Asmaa Lemnour wrote on Wednesday, January 22, 2020 04:15 AM – The risk of vitamin D deficiency and infection increases with winter. Vitamin D, which is created in our skin after sun exposure, is also found in oily fish, mushrooms, and fortified dairy products. To enjoy good health. But vitamin D is more important in winter than other seasons.
Humans need vitamin D to maintain their health and fight infection. The paradox is that most of us do not get enough vitamin D in the winter, although it is the season in which people most need vitamin D.
So how much vitamin D should you receive then? Should we take supplements? How do we get more vitamin D? Who needs more?
Biologist and immunologist Margarita Cantorna says she specializes in studying the functions of vitamin D in immune cells, and adds to The Conversation that vitamin D works in the immune system to improve the ability to fight infections and reduce infections.
Where do you get vitamin D?
Vitamin D is called “bright vitamin”, as it is created in the skin after sun exposure.
Moreover, the UV rays that cause sunburn are the same ones that create Vitamin D as well.
Sunscreens, skin pigmentation and tanning, skin-covered clothing, and low daylight in winter reduce the skin’s ability to make vitamin D.
It is worth noting that people with the greatest seasonal fluctuations in their vitamin D levels are light-skinned people who live in the northern regions of the United States and on high latitudes all over the world, where there is very little daylight in winter season.
But the people most at risk of low vitamin D levels are people with colored skin and people who live at higher latitudes.
Individuals with dark skin are more susceptible to vitamin D deficiency throughout the year than white people because dark skin prevents UV rays from producing vitamin D.
However, even in darker skinned individuals, vitamin D is at its lowest level in winter.
In addition to foods rich in vitamin D, adults should obtain an additional vitamin D in the winter from foods, supplements, or both, to get a minimum of 600 D units per day.
As for people who have dark skin or avoid sun exposure, they must take more vitamin D throughout the year and not only in the winter.
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The importance of vitamin D for bones and microbes in the body
Originally, doctors believed that vitamin D was important only for bone health. This is because vitamin D deficiency causes bone diseases such as rickets in children and osteoporosis in adults. However, in the 1980s, scientists discovered that immune cells have vitamin D receptors.
My research group’s research showed that vitamin D plays an important role in maintaining a healthy digestive system. High levels of vitamin D reduce the susceptibility to inflammatory bowel disease, Crohn’s disease, and gastrointestinal and lung infection in animals and humans.
One of the ways in which Vitamin D works is to keep the microbes in the intestine in good and healthy condition. Vitamin D increases the number and variety of microbes that live in the intestine, which collectively reduce inflammations throughout the body.
Low vitamin D levels are associated with the incidence of inflammatory bowel disease in humans. The researchers discovered that symptoms of the disease increased in the winter more than in other seasons.
Why is vitamin D in winter necessary?
In winter, people become more infected and spend less time outside their homes. Hence, the exact amount that healthy adults should have in Vitamin D is a matter of debate.
Some authorities recommend eating units ranging from 200 units per day to 2,000 units per day.
In the United States, institutes of medicine recommend eating 600 to 800 units per day for adults,
Whereas, the American Endocrine Association states that the optimal state of vitamin D may require consuming 1,500 to 2,000 units per day.
It is mentioned that the ability of people to produce vitamin D when leaving the house decreases in the winter, so consuming at least 600 units of vitamin D per day obtained from food or nutritional supplements would help to keep vitamin D when Its levels in the summer.
However, like many things, excessive intake of vitamin D can be harmful.
Poisoning with vitamin D does not result from exposure to too much sunlight or eating too much food rich in it. In addition, dermatologists and other health professionals do not advise exposure to sunlight without protection in order to increase the proportion of vitamin D, given the risk of skin cancer.
They recommend taking supplements as an alternative solution. But they warn that vitamin D poisoning can happen if the individual takes many supplements that contain it.
Experts who have determined national doses of vitamin D recommend to the United States that adults not take more than 4,000 units of vitamin D per day to avoid toxic side effects.
It should be noted that vitamin D helps you absorb calcium from your diet, but when vitamin D is too high, calcium levels in the blood rise and may lead to kidney disease.
These were the details of the news of the “bright vitamin” that enhances the body’s defenses. Why do you need to increase vitamin D in the winter? For this day, we hope that we have succeeded by giving you full details and information. To follow all our news, you can subscribe to the alerts system or to one of our different systems to provide you with all that is new.
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