Antipyretics for children are prescribed by a pediatrician. But there are emergency situations for fever when the child needs to be given medicine immediately. Then the parents take responsibility and use antipyretic drugs. What is allowed to give to infants? How can you bring down the temperature in older children? What medicines are the safest?
Vitamin D is a whole group of vitamins, of which only a part is active (calciferol - D3 is usually isolated). It must be included in the diet of every person, as they provide absorption of phosphorus and calcium in the intestines, participate in metabolic processes, strengthen and form bones, which is important not only for children, but also for people of age.
The human body is able to independently produce vitamin D. This happens when the skin receives sufficient ultraviolet radiation, so this
If you use vitamin D inside, then it will be absorbed by the walls of the stomach along with fats. The effect of taking a vitamin is multifaceted. It normalizes the vascular reactions of the skin and its water content, improves hair growth. Vitamin D helps with acrocyanosis, that is, the bluish coloration of certain areas of the skin - lips, nose, fingertips, auricles. In addition, this vitamin keeps the skin in good shape, and fights against its age-related damage - this factor is of particular concern to women.
Vitamin D is used internally for psoriasis, and in addition, it helps prevent skin cancer.
The foods richest in vitamin D include fish oil and sea fish - mackerel, herring, mackerel, canned salmon. Less vitamin content in egg yolks, sour cream, butter, liver - beef, pork, poultry. As a rule, not enough vitamin D enters the body with food, therefore, with an acute shortage of it, it is worth considering additional supplementation.
When using vitamin D orally, one should not forget that there can be not only its lack, but also an overabundance, which is also harmful. Vitamin deficiency is usually observed in cold seasons, and in summer the skin produces it in the right amount naturally.
Vitamin D is taken not only inside, but also actively used in cosmetology. It can often be seen in the composition of various anti-aging products - creams, serums, cosmetic milk or cream, lotions, as well as lipsticks (including hygienic ones) and lip glosses. Not the entire group of vitamins D is used, but calciferol (D3), which is the active substance. It is worth noting that many manufacturers do not use the vitamin itself, but its artificial forms. Such substances usually enhance the effect of a vitamin that is naturally produced by the body or taken in the form of foods or a drug.
Topically applied vitamin D also has an effect on the skin. It moisturizes it, and therefore it is used in the production of lipsticks and various products (hygienic lipsticks, glosses, creams, balms) for lip care.
Vitamin D makes the skin more elastic and smoothes out wrinkles - these factors are very popular for all kinds of skin care products for certain ages.
Vitamin D is also included in tanning and after-tanning products, as it reduces the negative effects of ultraviolet radiation, reduces skin damage from the sun, and helps fade dark spots.
Vitamin D is also found in hair care products, often masks. Vitamin promotes hair growth, helps with psoriasis and flaking.
Cosmetics with vitamin D are especially attractive for people with swarthy skin (high phototype), which, due to the low natural production of this vitamin, can become drier and flabby.
It is important to monitor the norm of all vitamins, including vitamin D - the health of the body and skin is of paramount importance.
Assimilation of vitamin D3
The very first precursor of vitamin D3 is called skin cholesterol, which, under the influence of ultraviolet waves with a length of 280 nm, enters a chain of transformations, turning into 7-dehydrocholesterol and then into cholecalciferol. This chemical reaction takes about two days. Its uniqueness lies in the fact that enzymes are not involved in the transformations, but photolysis occurs (the energy of light photons is used). The darker the skin, the worse and slower vitamin D3 is synthesized.
Then cholecalciferol, associated with a special transport protein transcalciferin, is carried by the blood to the liver, where it is transformed into calcidiol. After that, the same transport protein transports the substance through the blood plasma to the kidneys, and there the active form, calcitriol, is obtained from it.
The cholecalciferol that enters the body from the products is absorbed in the lower (distal) section small intestine. Bile is necessary for the absorption of the substance. The absorbed cholecalciferol binds to protein molecules - albumin or alpha 2-globulins and is sent to the liver, where it is biotransformed into active metabolites with hormonal properties. These metabolites are transported in the bloodstream and distributed in organs and tissues. There they are part of cell membranes, cell nuclei and mitochondria, and vitamin D3 is partially deposited in the liver.
After the absorption of vitamin D3, regardless of the source of intake - from food or through the skin, its maximum concentration in the body occurs after 5 hours, after which it decreases slightly and then remains stable for a long time. If there is insufficient concentration of calcium and phosphorus in the blood, the body synthesizes more calcitriol, which is able to extract minerals from bone tissue. When there are too many minerals, the synthesis of the hydroxylase enzyme, which is responsible for the conversion of vitamin D3 into its active form, decreases.
The products of cholecalciferol metabolism, undigested residues, return to the intestine, where, in the presence of bile, they can be reabsorbed, circulating between the liver and intestines. The excretion of residues is carried out with urine and feces.
The biological role of the substance: why vitamin D3 is needed
the main role vitamin D3 is to control the balance of calcium and phosphorus in the blood. Let's figure out how this happens, and why such a balance is important:
- calcium is part of the DNA and RNA nucleic acids in the cell nuclei, in order for the mineral to penetrate the cell, the membranes are equipped with special molecules - calcium pumps;
- the calcium pump captures 2 calcium ions and 1 molecule of adenosine triphosphate (ATP) from the blood. A chemical reaction occurs, and phosphorus from ATP provides energy for the penetration of calcium into the cell;
- calcitriol is the only hormone that can ensure the movement of calcium ions into the cell through its membrane;
- thanks to vitamin D3, a 2 to 1 balance between calcium and phosphorus particles is maintained in the blood. Violation of this balance leads to malfunctions of the cells, and then the organs as a whole.
Receptors for vitamin D3 are found in cells of the skin, pancreas, intestines, kidneys, brain, pituitary gland, female and male reproductive system, which means that these organs need calcitriol.
In the cells of the intestine, with the participation of calcitriol, proteins are synthesized that are able to carry calcium with the blood flow to any tissues. Thanks to vitamin D3, a constant concentration of calcium ions in the interstitial fluid is maintained so that the bone tissue has the opportunity to absorb them if necessary. Vitamin starts a cycle of secondary absorption of calcium and phosphorus in the kidneys for their complete assimilation. If vitamin D3 is not enough, then the formation of hydroxyapatite crystals and calcium salts is disrupted in the bone tissue, that is, rickets and osteomalacia develop.
The activity of vitamin D3 is closely related to the work of the parathyroid glands, which produce parathyroid hormone. This hormone is responsible for increasing the concentration of calcium in the blood and lowering phosphorus. If there is a malfunction in the intake of vitamin D3 and a decrease in the level of calcium, parathyroid hormone begins to be intensively synthesized in response and draw calcium from intracellular reserves, while simultaneously reducing the absorption of phosphorus into the extracellular fluid. There is evidence that vitamin D3 can regulate parathyroid hormone metabolism.
Vitamin D3 is also associated with other hormones: during pregnancy, estrogen, progesterone, androgens stimulate increased synthesis of calcitriol, since additional calcium and phosphorus are needed to form the skeleton of the unborn baby.
Substance functions
The most important function of vitamin D3 is the control of calcium metabolism, since a change in the concentration of calcium in the blood by at least 1% causes a number of disorders in the body:
- the excitability of nerve endings changes;
- impaired muscle conduction;
- the penetration of minerals into cells worsens;
- the activity of many enzymes decreases;
- hormonal regulation of metabolism is disturbed.
Without the active participation of vitamin D3, the following processes in the body are impossible:
- the formation of bone tissue cells of osteoblasts;
- work of immune cells;
- conduction of excitatory impulses through nerve and muscle fibers;
- skeletal muscle activity;
- activity of the heart muscle;
- metabolic processes in skin cells.
Vitamin D3 is involved in the processes of cell growth, division and differentiation, it is considered an important factor in the prevention of malignant neoplasms. There is evidence that the vitamin controls the production of cholesterol and prevents the formation of cholesterol plaques in the vessels, preventing atherosclerosis.
The key function of vitamin D3 for the child's body is to prevent the development of rickets. If the vitamin is not enough, the baby's bones soften and deform, teeth grow poorly, and an abnormal bite is formed.
Lack of vitamin D3 younger age causes in older children an incorrect posture and curvature of the spine, causes impaired joint mobility in 30-year-olds and the development of arthritis in people of mature age.
The norm of vitamin D3 for consumption and content in the body
The intake of vitamin D3 varies depending on the person's age, region of residence, and even skin color. It is subject to correction in the presence of concomitant diseases that disrupt the absorption of the vitamin.
With age, the level of 7-dehydrocholesterol in the skin decreases, so the skin of older people does not synthesize vitamin D3 well, which affects the calcium balance in the body, and therefore it is recommended to increase the intake of the vitamin.
People with dark and swarthy skin need longer insolation or additional intake of vitamin D3, since the pigment melanin contained in a large amount intercepts solar photons, preventing the skin from using them for vitamin synthesis.
The activity of skin production of vitamin D3 depends on the geographic latitude and season: the angle of incidence of sunlight in regions closer to the north and in winter in the middle lane does not allow the skin to capture enough photons for the synthesis of cholecalciferol, so it is recommended to supplement the norm of the substance from foods and nutritional supplements.
Daily requirement for vitamin D3 different ages(according to the recommendations of American nutritionists, 2010)
With regard to the additional intake of vitamin D3 by pregnant women, doctors express caution, since there is evidence of both the penetration of calcitriol through the placental barrier and increased activity hormone during pregnancy. An excess of vitamin D3 is fraught with a violation of the intrauterine development of the baby. Therefore, the expectant mother is recommended to receive it during daily walks and with food. If the doctor recommends preparations with vitamin D3, then its content should not exceed 200-500 IU.
Children of the first year of life are prescribed a vitamin for the prevention of rickets, since the mechanisms for the synthesis of the substance by the skin are still imperfect. But the appointment and dosage depend on the condition of the baby and his mother, the nature of feeding, the region and season, and other factors.
Recent studies refute the notion that you can “stock up” on vitamin D3 during the summer months of active sun and then not know problems in the winter. A person needs constant replenishment of the vitamin content. Its synthesis is possible only in open areas of the skin without clothes, but daily one and a half hour walks in the fresh air with open face and hands enough to get the norm of vitamin D3.
Symptoms of deficiency and excess of vitamin D3 in the body
The causes of vitamin D3 deficiency in the body, in addition to impaired absorption due to internal diseases, sometimes taking certain medications (antacids, diuretics, etc.), frequent use of sunscreens, refusal of meat products in the diet.
The first manifestations of vitamin D3 deficiency are spoken about by looking at brittle nails and split ends, discussing exacerbations of acne on the face, recalling the frequent visits to the dentist for recurring caries and brittle teeth. In these cases, dentists and cosmetologists recommend reconsidering the diet in favor of foods high in vitamin D3 and adding to it pharmaceutical preparations cholecalciferol.
A manifestation of vitamin D3 deficiency in children is rickets, a disease characterized by low levels of calcium and phosphorus in the blood, which disrupts bone mineralization. At the initial stages of rickets, one can suspect its presence in a baby by tearfulness and irritability, poor appetite, slow overgrowth of the fontanel, severe sweating and a characteristic slightly flattened nape with worn out hairs (sweating skin on the head makes the child rub the back of the head intensely). Progressive rickets disrupts the formation of bones and teeth, provokes curvature of the limbs, defects chest, visual impairment. With proper treatment with vitamin D preparations, the manifestations of rickets most often disappear by adolescence.
In adults, vitamin D3 deficiency provokes osteomalacia, when the bones lack calcium and phosphorus and are structurally weakened. A person’s gait and posture are disturbed, muscles lose their tone and atrophy, bones hurt, and complex fractures often occur. Therapy with vitamin D3 preparations helps to alleviate the symptoms, and in the early stages of the disease completely get rid of them.
Side effects of an excess of vitamin D3 in the body are weakness and headaches, nausea and vomiting, general weakness and irritability. An overdose of cholecalciferol causes an increased concentration of calcium in the blood and accelerates the excretion of mineral salts in the urine. These processes are manifested by frequent urination with strong thirst, constipation, soft tissue calcification. More severe symptoms vitamin D overdose:
- disturbed heart rhythm;
- severe weight loss up to anorexia;
- the formation of kidney stones;
- nephrocalcinosis;
- high blood pressure;
- disruption of the kidneys.
Chronic hypervitaminosis, when large doses of vitamin D3 were taken for more than 2 weeks, threatens to disrupt the functions of the heart, kidneys, lungs, intestines due to the deposition of calcium salts in them, which can lead to a fatal outcome.
The first necessary action in the treatment of an overdose of vitamin D3 is the abolition of the drug and severe restriction of exposure to the sun. It is recommended to take vitamins A and, ascorbic acid, which reduce the toxicity of cholecalciferol, the rejection of foods and dietary supplements containing calcium.
Treatment of hypervitaminosis requires hospital conditions, where it is prescribed infusion therapy diuretics, potassium and magnesium preparations, in severe cases, a short course of corticosteroids is administered.
Products containing vitamin D3 will not be able to fully cover the body's need for cholecalciferol, since its content is low there: most of the vitamin is found in fatty ocean fish, a little in meat and offal, and a small amount in some fruits and vegetables.
| Fish and seafood | Animal products | herbal products | |||
| Halibut (liver) | 2500 | Chicken egg yolk | 7 | Chanterelles | 8,8 |
| Cod (liver) | 375 | Chicken egg | 2,2 | morel mushrooms | 5,7 |
| Fish fat | 230 | Beef | 2 | oyster mushrooms | 2,3 |
| Acne | 23 | Butter | 1,5 | Peas | 0,8 |
| Sprats in oil | 20 | beef liver | 1,2 | White mushrooms | 0,2 |
| Atlantic herring | 17 | Dutch cheese | 1 | Grapefruit | 0,06 |
| Mackerel | 15 | Cottage cheese | 1 | Champignon | 0,04 |
| Black caviar | 8,8 | Sour cream | 0,1 | Parsley | 0,03 |
| Red caviar | 5 | Milk | 0,05 | Dill | 0,03 |
Cholecalciferol easily tolerates heat treatment, so there is a lot of it even in fish canned with oil. Fatty acids, which are rich in sea fish, contribute to better absorption of vitamin D3.
A chicken egg will be able to provide 20% of the daily requirement of vitamin D3, and there is very little cholecalciferol in quail, goose, turkey eggs. Meat products are poor in vitamin, only lamb and beef liver and the kidneys contain a significant amount of it. There is little vitamin in dairy products, but with frequent use in large quantities, cheese, cottage cheese and butter will help maintain the level of cholecalciferol (the daily norm of the substance is in a kilogram of cottage cheese).
Some mushrooms are rich in vitamin D3 - but only those that have grown under the sun (forest, field), and not in greenhouse or industrial conditions. Some herbs - horsetail, alfalfa, nettle also contain some cholecalciferol.
The benefits of vitamin D3
Vitamin D3 is necessary to increase the permeability of cell membranes and the mitochondria in them - cellular organelles that are needed for energy production. Thanks to cholecalciferol, nutrients easily pass through cell and mitochondrial membranes and metabolic products are excreted.
In the intestinal epithelium, with the participation of vitamin D3, the penetration of calcium cations, phosphates and other minerals through the cell membranes, their capture and absorption by bone tissues improves. Vitamin D3 is useful for strengthening tooth enamel.
The benefits of cholecalciferol are undeniable for the formation of teeth and bones of the skeleton in children. The substance is necessary for the absorption of phosphorus, without which the synthesis of DNA and RNA nucleic acids, phospholipids, enzymes and amino acids is disrupted.
The benefits of vitamin D3 are confirmed when prescribing an additional intake for women in the perimenopausal period: it relieves menopausal symptoms and prevents osteoporosis. The vitamin is useful in some inflammatory dermatological diseases: calcitriol helps restore healthy skin microflora.
Contraindications to taking vitamin D3 preparations
Taking vitamin D3 is contraindicated in conditions associated with an excess of calcium in the body and its impaired absorption - hypercalcemia, hypercalciuria, calcium nephrourolithiasis.
Large doses of cholecalciferol are prohibited when the patient is immobile for a long time. At the same time, small doses, if necessary (if we are talking about fractures), are prescribed and controlled by a doctor.
With caution and under the control of blood tests, vitamin D3 is prescribed for conditions such as:
- organic heart disease (ischemia, myocarditis, myocardiopathy, heart disease);
- sharp and chronic diseases liver, kidneys;
- peptic ulcer of the stomach and intestines;
- hypothyroidism.
To a limited extent and according to direct indications, vitamin D3 can be prescribed to pregnant women and the elderly.
Side effects of the substance
Side effects when taking vitamin D3 preparations act typical signs intoxication - headaches, nausea, impaired stool. More serious manifestations side effects cholecalciferol is considered kidney irritation - pain in the lumbar region, painful urination, darkened and cloudy urine, fever against the background of pain in the kidneys, increased blood pressure, puffiness under the eyes.
In patients with pulmonary tuberculosis, an exacerbation of the process is likely against the background of taking cholecalciferol.
Vitamin specific instructions
If a vitamin D3 preparation is prescribed for prophylactic purposes, one must be aware of the risk of overdose, which is especially dangerous for children with impaired renal function and the development of renal failure. Children are allowed to take no more than 10-15 mg of cholecalciferol per year.
When treating with vitamin D3 preparations, it is imperative to control the level of calcium in the urine and blood, with special attention- if thiazide diuretics are simultaneously prescribed.
While taking vitamin D3 preparations, it is necessary to limit exposure to the open air, under the active sun, in order to avoid hypervitaminosis.
Drugs with substance
The drug called "Vitamin D3" is available in oil, water and alcohol solution with a volume of 20 to 50 ml with a special dropper cap. An aqueous solution is more often recommended for children. It is active in rickets, is rapidly absorbed and creates a high concentration in the liver. It is convenient to dilute such a solution in a spoonful of water or milk and give it to the baby. Oil solution is not recommended for pancreatitis peptic ulcer intestines, chronic enterocolitis. It is also diluted in water or dripped onto a piece of sugar. An alcohol solution is rarely recommended because of the danger of its increased concentration when the liquid evaporates.
As a replacement for "vitamin D3", Aquadetrim, Videhol, Osteokea are prescribed.
The drug "Cholecalciferol" is available in the form of drops for oral administration and a solution for intramuscular injection. The same drugs - Vigantol, Videin 3, Vitamin D3 BON. Their use is agreed with the doctor.
Calcipotriol is an ointment with a synthetic analogue of vitamin D3. It is prescribed for psoriasis and some other inflammatory dermatoses.
"Alpha D3-Teva" - capsules with an oily solution of vitamin D3 inside, contain its synthetic form.
"Calcium D3 Nycomed Forte" - tablets containing a daily dose of vitamin D3 and calcium, mint, orange or lemon flavor.
Vitamin-mineral complexes with vitamin D3 - Complivit Calcium D3, Duovit, Pikovit. Their reception should be coordinated with the doctor, especially in relation to children, in order to prevent an overdose of the vitamin.
Interaction of vitamin D3 with other substances
Vitamin D3 in combination with other fat-soluble vitamins reduces its toxic effect, its combined use with vitamins A and prevents the risk of hypervitaminosis. In the case of rickets in children, the appointment of vitamins C and group B improves collagen synthesis in bone tissue and strengthens it. In this case, the dose of vitamin D3 should be reduced.
The use of drugs containing calcium against the background of an increased content of vitamin D3 carries the risk of increased hypercalcemia, magnesium in the presence of the vitamin is absorbed better and faster.
Interactions of vitamin D3 with certain drugs
| Retinoids | Reduce vitamin toxicity |
| Vitamin E | Improves Vitamin Metabolism |
| Anticonvulsants (Difenin), barbiturates | Impair vitamin absorption |
| Cholesterol-lowering agents (cholestyramine), hyperlipidemic drugs | Violate the absorption of fat-soluble vitamin D3, so they can not be combined |
| Synthetic laxatives | Reduce absorption efficiency |
| cardiac glycosides | Vitamin D3 impairs their activity |
| Corticosteroids | They interfere with the absorption of the vitamin and intensively remove it from the body, while disrupting calcium metabolism |
| Antituberculous drugs (Paraaminosalicylate) | Violate the balance of calcium and phosphorus, causing vitamin D3 to become more active |
With the simultaneous intake of vitamin D3 and drugs for weight loss that inhibit lipase, the vitamin is practically not absorbed.
Indications for the use of vitamin
Vitamin D preparations are prescribed by a doctor if the following health abnormalities are diagnosed:
- muscle cramps (tetany);
- osteoporosis;
- hypocalcemia;
- violation of the synthesis of parathyroid hormone;
- softening of bone tissue (osteomalacia);
- delayed healing of fractures;
- frequent caries and brittle teeth;
- diagnosed with low calcium in the bones.
Vitamin D is prescribed for the prevention and treatment of rickets and rickets-like diseases (hereditary nephropathies, etc.).
General instructions for use and dosage
Vitamin D3 preparations in an aqueous and oily solution are recommended for prophylactic administration, one drop per day. The solution is dripped onto a piece of sugar or diluted in a spoonful of water, taken regardless of the meal. Therapeutic doses are prescribed by a doctor.
Taking vitamin D3 preparations for various indications tentatively involves the following doses of the substance.
| Cause | Dosage | Duration of admission |
| Prevention of hypovitaminosis | - adults under 60 years old - 400 IU; Over 60 years old - 600 IU; |
Once a day for 2-3 weeks as directed by a doctor |
| Prevention of rickets in children under 5 years of age | 200,000 - 400,000 IU | Intramuscularly 1 time in 6 months |
| Treatment of rickets, hypocalcemia, spasmophilia | 200,000 IU + calcium salt preparations | Intramuscularly 1 time per week with an interval of 2 weeks, the duration is prescribed by the doctor based on the results of the tests |
| Treatment of osteoporosis, osteomalacia | 200,000 IU | Intramuscularly every 15 days for 3 months |
| Prevention of attacks of tetany | Up to 1,000,000 IU | Daily, the duration is determined by the doctor |
Vitamin D3 capsules are prescribed for adults and children over 6 years of age who are able to swallow the capsule without chewing. Assign to swallow 1-2 capsules a day after meals with plenty of water.
Vitamin D3 tablets also have age restrictions: they are not given to children under 6 years of age. One tablet per day should be sucked or chewed with or after meals.
Vitamin for skin and hair
Already in the process of cholecalciferol synthesis in the skin, when exposed to sunlight, its stratum corneum thickens, the skin becomes denser. After the substance has been converted to its active form in the kidneys, its molecules partially return to the skin, because its cells are equipped with receptors for communication with calcitriol and need it. The task of calcitriol is to regenerate the barrier properties of damaged skin, renew the epidermis, control cell division and differentiation, and activate immune defenses. There is evidence that vitamin D3 contributes to the restoration of healthy microflora in skin inflammation.
Thanks to vitamin D3, the skin retains its elasticity and smoothness, healthy color, and good hydration. In the presence of acne, inflammatory elements heal faster in the presence of the vitamin. For hair, vitamin D3 is important as a strengthening and regenerating agent, which improves growth, strengthens hair follicles, and prevents brittleness.
Analysis for vitamin D3
A blood test for vitamin D3 is necessary in order to clarify the likelihood of hyper- or hypovitaminosis, as well as to monitor the success of therapy using this vitamin.
Usually, any blood test for vitamin D examines the level of its most active and stable metabolite - 25 (OH) D3 - that is, cholecalciferol. Therefore, to determine the level of vitamin D3, a routine vitamin D test is selected in the list of laboratory tests.
For analysis, venous blood is taken, which is taken in the morning on an empty stomach. Reference values for vitamin D3 are from 20 to 70 ng / ml, if an indicator of 5-10 ng / ml is a severe deficiency, more than 150 ng / ml - we are talking about intoxication.
An additional diagnostic indicator of hypervitaminosis is an increased concentration of phosphorus and calcium in the blood and urine, an increase in the level of calcitonin and a decrease in the values of parathyroid hormone.
Vitamin D3 and calcium are jointly involved in strengthening bone tissue, accelerate the healing of fractures and prevent osteoporosis. For more information on getting vitamin D3 from foods exposed to sunlight, see the video below.
I gave a link to a cool vitamin complex. I chose it based on the combination of many useful factors, which I immediately wrote about. But there was one question that needs to be given more time, namely: how is skin aging related?
Why such a topic? And because in my spring complex as much as 1000 IU units of vitamin D, and, given the meager dosages of this wonderful vitamin in our pharmacy options, many will have a question - is such a concentration of vitamin D dangerous?
Let's figure it out together!
What do we know about vitamin D, except that its deficiency causes rickets in the children of the "Sever"? 🙂
Basically, vitamin D is synthesized in the skin under the influence of UV light, if not ingested with food or special supplements. Its metabolism begins in the epidermis from 7-dehydrocholesterol (a substance constantly present in the skin). With the help of sunlight, cholecalciferol (vitamin D3) is formed from it in the skin - a hormonally active form of vitamin D, which is transported to various organs.
Vitamin D from food identical to cholecalciferol formed in the skin, except for the replacement of one or two atoms in the molecule, which does not affect its functionality for the body.
It is the general process of skin aging that leads to a REDUCTION in the ability to synthesize vitamin D with the help of sunlight! Over the years, the synthesis process drops by 75%.
And then, after 37-40 years, it becomes extremely important "receive" necessary for younger skin vitamin D from outside sources.
What are the benefits of vitamin D for skin?
Optimal level of vitamin D in the skin:
Helps improve elasticity
stimulates collagen production
enhances the healthy glow of the skin
reduces the depth of wrinkles and fine lines
reduces dark spots
has a beneficial effect on improving the situation with such skin diseases like psoriasis, eczema and acne
How does vitamin D affect the beauty of our skin?
Now I will explain more simply this complex maxim))).
It has now been scientifically proven that chronic inflammation is the cause of premature skin aging.
⇒ Chronic inflammation in the body can be a response to environmental and psycho-emotional stress, constant physical and emotional fatigue, smoking, dirty city air, improper skin care regimens, as well as harmful preservatives in cosmetics, various allergens and irritants, plus UV radiation (which, by the way, seems to be necessary for the production of vitamin D, but at the same time it has a catastrophically harmful effect on the youth and beauty of the skin ...).
⇒ Chronic inflammation can last several weeks to several years. However, it does not necessarily begin with a specific skin infection! And it is also not necessary that you will notice that it is going on for you and accelerates the aging of the skin.
The weakening and aging of the immune system can also be the cause of chronic inflammation.
So how does chronic inflammation lead to premature skin aging?
This is largely due to matrix metalloproteinases (MMPs), enzymes associated with the body's inflammatory responses. MMPs are proteolytic endopeptidases that break down skin proteins into fragments, accelerating their destruction. Skin proteins are our favorite collagen and elastin.
Why do metalloproteinases destroy collagen?
This the necessary recovery reaction of the body on skin lesions after trauma. As you remember (of course you remember!))))) from mine, the process of creating and breaking down collagen is fundamental in the body to keep our skin healthy and supple for as long as possible. This process should be time proportional: i.e. the creation of young collagen should not be longer than the process of destruction of the old by metalloproteinases, and vice versa.
Once the skin has been damaged by burns or other trauma, the inflammatory process and immune response begin to stimulate the accelerated decomposition of old, damaged skin and scars, and the formation of a new, young and "pink". *Remember our burns*
When a chronic inflammatory process occurs in the skin for the reasons indicated above, metalloproteinases "mechanically", due to the constant "work" of immunity, break down and degrade collagen and elastin proteins… This leads to VISIBLE SKIN AGING, expressed by a network of fine wrinkles and lines on the face, sagging skin and general tissue atrophy.
By the way! Long-term acne is a CAUSE OF PREMATURE SKIN AGING. I often write about this in various posts. There is a chronic, constant inflammatory process in the skin, and all immune enzymes are actively working to break down and utilize important proteins of youth. And therefore, I remind you once again: first we cure acne, then we begin to use “rejuvenating” care products. Girls, our unfortunate acne skin is aging, alas, faster, and the fight against acne should be at the forefront.
An important takeaway: Preventing and reversing chronic inflammation should be the primary skin care strategy to counteract accelerated and visible skin aging.
For this we must required and every day take antioxidant vitamins in human dosages, observe correct mode nutrition, and use competent cosmetics.
And since it is vitamin D that regulates the action of genes and molecules in the immune response to the inflammatory process, it increases the negative effect of inflammation on the skin, enhancing the destructive effect of metalloproteinases on collagen.
Active vitamin D stimulates certain factors that are important to suppress inflammatory processes in the skin.
In order to understand what the phrase “skin renewal” means, consider a “visual aid” on the important processes taking place in our epidermis.
⇒ We see that epidermis has several layers that are made up of cells "keratinocytes". Keratinocytes constantly move in the “bottom-up” direction: they originate in the basal layer, and gradually move up to the uppermost layer of the epidermis - the stratum corneum. As long as the keratinocyte moves from the basal layer to the granular one, it is alive.
⇒ In granular keratinocyte "dies", i.e. loses its core and becomes an ordinary "pouch" stuffed with keratin. A "dead" keratinocyte is called a "corneocyte".
Corneocytes, although they are "morally dead", but still continue to move like zombies ...)))
⇒ From the “granular” layer they move to the “horny” layer, where they stick together with a special fatty (lipid) composition (we often call it "skin cement"). This special "adhesive" compound composed of ceramides (ceramides) and phospholipids.
If the skin is healthy and the process of formation of the stratum corneum takes place “according to the regulations”, then microbes that damage it do not penetrate through normal skin cement. That is why we so often remind you how important it is to restore the skin-lipid cement (lipid barrier of the skin) and use products that “replenish” it. But this retreat...
⇒ But the path of our “zombie” corneocyte does not end in the stratum corneum either. It “emerges” from the viscous lipid cement “phospholipids + ceramides”, and is already completely dry, a dead cell on the surface of the face, where it enters the “company” exfoliating cells.
sloughing cells- This terminally dead corneocytes, which simply fall off the skin in different ways: themselves, after washing or after scrubbing.
This is the life path of a keratinocyte. And this process happens all the time. True, with different durations in time in different years ... And this is called "skin renewal".
- with dead and exfoliated cells, toxins, salts and bile come out of the skin
- bacteria do not penetrate through healthy skin with a strong lipid barrier (stratum corneum)
- skin looks fresher and brighter
Skin cell renewal up to 25 years old in about 28 days(from the birth of a new keratinocyte cell to the exfoliation of a dead corneocyte).
After 25 years skin renewal slows down and by the age of 40 reaches 40 days in time approximately. A after 50 years skin renewal occurs on average in 60 days and more...
What causes skin renewal to slow down?
- chronological aging
- photoaging (effect of UV rays on the skin, see)
- lack of certain vitamins including vitamin D
- lack of estrogen in the body (menopause or other causes)
- increased oiliness or dryness of the skin
- chronic inflammatory diseases
A very important point for those "who are over 30")))). The renewal of epidermal cells is stretched in time compared to the skin up to 25 years.
⇒ Vitamin D regulates the work of epidermal growth factor and other molecules, involved in the process of skin cell division, and is just the same vitamin necessary for the skin, which regulates and normalizes skin renewal time, rate of formation of keratinocytes, And their timely “advancement” upward to rejuvenate the skin surface.
That's why vitamin D deficiency needs to be replenished regularly to keep our skin looking healthy and beautiful!
I want to say that vitamin D is no worse (and if you look at a bunch of studies, even better) than vitamin E reduces lipid peroxidation in the skin under the influence of UV rays, and protects the skin cell membranes from destruction.
Girls who, like me, are "inseparable from acne in life." Us it is imperative to compensate for vitamin D deficiency daily! Especially if you, again like me, are afraid of the sun (and with acne, the sun is contraindicated!) And do not leave the house without sun protection, or try to stay under open sunlight as little as possible.
Vitamin D helps fight acne along with other vitamins!
It activates specific genes encoding antimicrobial receptors. Also, it is very important to know activates the production of an antimicrobial peptide - cathelicidin, with which the skin with acne defeats this infection and accelerates its healing by stimulating angiogenesis.
The norm of vitamin D
⇒ For an adult who is in the sun every day, the norm of vitamin D from vitamins is 400 IU per day.
But completely different picture in case like mine:
Natural climate with few sunny days
high air pollution
the presence of acne and, accordingly, constant protection from direct exposure to the skin of sunlight
not so young to again spend enough time in the sun, because it accelerates the visible aging of the skin (photoaging process)
⇒ In this case, daily value of vitamin D from 2000 to 4000 IU.
Important! An excess of vitamin D, especially if the body does not have enough magnesium, can create conditions for the development of cardiovascular diseases.
That's why, I personally take vitamin D not separately, but in the best vitamin complex, where its balance with magnesium is observed, and therefore taking vitamin D is not dangerous, but on the contrary, it is extremely useful for beautiful, healthy skin!
Withering of the skin and the appearance of wrinkles occurs due to the loss of nutrients. This may be an age factor, stressful or individual metabolic disorders. The lack of substances provokes the destruction of elastin and collagen, which is why a skin fold occurs - a wrinkle. The most correct and reliable solution is anti-wrinkle vitamins for the face.
What kind of vitamins do you need?
Deficiency of any vitamin or mineral negatively affects the health of the skin. If the body does not receive something, it will “distribute” the substances only to adjust the internal work.
Radiant skin, shiny hair and strong nails are not as important for the body as the stabilization of the organs and the endocrine system.
However, it is realistic to single out exactly what substances the skin needs and make up for their deficiency as much as possible. For the face, which anti-wrinkle vitamin is best suited? He is far from alone.
The following vitamins for wrinkles are needed:
- Vitamin E. With its lack, the skin becomes very dry and fragile, the work of the sebaceous glands is disrupted. Without tocopherol (vitamin E), the absorption of vitamin A is difficult.
- Vitamin A. It is a sufficient amount of this vitamin that helps the body produce collagen on its own. With a deficiency of retinol acetate (vitamin A), the skin loses elasticity and firmness, becomes prone to inflammation and rashes, and regeneration decreases. The appearance of age spots, stretch marks also occurs due to a lack of Vitamin A.
- Vitamin C. Also responsible for the production of collagen. Its deficiency disrupts the production of new cells, vascular fragility occurs and free radicals accumulate.
- Vitamin D. Its deficiency is directly responsible for maintaining the youthfulness of the skin and its regenerative functions.
- B group vitamins. The most necessary B1, B12, B7 and B5. Without them, skin cells suffer from nutritional deficiencies, dehydration. In general, nerve cells are destroyed in the body and any stress manifests itself more strongly.
It seems that vitamins from wrinkles on the face perform the same functions, but with a lack of one, the entire system of cell formation and removal of the dead is disrupted. Therefore, it is very important that the body is saturated with each of them.
Where to look for them?
The best anti-wrinkle vitamins are natural substances. Those with which you can saturate the body from the inside, and it is already independently distributed necessary material all over the body. The best way to get them is from food. Moreover, any product contains them in its composition, but some are more, while others are less.
The daily dose of vitamin E is 15 mg, and you can get more of it from food. The high content of tocopherol is famous for:
- Vegetable oils;
- Sea fish of low-fat varieties;
- Seafood;
- Nuts;
- Eggs;
- Milk;
- Brussels sprouts;
- beans;
- Avocado;
- Prunes;
- Dried apricots;
- Spinach;
- Asparagus;
- Sorrel;
- Kalina;
- Sea buckthorn;
- Rose hip;
- Oat groats;
- Barley grits;
- Wheat.
Tocopherol not only prevents skin aging, it is essential for women's health. The substance affects the hormonal background: the work of the ovaries and the production of estrogen. Additional intake of tocopherol restores the female cycle, and the skin becomes elastic. The natural barrier against UV radiation increases, inflammation is removed.
This substance is necessary for both skin rejuvenation and hair health. The daily dose is 1 mg. Vitamin A for wrinkles can be found in the following products: 
- Liver;
- Carrot;
- Rose hip;
- Bell pepper;
- Sea buckthorn;
- Eggs;
- Spinach;
- Parsley.
The peculiarity of retinol is that it can be absorbed exclusively with fats and it is combined with the simultaneous intake of tocopherol. And in food rich in retinol, you must add vegetable oil or sour cream. Retinol evens out skin tone and makes it supple. It is a "brick" in the structure of elastin and collagen. In addition, this vitamin is essential for good vision.
Ascorbic acid gives vitality to the whole body, and aging skin needs new energy. The daily dose of vitamin C is 75 mg. Its greatest content is in:
- Rosehip;
- Cherry;
- Sweet (Bulgarian) pepper;
- sea buckthorn;
- blackcurrant;
- Petrushka;
- dill;
- Kiwi;
- Strawberry;
- citrus;
- apples.
According to a general misconception, it is not citrus fruits that contain the most ascorbic acid, but cherries and fresh rose hips. This substance creates a natural barrier to the body from free radicals, which accelerate the aging process. Participates in the creation of collagen and other connective tissues. It also strengthens the immune system and saves from depression.
It is produced exclusively in the epidermis under the influence of sunlight. It is very difficult to get it from foods and its deficiency is most common. The daily dose of cholecalciferol is 600 IU or 15 mcg. You can replenish stocks: 
- Cod liver;
- Halibut liver;
- Herring and other fatty fish;
- eggs;
- Butter.
The best source is fish oil. Deficiency of this substance prevents the absorption of vitamin A, calcium and magnesium minerals. But the best way to saturate the skin is to visit the sun.
B vitamins
Another very important anti-wrinkle substance. Deficiency of these substances destroys nerve fibers and the cells stop receiving food. Daily dose of B1 - 2 mg, B12 - 3 mg, B7 - 200 mcg, B5 - 0.8 g.
B1 contains:
B12 is found in:
Biotin (B7) is present in:
Beef liver and brewer's yeast are the richest sources of all group B. It is often prescribed for various neurological problems and for frequent stress. They also help grow gorgeous hair and prevent excessive hair loss.
Pharmacy help
It is rarely possible to get enough substances from food: a part breaks down during heat treatment, some products are inaccessible to us, some we ourselves cannot eat. Then the best way out is to take vitamins from wrinkles on the face inside.
The simplest complex "AEvit". 
It contains only 2 substances, but the most necessary for the skin. It is best to fill the deficiency of B vitamins with brewer's yeast tablets. They can also be used for cosmetic masks. It also helps a lot fish oil. There is a whole complex of vitamins and many essential amino acids.
When choosing anti-wrinkle vitamins, take any complex for hair, nails and skin. Most often, it has a higher content of vitamin D and calcium. Other minerals may also be included.
Remember the daily norm of the necessary substances and see how many of them are contained in the preparation.
Cosmetical tools
You need to select creams containing substances E and A. You can purchase a ready-made cream called "AEvit", or you can prepare the same one yourself by adding them to any cream. When choosing ready-made creams, look at the% content of these components - it should be at least 1%.
Cosmetologists offer a procedure vitamins for the face from wrinkles injections. A very useful procedure to saturate the skin. Mesotherapy works very well - the preparations contain a useful complex of substances.
If you act on the skin with vitamins not only from the inside, but also use external agents in combination, the effect will not be long in coming. The most popular masks are with the addition of fat-soluble vitamin D. Almonds are known as the richest carrier of tocopherol. Any core of the bone is rich in this substance, like nuts and germinating grains. Tocopherol helps delay the formation of mimic and age wrinkles.
Turn the almond grain into flour using a blender or meat grinder. The consistency should be especially thin, like flour. In the resulting paste, add vitamins in ampoules for the face from wrinkles. For example, vitamin E. Mix well. Apply the mixture on wrinkles, hold for about 10 minutes, rinse without soap with water up to 40 degrees.
With the help of this paste, you can make a cleansing and rejuvenating facial massage. Pre-prepare your face - wash your face and remove makeup. After the massage, remove the remnants of the mixture with a napkin, then wash your face and apply your favorite nourishing cream.
If you have tocopherol capsules, then gently pierce one capsule and mix the contents with a teaspoon of aloe juice. Juice must be fresh. This composition is applied to wrinkles and left for 30 minutes. Be sure to wash off this mask.
If there is no aloe, then you can make an analogue store funds with vitamin E capsules and glycerin. This mask can be made ahead of time and stored in the refrigerator. Pour the contents of three to five capsules into a bottle of glycerin - vitamins for facial skin from wrinkles, E or A. Apply the mixture for 10 minutes every evening. Please note - all masks are applied to pre-cleansed skin. After an intensive course of a week, apply the mask every three days.
The famous whitening with parsley - squeeze the juice from parsley ground in a blender, mix with tocopherol from a couple of capsules, apply to the skin under the eyes for ten minutes. The skin will brighten and smooth out. Even using a mask a couple of times a week, you can get rid of problems under the eyes.
Don't forget about getting enough sleep! Sufficient sleep is extremely important in restorative procedures for the skin.
If you purchased a complex of vitamins A and E "Aevit" in a pharmacy, then use it! In a tablespoon of fresh mashed potatoes, put the contents of a couple of capsules, apply to the skin under the eyes and say goodbye to swelling and swelling. Wrinkles will gradually decrease, and the skin will turn white and youthful.
There are a lot of masks where anti-wrinkle vitamins on the face are applicable, which take care of the skin. It is important to use them regularly. You can evaluate the stable result after a couple of months. Train yourself to take care of your skin every day, it won't take long, but you will look much better.
How important is vitamin D for adults? The data of numerous studies prove that a deficiency of a substance leads to a disorder of bone and mineral metabolism, increases the risk of oncology and chronic diseases, and worsens overall well-being. Well, since the inhabitants of modern megacities are not able to maintain the level of calciferol in a natural way, it is necessary to replenish it with a balanced diet and intake of nutritional supplements.
This is interesting. Calciferol is able to manifest itself in the body of an adult at the same time as a vitamin and a hormone. In the latter role, it affects the functioning of the kidneys, intestines and muscles.
Vitamin D2 is derived from ergosterol and used as a food additive. They enrich bread, milk, infant formula. Cholecalciferol is a natural vitamin D3 and is synthesized in the skin under the influence of sunlight or enters the body with food. You can read about which foods contain vitamin D.
main function calciferols is to maintain the phosphorus-calcium balance in the body, improve the absorption of these trace elements in the intestines and further distribution in the musculoskeletal structure.
What else is vitamin D responsible for?
- growth and reproduction of cells;
- blood sugar level;
- transmission of nerve impulses;
- synthesis of a number of hormones;
- metabolic processes.
Calciferols are a necessary part of the diet. The daily requirement of an adult is 600 IU or 15 mg of the active substance.
Vitamin D, like other fat-soluble compounds, is able to accumulate in tissues and be gradually consumed. It is quite resistant to high temperatures and long-term storage of products.
Why is vitamin D useful for adults?
What does calciferol do in the body? Its role is not limited to the maintenance of phosphorus-calcium metabolism and the protection of bone structure. The active substance has a lot of other useful properties:
- improves immunity;
- improves the composition and coagulability of blood;
- corrects the work of the thyroid gland;
- prevents the development of myasthenia gravis;
- restores the patency of nerve impulses;
- speeds up metabolism;
- eliminates dry skin and hair;
- regulates the work of the heart and blood vessels;
- maintains blood pressure;
- prevents the development of neoplasms.
The benefits of vitamin D for adults do not end there. Of particular interest is the ability of calciferol to counteract chronic diseases autoimmune nature: diabetes and arthritis.
The antitumor properties of the substance are of great importance for the body. Vitamin is able to prevent or slow down the development of such terrible ailments as cancer of the brain, breast, ovaries, prostate. It is also used to fight leukemia.
The ability of calciferol to restore the myelin sheath of nerve fibers is used in the treatment multiple sclerosis. For the treatment of skin ailments in adults, vitamin D is taken orally or used externally in the form of ointments. For example, with psoriasis, patients are prescribed drugs such as Dayvonex, Silkis, Psorkutan, Curatoderm.
What else helps calciferol adults? It is known that in conditions of a pronounced lack of vitamin D, a person absorbs calcium worse. This is very unfavorable for the teeth. In areas where the sun is a rare visitor, many suffer from tooth decay and other problems associated with a lack of substance.
However, calciferol can bring not only benefits, but also harm. Keep this in mind and do not get carried away with taking vitamin D.
Why do women need vitamin D3?
The increased need of the female body for cholecalciferol is associated primarily with the peculiarities of physiology. Loads at home and at work, pregnancy, breastfeeding, blood loss during menstruation - all this greatly increases the consumption of vitamin D3. This deficit becomes especially obvious after 40 years. According to statistics, it develops in 8 out of 10 women.
The onset of menopause further exacerbates the situation. female body during this period, it is especially susceptible to the development of such painful conditions as diabetes mellitus, oncology, obesity, hypertension, and depression. Not the last role in the formation of these ailments is played by a lack of vitamin D3.
Attention. Cholecalciferol normalizes blood glucose levels and reduces the risk of diabetes by 30–40%.
Osteoporosis, which after 50 years affects almost 30% of women, is manifested by fragility and fragility of bones, osteopenia. With a lack of cholecalciferol, calcium residues are washed out of the skeleton, fractures and cracks become frequent guests.
A sufficient amount of cholecalciferol prevents or slows down the development of these ailments, improves the functioning of the heart and blood vessels, and ensures the normal psychological state of the fair sex.
How to make up for vitamin D3 deficiency?
How to level up beneficial substance in organism? Of course, you can rethink your diet and spend more time in the sun. It is very beneficial for skin and hair. But in the autumn-winter period this is not enough. Save the situation nutritional supplements, which are oily or aqueous solutions of cholecalciferol.
However, with excessive enthusiasm, drugs will bring not only benefits, but also harm to a woman. An overdose will cause a lot of unpleasant consequences and adversely affect health.
It is preferable to start using vitamin-mineral complexes that combine D3 and calcium.
For example, these:
- Natekal D3;
- Complivit calcium D3;
- Multi-tabs vitamin D3;
- Calcium-D3 Nycomed.
Taking complex drugs is useful not only for bones, but also for the face. A properly selected combination of vitamins and microelements will eliminate dryness and flaking, reduce the severity of wrinkles, and make the skin young and fresh.
How to take cholecalciferol with menopause? Adult women require a daily intake of 400–600 IU of the vitamin. You will get some from food and while walking, and the rest should be replenished with D3-containing supplements.
The course of prophylactic administration should not exceed 30 days. After that, take a month break and resume use.
Vitamin D: benefits for men
Cholecalciferol is necessary not only for adult women, but also stronger sex. Let's see what men need it for.
Firstly, vitamin D is actively involved in the formation of sperm, and therefore directly affects the ability to fertilize. It has been proven that the quality of ejaculate in men suffering from calciferol deficiency is much lower than in those whose body has enough of the substance.
Second, vitamin D levels are directly related to prostate disease. Its lack leads to prostate adenoma, contributes to the occurrence of inflammation and cancerous tumors.
Another reason vitamin D is important for men is its association with muscle growth and fat storage. It is known that a sufficient amount of the substance accelerates the build-up of muscle mass and promotes the burning of carbohydrates. This ability of calciferol is especially pronounced after exercising in the gym.
In addition, the relationship of vitamin D with testosterone, which is responsible for sexual desire, is known. Its deficiency leads to abdominal obesity and feminization of the figure, reduces libido and physical activity of an adult male, and impairs vascular conductivity. Because of this, there is a loss of efficiency, weakness and drowsiness.
Advice. All men over 40 need to take vitamin D supplements, but do not get carried away with it. The drug can bring not only benefit, but also harm.
Vitamin D for hair
As we already know, cholecalciferol is responsible for the absorption and metabolism of calcium. Its deficiency in the body causes dryness and brittle hair, slows down their growth. A sufficient amount of the substance stimulates the maturation of the follicles, protects the roots from exhaustion, and makes the curls smooth and shiny.
Moreover, the vitamin improves the condition of the scalp, relieves dandruff and irritation, and normalizes sebum secretion.
If appearance the hair has noticeably deteriorated, and you associate this with vitamin deficiency D3, you can not only take the substance inside, but also apply it externally, adding it to masks, balms or conditioners.
Advice. Cholecalciferol is a fat-soluble compound, so it should only be mixed with oils.
With hair loss, a nutritious mixture of eggs, hot pepper tinctures, castor oil and ampoules of oil calciferol. To prepare the mask, only yolks are needed.
For oily hair a composition of kefir and vitamin D is suitable. The mixture is applied warmly on the head and left for half an hour. The mask nourishes and strengthens curls, normalizes greasiness and adds shine. For hair growth and reducing split ends, you can prepare a composition of yolk, honey, burdock oil and calciferol.
Vitamin D for immunity
Vitamin D is necessary for the full flow of immune reactions, both adaptive and genetically inherited. Prophylactic intake of the substance reduces susceptibility to infections, relieves colds and other diseases of the upper respiratory tract, reduces the risk of developing allergic reactions including asthma.
This is interesting. Not so long ago, scientists have identified another property of cholecalciferol - the ability to influence the information recorded in the genes.
It is especially important to start vitamin D supplementation during epidemic season. The substance is used to prevent influenza, SARS and acute respiratory infections. When it interacts with the respiratory mucosa, a protein is synthesized that prevents the introduction of pathogenic microbes into tissues.
In addition, calciferol reduces the severity of inflammatory processes and facilitates the course of the disease. According to medical observations, additional intake of vitamin D for colds and SARS significantly speeds up recovery and reduces the risk of complications, and also eliminates resistance to certain antibiotics.
Vitamin D in bodybuilding
Especially relevant is the additional intake of vitamin D in bodybuilding. This is due to the ability of calciferol to influence the synthesis of testosterone. Sports doctors have long noticed this pattern and successfully use it to increase the effectiveness of training.
This way of achieving results is much more effective and safer than taking steroid supplements or artificial testosterone. Today enough is known about the risks associated with the use of synthetic sports nutrition for building muscle mass. By taking calciferol, you completely eliminate the dangers associated with artificial drugs and receive many benefits.
The daily portion of vitamin D in sports is much higher than the norm of the average person. The maximum allowable dosage for adult bodybuilders may be 50 micrograms per day.
Such an amount of a substance often causes allergic reactions: swelling of the face and chest, skin rash, shortness of breath. If such symptoms occur, it is necessary to consult a doctor, since an excess of a vitamin can lead to negative health consequences.
Rules for the use of supplements in sports:
- taking drugs should be orderly and carried out under the supervision of a specialist;
- it is necessary to regularly determine the level of calciferol in the blood;
- the use of additives should be supplemented with normalization hormonal background and sufficient intake of micronutrients;
Athletes with impaired activity of the gastrointestinal tract, chaotic nutrition or diseases of the digestive system require diet correction with the participation of a specialist.
Vitamin D for weight loss
To this day, there are disputes whether calciferol affects weight loss. There have been many studies involving different populations, as a result of which it has been proven that people with sufficient vitamin D3 get rid of extra pounds faster and gain them more slowly.
Interestingly, in overweight people, vitamin D3 accumulates in belly fat. Accompanying sports loads with an additional intake of the substance, you will bring closer the acquisition of a thin waist. At the same time, in the process of burning fat, the release of the vitamin hidden there will begin, which will further accelerate weight loss.
In a special group are people with abdominal type of obesity. They should increase the preventive intake of cholecalciferol by 40%, since at first the process of getting rid of extra pounds will go very slowly. But as soon as the accumulation of fat on the abdomen is saturated with the vitamin, rapid weight loss will begin.
Advice. If you want to lose weight, increase your daily dose of cholecalciferol to 800-1000 IU.
Vitamin D for the elderly
With age, the human body gradually loses the ability to produce vitamin D under the influence of ultraviolet rays. According to the recommendation of doctors, the daily dosage of this substance is increased by 25% for women and men after 65 years.
Elderly people may need more calciferol than pregnant women. Vitamin not only protects against hip fractures, but also performs other equally important functions:
- reduces the risk of developing senile dementia;
- fights Parkinson's disease;
- prevents atherosclerosis;
- prevents the occurrence of glaucoma, retinopathy;
- slows down degenerative changes in the retina.
Often, older people experience short-term, inexplicable muscle weakness and pain. One of the reasons for these unpleasant phenomena may be a D-deficient state.
It is impossible to do without additional intake of the vitamin for the elderly living in the northern regions, where the sun is an infrequent visitor.
How to take vitamin D correctly
How to take calciferol correctly? Experts recommend using the substance in combination with B vitamins, ascorbic acid, tocopherol and retinol. These elements mutually reinforce each other and increase absorption.
When is the best time to take calciferol, at what time of day? Vitamin D, like all medicines, is recommended to be taken in the morning. If you are using any other medications, it is better not to drink them all at once, but to use them in turn with an interval of 10 minutes.
Vitamin D can be taken before or after meals. If you experience nausea, burning and discomfort in the stomach, drink the drug after breakfast. If it is in drops, dilute the required amount of the medicine in a liquid or apply it on a piece of black bread.
How is vitamin D absorbed? When compiling a morning diet, pay attention to the content of fats in it. For better absorption of calciferol, it should be consumed with oils - butter or vegetable, so cook porridge or salad for breakfast and season them with oil.
Advice. Do not take vitamin C with coffee or tea. The best option is a glass of warm milk or plain water.
Dose calculation for adults: prophylactic and therapeutic
Before you start taking vitamin D, you need to determine the optimal daily intake of the substance. This will avoid excesses and not harm your health.
The prophylactic dose of vitamin D for an adult is:
- pregnant and lactating women - 500-700 IU;
- ladies in the postmenopausal period - 600–1000 IU;
- men from 18 to 60 years old - 500-700 IU. To improve sperm quality, it is recommended to increase the dosage to 1000 IU;
- adults over 60 - 800 IU.
How to drink vitamin D? The instructions for use say that prophylactic administration can be carried out for many years, alternating monthly courses of treatment with 4-week breaks.
If diseases of the skeletal system or other symptoms of vitamin D deficiency are present, the prophylactic dosage should be replaced with a therapeutic one. It is determined, as well as the regimen, only by a doctor. But the patient also needs to navigate the allowable portions of the vitamin.
The maximum safe dose of calciferol for adults is:
- pregnant and lactating mothers - 2000-4000 IU;
- adults over 18 years old - 2000-5000 IU.
Taking a vitamin in such dosages should not be longer than 4 weeks. After 2 months, the course of therapy can be continued. Renal osteodystrophy with developed hyperphosphatemia and calcium nephrourolithiasis can serve as a contraindication to the appointment of prophylactic and therapeutic portions.
Interestingly, in Western Europe, supplements containing 5000 IU per daily serving are the most popular. Such doses are taken by millions of people without any harm to health. From this we can conclude that an overdose in adults occurs when using calciferol from 10,000 IU and above daily for several weeks in a row.
Attention. The absorption of vitamin D largely depends on the presence of chronic diseases, age and physiological features adult person. In some, the substance quickly and completely turns into an active form, while in others it does not.
10 micrograms of vitamin D3 is how many units?
This question often arises among those who take drugs from different manufacturers. Moreover, Russian brands indicate the dosage of vitamin D, as a rule, in micrograms (mcg), while foreign ones prefer international units (IU).
Therefore, everyone will need information about the rules for converting mcg to units: 10 mcg of vitamin D3 is 400 IU.
Vitamin D deficiency: symptoms in adults
In people who live in southern latitudes or spend a long time in the sun, calciferol deficiency rarely occurs.
Attention. From November to March, the entire territory above 42 parallels of the northern latitude is at risk of developing diseases associated with a lack of vitamin D.
Elderly people who spend a lot of time indoors are more prone to deficiency of the substance. They are in force different reasons they rarely go outside, which means they do not receive enough sunlight and do not synthesize vitamin D3 in the required volumes.
Almost 60% of elderly patients with fractures in hospitals suffer from osteoporosis to some extent.
At risk are residents of northern latitudes, as well as pregnant and lactating mothers. In adults, avitaminosis is manifested by the following symptoms:
- increased fatigue;
- burning in the mouth and throat;
- decrease in working capacity;
- loss of appetite;
- development of osteomalacia:
- frequent fractures with difficult healing;
- insomnia;
- depression.
In men and women clinical picture avitaminosis proceeds in different ways. This is due to physiological differences between the sexes.
Signs of vitamin D deficiency in women
How does calciferol deficiency manifest itself in women? Beautiful ladies are more prone to mood swings and depression. They often panic, worry, cry, start tantrums. Lack of vitamin D significantly exacerbates these conditions, leading to a nervous breakdown.
The most striking symptoms of calciferol deficiency in the body of an adult woman are:
- mental disorders;
- Bad mood;
- loss of interest in life, work, family;
- lack of desire to do anything;
- blurred vision;
- blanching of the skin;
- poor condition of the dermis and hair;
- infertility.
Often there are nocturnal cramps in calf muscles, tooth decay, caries, slow healing of fractures.
Signs of calciferol deficiency in men
How does vitamin deficiency manifest itself in men. Many not yet old representatives of the stronger sex are faced with abdominal obesity, which is one of the symptoms of beriberi.
