“Vitamin D deficiency is a silent epidemic of the 21st century”.
Stanislav Korshunov, nutritionist
D is a fat-soluble vitamin that is synthesized in human skin under the influence of UV-B rays of sunlight: they penetrate only into the upper layer of the skin – the epidermis. Among the disadvantages – they are the main cause of sunburn and can increase the risk of developing skin cancer.
SPF protects against harmful rays, but studies have shown that they can block vitamin D synthesis in the skin by up to 90–95%. In addition, due to the geographic location of Russia, it is not easy to “squeeze” this substance out of the sun.
Thus, one can observe a “quest” for vitamin D, the passage of which is impeded by many conditions. A deficiency of this vitamin creates health risks at any stage of life: diseases of bones, teeth, allergies, brain disorders, the development of intrauterine infections, impaired fetal growth, decreased immunity – these are only part of the problems associated with a lack of vitamin D.
There are not so many foodstuffs where the vitamin “path” can begin. Herring and other fatty fish, butter, milk (including enriched), fish oil, sour cream, egg yolk, hard cheeses, beef liver… It is very difficult to get the right dose of vitamin through the diet. So the research that most people are deficient in vitamin D doesn’t seem mythical.
Taking bioactive supplements is a convenient way to help solve this problem.
We anticipate exciting questions about taking vitamin D and answer them together with specialist Stanislav Korshunov, a nutritionist, a member of the Nutritionists of Russia association.
What are the optimal daily dosages of vitamin D?
Its optimal concentration in blood serum is 30–60 ng / ml;
If we talk about doses for prevention:
– people from 18 to 50 years old – 600–800 IU of vitamin per day;
– people from 50 years old – 800–1000 IU per day;
– Pregnant and lactating women – at least 800–1200 IU per day;
(* According to the Clinical Recommendations of the Russian Association of Endocrinologists for the Diagnosis, Treatment and Prevention of Vitamin D Deficiency in Adults).
Can I take this dietary supplement without consulting a doctor?
No. You need to take a blood test for 25 (OH) D by mass spectrometry – it is the most accurate. It is better to take a control analysis every 3–6 months.
The dosage of vitamin D-3 (one of the forms of group D vitamins) is selected by the doctor based on the results of the analysis of 25 (OH) D in the blood serum.
If a person has a deficiency (<20 ng / ml) or deficiency (21-29 ng / ml) of vitamin D-3, therapeutic doses are prescribed; prophylactic (> 30 ng / ml) can also be prescribed.
Which is better: to take a vitamin in combination with others or separately?
It is used as a separate dietary supplement in the morning during breakfast. Vitamin D-3 as a part of a complex dietary supplement has very low dosages, which are not suitable even for prophylactic purposes.
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Figuratively speaking, bioactive food supplements can become a safe “sun” that does not harm if you approach this issue wisely, with a doctor and with our SuperFood publication.
The material was prepared by Alexandra Goryunova