and by playing a beneficial role on the bones. By reducing the risks associated with various diseases, Vitamin D could therefore be at the origin of a slowdown in old age.
Do we live longer when we benefit from a "normal" Vitamin D Level?
Vitamin D helps strengthen the immune system. By improving the immune defenses of individuals, Vitamin D helps fight against certain diseases such as breast cancer or prostate cancer. It can therefore be said that Vitamin D contributes to the lengthening of the duration of a person.
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