Ensure vitamin D intake to avoid deficiencies

In April 2023, the National Academy of Medicine drew attention to vitamin D deficiencies that affect more and more people in the West. Indeed, a deficiency of this vitamin leads to many complications, from symptoms of irritability to the development of autoimmune diseases. Nutrimuscle explains how to prevent deficiencies and ensure sufficient intake using foods rich in vitamin D.

What is vitamin D?

Vitamin D is a fat-soluble vitamin, meaning it dissolves in fat. Essential for many functions in our body, it exists in two main forms, D2 and D3. It is best to consume it in its D3 form, as it is better assimilated by the body. D2 is more sensitive to heat and humidity, and is therefore considered unstable.

Its roles in the body

Vitamin D plays an important role in many biological processes, in health as well as in sports. It is metabolized by the liver into calcifediol and then releases calcitriol, its active form. Its benefits are as follows:

Bone strength

Rickets is a bone disease that infants are particularly vulnerable to. To protect against it, it is important to supplement them with vitamin D. This vitamin actively contributes to bone health. It ensures the strength of teeth and reduces the risk of fracture. In addition, it helps fight osteoporosis, a bone disease that develops in older populations.

Increases sports performance

In athletes, high cortisol levels prevent muscles from growing and recovering. In fact, cortisol causes testosterone levels to drop and has a catabolic action. Vitamin D increases testosterone production and decreases levels of myostatin, a catabolic hormone. In fact, this vitamin increases athletic performance by acting on cortisol.

Longevity

This is known to be the longevity vitamin, according to several studies. It has shown its effectiveness on a group of people with different levels of intake. It was found that people with a high level experience an 8% reduction in their mortality.

Against fat gain

Vitamin D has been shown to increase metabolism and fat oxidation. Supplemental intake of this vitamin may contribute to greater fat loss than a placebo.

Risks and deficiencies

As previously mentioned, vitamin D deficiency in children and adolescents leads to rickets. In adults, it leads to osteomalacia or osteopenia.

Some populations are more affected by deficiencies due to lack of sunshine . The National Academy of Medicine has also warned that UV cabins do not replace exposure to the sun. The latter are factors in the development of cancer.

Vitamin D deficiency is most common during the cold seasons. This leads to intense fatigue, loss of motivation, irritability and a weakened immune system. In more serious cases, too much deficiency can lead to cardiovascular disease and increases the risk of stroke.

Ideally, vitamin D should only be considered as a dietary supplement. Although 10 to 15 minutes of sun exposure per day is sufficient, this can quickly become harmful to the skin.

Sources of vitamin D in food

There are many food sources of vitamin D3 . They are found in:

• Cod liver oil: 250 µg per 100g, this is the most concentrated source
• Oily fish (tuna, salmon, swordfish, herring, sea bream): between 5 and 10 µg per 100g
• Small fish (mackerel, sardines): approximately 12 µg per 100 g
• Eggs: 11 µg per 100g
• Dairy products: approximately 2 µg per 100g

Most people think that the D3 form is only of animal origin. However, it has been shown that boreal moss is an excellent source of vitamin D3. People following a vegan or plant-based diet are encouraged to consume boreal moss to benefit from its effects.

Vitamin D supplements

Vitamin D can be synthesized from sunlight. According to the National Academy of Medicine, 10 minutes of sun exposure per day is enough to synthesize a daily rate. However, this is not without risk for the skin and is only feasible depending on weather conditions.

The most optimal source is in the form of a food supplement. Carefully dosed to meet daily standards, food supplements cover vitamin needs without risking the consumer's health.

At Nutrimuscle, we have manufactured a pharmaceutical grade vitamin D. From the European manufacturer DSM, the quali-D vitamin guarantees an optimal dosage for pure quality, without contaminating agents.

Treatments and complementary contributions

According to ANSES in 2022, the recommended daily intakes of vitamin D are:

• 5.2 µg/day for infants (1 to 3 years)
• 2.6 µg/day for children (4 to 10 years)
• 2.9 µg/day for adolescents (11 to 17 years)
• 3.1 µg/day in adults (18 to 79 years)

It is better to take supplements throughout the year rather than taking short courses. Vitamins act in the long term, the effects are observable after a few months of taking them.

What you need to remember

To prevent a deficiency and ensure sufficient vitamin D intake, vary your diet and take supplements.

Refer to the ANSES recommendations and have regular blood tests. Be alert to symptoms of winter depression and start taking vitamins before the cold seasons arrive.