We were asked: why take vitamin D in the summer?

Many people are used to believing that vitamin D cannot be in short supply in summer. Or that it should be taken in addition only in the gloomy fall and winter period, and some believe that it is required only for children under a year. As you can already guess, all these opinions are wrong, how things really are, we will tell you today.

Why do I need vitamin D? Vitamin D is not really a vitamin, it is a group of substances with prohormonal activity. That is, they are not hormones themselves, but as a result of biochemical reactions in our body they are converted into them. Vitamin D performs the following important functions: helps strengthen immunity, regulates metabolic processes in the body – the synthesis of proteins, enzymes, hormones, prevents the development of various types of cancer, plays a key role in phosphorus-calcium metabolism to ensure a healthy process of bone formation, is involved in maintaining the function of all systems of the body, improves skin condition, supports the psycho-emotional background.

Is it necessary to take vitamin D in the summer?

In order to answer the question of whether it is necessary to take vitamin D in the summer, we will consider the following determining factors that will determine the necessary individual dose. So, it depends primarily on the initial level of 25-OH vitamin D (25-OH vitamin D, 25(OH)D, 25-hydroxycalciferol) in the blood test. Despite the stated norms of 30-150, a result of 30 – 40 is a low borderline normal result. Vitamin D levels should be at least 65 ng/mL. The need to take vitamin D depends on the amount of fat mass in a particular person, because it should be taken into account that the more fat, the more its dosage is needed. From good gallbladder function – bile is needed for the absorption of fat-soluble vitamins, which includes vitamin D. From healthy levels of the trace minerals magnesium and iron, as well as protein, which are part of the enzymes that activate vitamin D. The health of the kidneys and liver, key organs where vitamin D activation occurs, is important. Gut health and microbiota – dysbiosis requires increased vitamin D dosage. In the presence of comorbidities, such as autoimmune diseases, an increased dose of vitamin D is required.

To obtain a favorable effect of the drug taken, should be its own, individually selected dose of vitamin D. After 3 months after the start of the supplementation, vitamin D levels should be checked to see if the dosage is correct.

How does vitamin D enter the body?

Vitamin D enters the body in three ways, one of which is synthesis in the skin under the influence of ultraviolet rays. Health professionals suggest that spending about 30 minutes in the summer sun from 10 a.m. to 3 p.m. twice a week with exposed arms, legs, back and face, without sunscreen, is effective for sufficient vitamin D synthesis. In addition to time of day and sunscreen use, other factors such as cloudiness and smog affect vitamin D synthesis. It is important not to burn in the sun or get sunburned.

The second way is with food. The richest sources of vitamin D are the following foods: fatty fish, salmon, mackerel, fish oil, cod liver, to a lesser extent – beef liver, egg yolk, butter and other dairy products. A small amount of vitamin D is found in mushrooms and plants.

The third way of entering the body of vitamin D – with enriched food products, it can be milk, yogurt, formula for artificial feeding and baby food, as well as multivitamin complexes, medicines and dietary supplements containing vitamin D in their composition.

A good balanced may well compensate for the necessary dose of the vitamin, for example, 10 grams of cod liver per day will be enough to replenish the daily norm. But often there are obstacles that do not allow you to fill the need for vitamin D through nutrition: allergies to fish, dairy products, eggs or simply for someone these categories of products are unloved by taste preferences. Stomach or gallbladder problems. For young children, for example, offal is not recommended until they are a year old. Medications and quality dietary supplements can help.

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