Vitamin D: when and how to supplement?

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Vitamin D, a hormone synthesized by the skin in the presence of ultraviolet rays from the sun, plays a crucial role in maintaining the health of the human body, being essential for several physiological processes.

Also known as the “sunshine vitamin”, it can be obtained from foods such as fatty fish, egg yolks and mushrooms. The benefits of vitamin D include:

1. Bone health: Vitamin D plays a crucial role in calcium absorption, being essential for bone health and preventing diseases such as osteoporosis.

2. Immune health: Vitamin D helps regulate the immune system and can help prevent infections and autoimmune diseases.

3. Mental health: Studies have shown that adequate levels of vitamin D are associated with a lower risk of depression and other mental disorders.

4. Cardiovascular health: Vitamin D may help reduce the risk of cardiovascular diseases, such as high blood pressure and heart disease.

But, Nurture, how can I assess vitamin D in my body? The main test to assess vitamin D levels in the body is the 25-hydroxyvitamin D (25 OHD) test. The values ​​considered adequate for vitamin D in the blood may vary, but are generally:

– Deficiency: Less than 20 ng/mL.

– Insufficiency: Between 20 and 29 ng/mL.

– Sufficiency: Above 30 ng/mL.

To ensure bone health and proper functioning of the body, it is recommended to maintain vitamin D levels above the sufficiency range.

Nutri, when and how to supplement? Vitamin D supplementation may be necessary in cases of deficiency or insufficiency detected by blood tests.

Furthermore, some people have greater difficulty obtaining sufficient vitamin D through sun exposure and diet, such as the elderly, individuals who live in regions with low sun exposure and people who have dietary restrictions.

Vitamin D supplementation should be done under the guidance of a nutritionist, taking into account factors such as age, health conditions and vitamin D levels in the blood.

In particular, very high doses can harm calcium metabolism, as excess calcium increases intestinal calcium uptake, renal tubular reabsorption and bone reabsorption, leading to hypercalcemia, high level of calcium in the blood, related symptoms such as nausea, vomiting, weakness, anorexia, dehydration and acute renal failure. Clinical manifestations of vitamin D toxicity can range from mild to severe, life-threatening symptoms.

And remember: the guidelines described here do not replace a consultation with a healthcare professional. Avoid self-medication. Reference: Bolland MJ, et al. 2018.