The main argument of physicians in favor of moderate tanning is that more than 90% of vitamin D is formed in the body in the sun, while less than 10% comes from food. As a result, most residents of the Northern Hemisphere are deficient in this most beneficial compound.

However, an alternative has recently appeared - store shelves have been filled with milk, yoghurts, cookies, bread, breakfast cereals, the label of which says: "additionally enriched with vitamin D." Is it worth it to pay extra for these products? Are “sunshine” and food vitamins equivalent in their benefits?

There are reasons for doubt: under the influence of ultraviolet radiation, vitamin D3 is produced in the skin, it also comes from animal food, but another compound, D2, is present in plant products.

Studies have proven that both vitamins go to the liver, where they turn into calcitriol, that is, both are equally beneficial for health, says Valery Kuznetsov, Doctor of Medical Sciences, Professor of the Department of Human Ecology and Environmental Hygiene, First Moscow State Medical University. I. M. Sechenova. - However, there is one caveat: if foods with low or no calcium are enriched with vitamin D, then in this case the risk of developing osteoporosis increases, especially in people who consume little dairy products. Vitamin D helps the body absorb calcium. But, if there is nothing to absorb from food, it takes calcium from the bones (not from the intestines!), thereby reducing their density.

So milk fortified with vitamin D is still healthier than bread.

However, if there are no medical contraindications, in the summer it is easier and more natural to get your vitamin D norm by sunbathing. For this, 10-15 minutes of being in direct sunlight (with open arms and face) three times a week is enough. But keep in mind: sunscreens with a protection factor (SPF) of more than 15 completely block the production of vitamin D in the body. The third option - an additional intake of vitamin D in the form of medications is required, as a rule, for infants under one year old (daily), preschool children (courses), the elderly, with inflammatory bowel diseases (colitis, Crohn's disease, etc.), obesity.

For whom the solarium is prohibited

Closer to summer, tanning salons are activated. Their motto is: it's better to prepare your skin for the summer in the solarium so that you don't get sunburned on the beach.

To act more stupidly, experts are sure, is difficult. The World Health Organization (WHO) published a document that says: solariums are harmful and dangerous to use.

First of all, WHO draws attention to the problem of skin cancer, which makes up a third of all cancers, - says Oleg Grigoriev, Head of the Laboratory of Radiation Biology and Hygiene of Non-Ionizing Radiation, FMBTS named after A.I. A. I. Burnazyan FMBA of Russia. - Among the reasons that cause skin cancer, the use of solariums comes first. In its recommendations regarding this type of cosmetic procedure, WHO pays special attention to the prohibition of tanning beds for children under 18 years of age. Doctors are based on research by the International Agency for Research on Cancer, which has been collecting statistics since 1995 and found that there is a direct relationship between visiting a solarium and the occurrence of skin cancer. Already at the end of 2010, the Russian sanitary standards for the cosmetology industry were updated, which reflect these WHO standards. That is, young people under 18 in our country are not officially allowed to use solariums. But who is going to control it? According to the norms, owners of salons should not allow children in the solarium. The administrator is also obliged to warn each client about the danger of overexposure, etc. In fact, rarely will anyone ask what you are sick of, and it is unlikely that you will be forbidden to sunbathe for “extra” minutes.

Tanning beds were originally developed for medical purposes only and were always used under medical supervision to stimulate the production of vitamin D. After all, in a tanning bed you are not just exposed to ultraviolet rays. In the process of irradiation, dehydration of the skin occurs, metabolic processes in the cell are disturbed, the blood flow changes, and with it the reaction to drugs, cosmetics, etc. A change in the surface blood flow entails a change in the internal one.

Vitamins are a group of biologically active organic compounds vital for any living organism. One of the most important vitamins for humans is vitamin D, which exists in several forms. The two main forms of this vitamin are ergocalciferol (D2) and cholecalciferol (D3). The latter compound is synthesized in the human body under the action of sunlight, but can also be obtained from food. Ergocalciferol is only available from food sources.

Physicochemical characteristics

The chemical formula of vitamin D (ergocalciferol) is C 28 H 44 O, cholecalciferol is C 27 H 44 O. Vitamin D is a fat-soluble substance: in the body this compound turns into a hormone that takes an active part in the metabolism of calcium and phosphorus and regulates many others. processes of intracellular and tissue vital activity.

The substance was discovered in 1922: the American E. McCollum proved the relationship between a disease such as rickets and a lack of this vitamin in the body. It was the fourth vitamin discovered by science, therefore it was named the fourth letter of the Latin alphabet - D. A little later, the possibility of obtaining vitamin D from sunlight was proved. In the United States, the practice of ultraviolet irradiation of dairy products in order to increase their cholecalciferol content has become widespread.

Both forms of vitamin D are, in fact, provitamins. To activate its beneficial properties for humans, the compound must be transformed by the action of liver enzymes into a hormone called calcitriol. It is in this form that the vitamin is of the greatest value for the physiological processes occurring in the body.

The role of vitamin D in the body

The main function that vitamin D performs is the regulation of metabolic processes of phosphorus, magnesium and calcium in the blood. The state of the teeth and the skeletal system, the strength of the skeleton and its stability, and the strength indicators of the muscles depend on these processes.

In addition, vitamin D:

• Stimulates the absorption of calcium in the intestines and kidneys;
• Takes a direct part in the processes of growth and development of cells;
• Protects the human body from the development of malignant neoplasms, preventing pathological cell division of the skin, intestines, ovaries, prostate and mammary glands;
• Effective in the prevention of leukemia - a serious disease of the bone marrow (the disease is sometimes not quite correctly called "blood cancer");
• It plays an important role in the functioning of the immune system: the amount of the vitamin directly affects the functionality of that part of the bone marrow that is responsible for the production of monocytes - immune cells;
• Regulates the production of insulin in the pancreas;
• Provides stable operation of the nervous system, affecting the level of calcium: thus, there is a full transmission of nerve impulses to the muscles;
• Provides restoration of the protective membranes of the nerve, preventing the development of multiple sclerosis;
• Takes part in the processes of blood coagulation and regulation of vascular pressure;
• Stimulates the work of the thyroid gland.

Vitamin D affects the condition of human skin, muscle tissue, bones and prevents rickets caused by calcium deficiency, which cannot be fully absorbed in cholecalciferol deficiency. The compound is used by medicine in the treatment of cancer, is part of drugs that increase the life expectancy of AIDS patients.

Units of measurement and daily dosages

The amount of vitamin is usually calculated in international units (IU). 1 IU is equal to 0.025 micrograms of cholecalciferol or ergocalciferol. Vitamin D can be obtained from any source, whether it is sunlight that affects the production of the vitamin in the body, foods or vitamin preparations. Depending on age, a person's need for vitamin D is as follows:

• Children under 13 years old - 200-400 IU;
• Adolescents and adults under 50 - 200-250 IU;
• People from 50 to 70 years old - 400 IU;
• Seniors over 70 - 600 IU.

deficit

If a person is regularly exposed to ultraviolet radiation, vitamin D 3 deficiency does not occur. Lack of D 2 can occur with insufficient and malnutrition. Hypovitaminosis of vitamin D most often occurs in older people who spend most of their time at home and rarely go out in the sun. Vitamin D in such people ceases to be produced.

25% of elderly patients who are constantly in hospitals suffer from vitamin deficiencies - they develop osteoporosis and other bone pathologies. Pregnant women, nursing mothers, residents of the Far North also fall into the risk group.

Despite exposure to the sun, in some cases, vitamin D can be produced in limited amounts in the body - this may be due to factors such as:

• Light wavelength (more effective is the medium wave spectrum, which can be obtained in the morning and evening, at sunset);
• Skin pigmentation (the darker the skin, the less vitamin is produced);
• Age (fading skin gradually loses its ability to synthesize cholecalciferol);
• Atmospheric pollution (dust and industrial emissions trap some of the rays of the ultraviolet spectrum: these explain the prevalence of rickets among African children living in large cities).

In adults, vitamin D deficiency is manifested (in addition to bone dysfunctions) by increased fatigue, depressed mood, a tendency to fracture with a small load on the skeleton, difficult regeneration of bone tissues due to their demineralization, weight loss and visual impairment.

In childhood, a lack of cholecalciferol causes rickets - underdevelopment of the skeletal system.

The symptoms of this disease are as follows:

• Slowing down the process of teething and closing the fontanel;
• Softening of the flat bones of the skull, flattening of the occiput, the formation of layers in the area of ​​the parietal and frontal tubercles (the so-called "head of Socrates");
• Deformation of the facial bones;
• Curvature of the lower extremities and pelvis ("flat pelvis");
• Transformation of the chest;
• Sleep disturbance, increased sweating, tearfulness, irritability.

A measure to prevent rickets is the medication intake of vitamins (at a dosage of 1500 IU per day) during pregnancy. You can also take natural or pharmacy fish oil in the amount of 1.5-2 tbsp. spoons daily.

oversupply

In the normal state, vitamin D does not create an excess in the body and is synthesized in it, depending on current needs. occurs when using inadequate dosages or prolonged treatment with drugs with this vitamin.

Sharp D-hypervitaminosis (overdose) causes symptoms such as:

• Weakness, nausea, vomiting, intestinal disorders (constipation and diarrhea);
• Loss of appetite;
• Head, joint and muscle pain;
• Fever, hypertension, convulsions;
• Asphyxia (suffocation);
• Slow heart rate.

Long-term use of medications containing vitamin D in excess can lead to bone resorption and osteoporosis. Calcification of blood vessels and valves of the heart may develop. Excess calcium can also be deposited in the lungs and intestines, leading to dysfunction of these organs and the development of polyuria (production of excess urine) and arthralgia (joint damage).

Vitamin D is found in many, but the "champions" in its content are:

• Fish oil is the best dietary source of the vitamin (1 tablespoon contains 300% of the recommended daily intake);
• Salmon: the fats contained in this fish are rich not only in vitamin D, but also in other essential trace elements (vitamin D is also found in tuna, sardine and mackerel);
• Milk (cheese and other dairy products) - one glass contains 25% of the daily value;
• cereals;
• Forest mushrooms;
• Eggs - vitamin D is found in egg yolk;
• Orange juice;
• Beef liver;

Vitamin D is relatively resistant to heat treatment.

You can get the required dose of cholecalciferol with regular visits to the solarium. Glass, cloth, and sunscreen do not allow the amount of UV radiation needed to synthesize vitamin D to pass through. In winter, residents of northern latitudes may experience a constant vitamin deficiency, so you should replenish the necessary reserves by obtaining the compound from food.

Interaction

The following factors can adversely affect the level and synthesis of vitamin D in the body:

• Taking drugs that reduce the amount of cholesterol (these drugs disrupt the absorption of fats);
• taking corticosteroids;
• The use of barbiturates;
• Taking certain drugs for tuberculosis;
• The use of laxatives.

Dosage forms

Preparations containing cholecalciferol and ergocalciferol are available in the form of tablets, capsules with a soluble shell, oily solutions and drops for oral administration. D 3 is also part of many vitamin complexes for general strengthening of the body.

The required dosage of drugs is prescribed by the attending physician.

Particular attention to the presence of the required amount of vitamin D in the body should be paid to residents of northern latitudes, children and the elderly. Additional vitamin intake should be carried out under medical supervision. Use of D 2 and D 3 in the dosage form should be used with caution in people with kidney disease and problems of the cardiovascular system.

Vitamin D, also called calciferol, is essential for people of all ages. The substance must be regularly ingested in order for the skeleton to remain strong. Calciferol is extremely important for older people prone to pathologies of the musculoskeletal system. The vitamin is synthesized in the skin under the influence of solar radiation, and also comes into the body with food. Therefore, it is important for both adults and children to eat well, often walk under the sun. If hypovitaminosis has developed, then it is recommended to take vitamin D tablets.

The benefits of calciferol for the human body

Vitamin D performs several important functions in the human body:

• participates in the metabolism of calcium and phosphorus;
• moves minerals through the bloodstream into bone tissue;
• helps to strengthen the immune system;
• regulates the absorption of mineral elements in the intestine;
• involved in the production of certain hormones.

There are several types of calciferol:

• D 2 - ergocalciferol;
• D 3 - cholecalciferol;
• D 5 - sitocalciferol;
• D 6 - stigmacalciferol.

Each of the above types of calciferol performs its function in the human body. Vitamins D 2 and D 3 are especially important for humans. Other types of calciferol do not have a significant effect on the functioning of organs and systems.

Cholecalciferol is necessary for the complete absorption of calcium and phosphorus in the intestinal tract. Ergocalciferol optimizes the concentration of minerals in bone tissues. Vitamins D 2 and D 3 work in combination, so both of them must be ingested in the body in the optimal amount.

The effect of vitamin D on the female and male body

Vitamin D deficiency is the main enemy of female beauty. Calciferol maintains a healthy bone structure, normalizes the functioning of the heart muscle and nerve fibers, regulates metabolism and blood coagulation processes. With a lack of a substance in women, nails break, hair falls out profusely, gums bleed and teeth collapse, limbs hurt, and fractures are often noted. Also, the vitamin is responsible for the absorption of phosphorus. With a deficiency of calciferol in women, due to a decrease in phosphorus in the body, skin rashes appear, health worsens, aching bones are felt, and metabolism is disturbed.

Men with vitamin D deficiency experience the same health problems as women. In addition, calciferol is important for maintaining normal hormonal levels in the male body. With a lack of a substance in men, the concentration of testosterone in the blood decreases, which increases the effect on the body of female sex hormones.

Daily intake of calciferol

The amount of vitamin consumed per day is determined by the age and physical condition of the person.

1. For adults, the norm is 400 IU per day.
2. For children and adolescents - from 400 to 600 IU.
3. For the elderly - from 600 to 800 IU.
4. For pregnant women - about 800 IU.

The best way to get vitamin D is to stand in direct sunlight. People who rarely go outside or live in the northern regions have a significantly increased risk of developing hypovitaminosis D. The following categories of people need calciferol the most:

• inhabitants of high latitudes;
• residents of industrial areas where the air is heavily polluted with harmful substances;
• workers forced to work the night shift;
• vegetarians, adherents of strict diets;
• old men;
• dark-skinned people whose skin poorly receives solar radiation;
• people with reduced immunity or serious illnesses.

Indications for the use of vitamin D

Vitamin D 3 is prescribed to prevent and treat the following pathologies:

• rickets in children - a disease accompanied by thinning of bone tissue and deformation of the skeleton due to a violation of calcium metabolism in the body;
• osteoporosis;
• deterioration in the functioning of the immune system, accompanied by a violation of the respiratory system and chronic fatigue;
• oncology, if there is a predisposition to the development of malignant tumors;
• eczema, psoriasis and other skin diseases;
• hypocalcemia;
• renal tubular acidosis.

Also, vitamin D is often prescribed as a restorative agent after long-term use of corticosteroid and anticonvulsant medications.

People living in the northern regions should definitely take calciferol preparations periodically to prevent hypovitaminosis and other serious pathologies. For prophylactic purposes, the vitamin is prescribed at least once every three years.

Foods rich in calciferol

Solar radiation is the main, but not the only source of vitamin D. In the winter months, when there is a lack of sun, it is recommended to consume foods containing a significant amount of calciferol. The list of these products includes:

• fish fat;
• sea ​​fish;
• cheeses;
• butter;
• yolk;
• milk.

List of the best vitamin D tablets

Pharmacies sell a huge amount of drugs based on vitamin D, both cheap and expensive. The price is determined by the form of release of the drug, efficiency, cost, active substance. Thus, drugs based on vitamin D 3 are more expensive than drugs containing vitamin D 2.

1. .The best drug prescribed for frail and premature babies. For infants, the vitamin is given in drip form. One drop contains 600 IU of calciferol. To give medicine to a child, a drop must be dissolved in a small amount of water. Aquadetrim is also prescribed for children and adolescents to prevent rickets.
2. Alpha D 3 -Teva. The drug is sold in capsules containing a solution of calciferol in oil. Intended for adults and children over 6 years of age. The medicine is taken daily, after eating, you need to swallow 1-2 capsules, drink plenty of water. According to the instructions for use, the capsule should be swallowed without chewing.
3. Calcium-D 3 Nycomed. Chewable fruit tablets containing the optimal amount of cholecalciferol and calcium. The drug is intended for adults and children over 6 years of age. The recommended dosage is one tablet per day. The tablet is dissolved or chewed after a meal.
4. Vitrum Calcium + Vitamin D 3. A complex preparation, sold in tablet form, intended primarily for the prevention of osteoporosis. The optimal dosage is one tablet 2 times a day. The medication is taken before or during meals. It is better not to chew the tablet, but to swallow it whole.
5. Tevabon. The drug is sold in tablet and capsule form. It is prescribed for the treatment of osteoporosis. The active ingredient is alfacalcidol. It is a synthetic analogue of vitamin D.
6. . A complex preparation based on calcium and cholecalciferol. Recommended for women, as it eliminates brittle nails. It also improves the absorption of minerals in the body, prevents the development of osteoporosis, and normalizes blood clotting. Take 1-2 tablets per day, preferably chewed.
7. .Drug in tablets, designed specifically for the elimination of osteoporosis and rapid regeneration of the skeleton after fractures. The components of the drug are cholecalciferol, calcium, copper, zinc, boron.
8. Calcemin. Dietary supplement containing calcium, cholecalciferol, zinc, manganese, copper. You need to take 1 tablet per day.
9. Natekal D 3 . Chewable tablets based on calcium and vitamin D 3 . The drug provides the body with an optimal amount of the mineral, helps to normalize the hormonal background. Daily dose - 1 - 2 tablets. Reception is carried out after a meal.
10. Etalfa. Under this name, a high-quality Danish drug is sold. Available in drip and capsule form. Vitamin capsules are dissolved in sesame oil. The drug is intended for the treatment of rickets and osteoporosis.
11. Van Alpha. The drug in tablet form, based on alfacalcidol, an artificial analogue of vitamin D. It is prescribed for the treatment of rickets, strengthening the immune system, and normalizing the functioning of the thyroid gland.

Overdose and side effects

If a person is insensitive to the substance, takes the drug in accordance with the instructions, then side effects are usually not observed. In rare cases, there are:

• nausea;
• headache;
• diarrhea;
• deterioration in kidney function.

In case of sensitivity to a substance or overdose, the following symptoms are observed:

• sudden weight loss;
• nausea, vomiting;
• constipation;
• dehydration;
• calcification;
• increase in blood pressure.

Contraindications to the use of vitamin D

Like all other vitamins, calciferol should not be taken in excess. It is forbidden to use vitamin D preparations for people who are sensitive to the active ingredient, suffering from renal osteodystrophy and urolithiasis. Extreme caution should be taken by people with tuberculosis, cardiac pathologies, impaired functioning of the kidneys and liver, stomach or duodenal ulcers. Women who are pregnant or breastfeeding should consult a healthcare professional before taking a vitamin D supplement.

Does my child need vitamin D for good sleep?
Authors: Domres Natalia

All parents know that children of the first years of life should receive enough vitamin D, as it affects the exchange of calcium and phosphorus, which is necessary for the growth of bones and teeth, as well as the excitability of the nervous system, including sleep. At the same time, everyone knows that this vitamin differs from its counterparts in that it is synthesized upon contact with sunlight. That is, you need to walk outside in the open air (not even necessarily in the sun), and then vitamin D seems to be enough. I have repeatedly heard this expression: "It is necessary that the hands and face be in the sun for 10-15 minutes and this will be the daily dose of vitamin D." It seems that all this is very logical - walk on the street, and there will be no problems. But on the other hand, the World Health Organization (WHO) and the American Academy of Pediatrics (AAP) recommend giving children the first years of life vitamin D drops daily as a preventive measure. Do these serious organizations not know that you need to walk enough to get vitamin D?

The question tormented me for a very long time, since I could not understand whether folk wisdom is really better than the recommendations of the world scientific communities? As a neurologist, I specialize in a disease called multiple sclerosis. The risk factor for this disease is precisely the lack of vitamin D. At one of the European congresses on multiple sclerosis (ECTRIMS), I listened to a whole course of lectures on childhood multiple sclerosis, and I still remember the phrase that the first speaker, a well-known specialist in this field, said Question: “When was the last time you gave your child vitamin D? And when did you receive it yourself? Then I was struck by this topic, but over time everything was forgotten, since I wanted to become an adult neurologist, but I didn’t have my own children yet. But today this topic is more relevant for me than ever. A lack of vitamin D leads not only to rickets, its deficiency increases the risk of developing diabetes, bronchial asthma and many other autoimmune diseases, depression, and cardiovascular diseases. Let's clarify together whether walking is enough to get enough vitamin D, or is it still necessary to give drops, as experts recommend?

Let's start with a little theory. What is vitamin D? This includes a whole group of fat-soluble vitamins, but is best known to us. A distinctive feature of this vitamin is that it is synthesized when the sun's rays come into contact with the substance 7-dehydrocholesterol (7-DHC), which is found in the surface layers of the skin. Here everything seems logical and understandable. Walk in the sun - the rays will come into contact with the skin of exposed areas, and vitamin D will be produced. Usually, these facts are the reason why doctors recommend just walking in the sun, and not drinking the "chemical" vitamin D. But not everything is simple, as it turns out. This does not explain why the world organizations still recommend taking vitamins, and not just walking. And only beyond the Arctic Circle it is advisable to take a vitamin in drops, in other corners of the planet, festivities are enough. Is it so?

Let's understand in more detail. What rays are responsible for the production of vitamin D? All ultraviolet rays can be divided into several types - these are UVA, UVB, UVC. UVC rays are almost completely reflected by the layers of the atmosphere and do not reach the earth's surface. But UVA rays reach almost completely, and at any time of the year, anywhere in the world, except for the Arctic. “Well, now everything becomes clear!” - you say. If UVA rays reach us, then vitamin D is also produced. But that's not all. Fortunately or unfortunately, vitamin D is produced under the influence of UVB rays, which are partially reflected on the way to Earth. It is these rays that are very tricky in that they are available only when the sun is at an angle of 35 degrees or more. That is, only at the time of maximum solar activity, from 12:00 to 16:00 (according to some sources, from 10:00). But that's not all. If you are at a latitude that is greater than 35 degrees, you may only receive UVB exposure at certain times of the year. But that's not all. In order for UVB rays to reach the surface, the air must be clean. That is, in large cities, even at the optimal time of year and time of day, most of the rays are scattered due to smog or exhaust gases. The surface of the earth on which the rays fall also plays a role. For example, snow reflects up to 85% of ultraviolet radiation, sand and asphalt up to 12%, and water and grass up to 5%. In cloudy weather, some of the rays are scattered. Vitamin D is produced only when the sun's rays come into contact with exposed skin.

Vitamin D is produced under the influence of UVB rays, which are partially reflected on the way to the Earth.
Now you understand why the phrase does not work for everyone: "Expose your hands and face in the sun for 10 minutes - and you will receive a daily dose of vitamin D." If you live in a big city, far from the equator and don't walk from noon to 4 pm, then you get 0 Vitamin D units.

For example, I live in Kiev. If I now (at the beginning of February, when I wrote this article) walked for 4 hours, from 12 to 16 hours, wearing only shorts and a T-shirt, that is, the maximum amount of skin was open for irradiation, I would definitely I also received 0 Units of vitamin D, since Kiev is 50 degrees north latitude. And the opportunity to receive vitamin D from Kiev will appear only from March to October. But even at this time, the possibilities for obtaining it will be quite limited.

There is a simple rule for determining the activity of the sun. If your shadow is longer than you are, then the sun is too low to get vitamin D.
Skin type also affects the synthesis of vitamin D. The lighter the skin, the more vitamin D will be produced. There are 6 skin types, from the lightest (1st) to negroid (6th). With age, as the skin ages, the ability to obtain vitamin D decreases. That is, babies are more likely to get vitamin D.

For example, if you live in Miami (25 degrees north latitude), if you have type 3 skin, you will need 6 minutes of walking in the sun at noon in the summer, and 15 minutes in the winter. It is these numbers that are usually given to ridicule those who take vitamin D drops. Before you get scared by this phrase next time, ask: “Do you live in Miami? In Cairo? In Mumbai?

If you live in Boston (42 degrees north latitude), then with type 3 skin, you will need about an hour of walking in the summer at the peak of solar activity. Since Boston is too far from the equator, it is impossible to get a sufficient dose of vitamin D in winter. Cities such as Madrid, Tbilisi, Almaty can also be included here.

For Kiev, which is even further north (50 degrees), it takes even more time, and it is also impossible to get vitamin D from October to March.

Now you see that the possibilities for obtaining vitamin D are quite limited. But there is another very important point that everyone who wants to get as much vitamin D as possible while walking on the street should remember. All of the same factors that are needed to get vitamin D are risk factors for skin cancer. It is ultraviolet rays of type B that are the main etiological factor in non-melanocytic type of skin cancer.

Let's revisit these factors:

Skin type (the lighter the skin, the more dangerous prolonged exposure to the sun)

Age (the younger, the more sensitive the skin)

Latitude less than 35 degrees

Season

Time of day (peak solar activity from 10:00 to 16:00)

Cloudiness

Air pollution

The type of surface on which the rays hit.

This is the key reason that world organizations recommend vitamin D supplements for children. After all, walking on the street in the summer from 12 to 4 you can get not only vitamin D, but also a lot of problems.

And what about sunscreens?

Yes, indeed, if you use a sunscreen with a high degree of protection (SPF 30+ and above), then the skin becomes protected. But on the other hand, the cream blocks skin receptors that are responsible for the production of vitamin D. Although, according to some reports, sunscreens do not provide 100% protection against skin cancer.

How Much Vitamin D Do Babies Need?

For children up to a year, a dose of 400-500 IU (international units) is set daily. It must be remembered that vitamin D tends to accumulate.

It is believed that breastfed babies get enough vitamin D from their mother's milk. But this is only possible if the mother receives a very large dose of vitamin D (5-6 thousand IU), which can be dangerous to health. The content of vitamin D in breast milk is on average 0.1 mcg per 1 liter. Since 10 micrograms = 400 IU, then 0.1 micrograms = 4 IU. It turns out that a child who sucks 1 liter of breast milk (which corresponds to the age somewhere after 4-5 months approximately and then not always), he will receive about 4 IU of vitamin D per day (this is approximately 1/100 of the norm).

On the other hand, if the baby is bottle-fed, he may not need additional vitamin D intake, since most modern formulas already contain enough vitamin D (you can verify this by multiplying the amount of vitamin D in 100 ml of formula by the number of ml of formula that the baby consumes throughout the day).

Babies after a year and adults up to 70 years old need 500-600 IU.

It should also be remembered that an overdose of vitamin D is dangerous, since it is a fat-soluble vitamin and is excreted from the body for a long time. In the case of vitamin D, the “in reserve” option can be not only not useful, but also dangerous. A higher dose of vitamin D can only be prescribed with a laboratory-confirmed diagnosis of rickets.

Dear Parents! It is very important for babies to get enough vitamin D in the first years of life. If you live farther from the equator than 35 degrees latitude, then the opportunities for getting vitamin D are very limited, but even if you can walk at a time when solar activity is at its peak, it can be dangerous for your health and the health of your children. In most cases, vitamin D supplementation is appropriate, unless your baby is formula-fed.

Take care of yourself and your children, and be healthy!

A source

Natalia Domres,
neurologist, pediatric sleep consultant,
and author of the "Baby's Dream" project

Vitamin D has been among the vital substances discovered and studied by science for about a hundred years. Everyone has probably heard about the benefits of the solar vitamin, but what exactly is it useful for? This article will tell you about what vitamin D is like, where it is contained, what is dangerous about its deficiency and excess.

Often, all D vitamins are collectively referred to as calciferol, despite the fact that this is the name of a specific vitamin - D3. In medical practice, vitamin D is understood to mean the D2 and D3 forms; they are considered the most active and therefore the most effective in providing the necessary action. The functions of all these vitamins are similar, so we can say that they differ mainly in activity and method of obtaining. In published articles, they are most often not separated, even doctors, when talking about vitamin D, mean all of its forms. If we are talking about a specific vitamin, it is mentioned separately.

According to modern science, vitamin D comes in six forms:

• D1- a form that has in its composition two steroid derivatives, ergocalciferol and lumisterol. It was first found over a hundred years ago in cod liver. In its pure form, the vitamin is not found and can only be obtained through chemical synthesis. D1 contributes to the normal growth of bone tissue, controls the level of macronutrients in the body. With sufficient intake, it can be stored in muscle and fat tissues and consumed as needed.
• D2, or ergocalciferol, is formed by exposing ergosterol to ultraviolet rays. In nature, it is synthesized by fungi. D2 can be called both a vitamin and a hormone at the same time - it regulates the level of calcium and phosphorus and at the same time affects the functioning of internal organs using its own receptors. If the body needs calcium or phosphorus, it begins to actively synthesize this vitamin or consume its reserves.
• D3, or, in other words, cholecalciferol is the most important vitamin of its group. It is involved in a huge number of processes at the organismal level, affects most systems - nervous, circulatory, immune.
• D4- dihydroergocalciferol - is responsible, like other vitamins of group D, for maintaining metabolism and controlling macronutrients. But, unlike the others, it has a special function - it is responsible for the production of a special hormone by the thyroid gland, which removes calcium from the body's bone reserves into the blood.
• D5, or sitocalciferol, in its structure and properties is very similar to vitamin D3, but much less toxic. Thanks to this, the vitamin is successfully used in medicine - for example, in anti-inflammatory therapy and in the treatment of diabetes.
• D6, otherwise stigmacalciferol, is considered a vitamin with low activity. Responsible for the prevention of osteoporosis and rickets, ensures the normal development of the skeletal system.

Indications for use

Vitamins of group D are prescribed for therapeutic and prophylactic purposes. In the first case, the vitamin is taken in combination with the main therapy, most often for diseases with pathologies of the skeletal system and a lack of calcium in the blood. The difference between therapeutic and prophylactic methods is only in the dosage: in the treatment, the drugs are taken in a daily amount of 100-250 mcg, in the prevention - 10-15 mcg.

• Treatment and prevention of rickets
• Fractures and their poor healing
• Osteoporosis
• Hypothyroidism
• Liver disease
• Increased bone fragility
• Chronic gastritis, pancreatitis
• Low levels of vitamin D in the body
• Dental disorders
• Tuberculosis
• Diathesis

Contraindications

Despite all the benefits of vitamin D, there are a number of diseases in which its use is contraindicated:

• Hypercalcemia (excess calcium in the blood)
• Ulcers of the stomach and duodenum
• Active form of pulmonary tuberculosis
• Vitamin D hypervitaminosis
• Acute renal failure
• Heart defects
• Ischemic disease
• Chronic kidney disease

Vitamin D should be taken with caution if:

• atherosclerosis
• Heart and kidney failure
• During pregnancy and lactation

Dosage

Even for a healthy person, the dosage of vitamin D is not the same. It all depends on age, weight, and other factors. Normally, the dosage of a vitamin is considered to be approximately as follows:

• For infants up to 1 year old - 7-10 micrograms (280-400 IU)
• For children from 1 to 5 years old - 10-12 mcg (400-480 IU)
• For children from 5 to 13 years old - 2-3 mcg (80-120 IU)
• For men and women over 13 years old - 2-5 mcg (80-200 IU)
• For older people after 60 - 12-15 mcg (480-600 IU)
• For lactating women - 10 mcg (400 IU)

To indicate the dosage of vitamin D, micrograms (mcg) and international units (IU) are used. These units of measurement are interchangeable. One international unit is equal to 0.025 mcg, and one microgram is equal to 40 IU.

The dosages indicated in the list are optimal in order to safely replenish the reserves of the vitamin. The maximum allowable daily dose for an adult is considered to be 15 mcg. Its excess can provoke hypervitaminosis and, as a result, the manifestation of unpleasant symptoms.

What is contained?

Vitamin D is often referred to as the sunshine vitamin, and for good reason. Almost all of its forms, except for D2, are synthesized in the epidermis of the skin under the action of ultraviolet radiation. Provitamin D3 is converted to cholecalciferol (directly D3) due to thermal isomerization, after which it enters the bloodstream and is transported by it to the liver.

In summer, the vitamin is enough for the body to function normally, but in winter its production is significantly reduced. A large amount of clothing and a short daylight hours do not allow it to be synthesized in normal quantities.

In addition to synthesis in the human body, vitamin D is found in food, and for the most part in animal products. So, there is a lot of it in any meat, fish, meat and fish liver, eggs. The high content of the vitamin was also noted in fermented milk products.

There is practically no vitamin D in plant foods. It is found in small amounts in corn oil, potatoes, and parsley.

Scarcity and surplus

deficit Vitamin D is noted in every tenth inhabitant of our planet. A person suffering from hypovitaminosis gets tired quickly, he develops weakness, muscle pain, problems with teeth, vision. If you do not pay attention to these symptoms in time, the patient may face more serious diseases - rickets, osteoporosis, arthritis, bone deformities.

Rickets mostly small children are affected. With a lack of vitamin D, they may experience hair loss, sweating, problems with teething. In severe cases, the bones of the chest can be deformed and softened, a hump appears. Therefore, it is important for pregnant women to ensure that the level of the vitamin remains normal, and infants are allowed to give it from the first months of life.

Osteoporosis - Another disease associated with hypovitaminosis. It is most common among middle-aged and older people and leads to the fact that any, even a slight bruise, leads to cracks or fractures of the bones. To date, it cannot be completely cured, only additional vitamin D and pain medications can be taken.

Often depression and migraine are included in this list of diseases, explaining their development by beriberi.

Overdose Although less common, it still exists. Vitamin D tends to accumulate in the body, and an excess of it can cause convulsions, heart and breathing disorders, weakness, nausea, and high blood pressure. Sometimes atherosclerotic plaques are formed on the walls of blood vessels associated with excess calcium.

Hypervitaminosis can occur only in the case of taking large doses of drugs containing vitamin D. Long exposure to the sun does not threaten an overabundance - sunburn protects human skin from this.

Treatment consists of discontinuation of the vitamin and a plant-based diet. Sun exposure should also be avoided. In some cases, it is required to take drugs that remove calcium from the body, or even hospital observation.

Vitamin D deficiency or excess can be detected with a blood test. For greater reliability, it is recommended to stop taking vitamin complexes and preparations that may contain it for several days before donating blood.

Side effect

There are many side effects of vitamin D. They can appear in two situations - in case of misuse or due to individual intolerance. Among these effects are low blood pressure, weakness, irritability, nausea. If you systematically exceed the daily norm of the vitamin, calcifications can form in the organs.

Preparations containing vitamin D

Aquadetrim

The most famous and safe drug that is suitable not only for adults, but also for young children. One drop contains about 600 IU of the vitamin, which is an approximate daily allowance. The drug is prescribed for the prevention of rickets, it can be taken regardless of the time of eating. It is recommended to dilute in a spoonful of water.

Alpha D3-Teva

The drug is available in the form of capsules with an oily solution. Approved for use by children over 6 years of age and adults - young children cannot swallow the capsule whole. Contains a synthetic analogue of vitamin D, is prescribed for patients with endocrine system disorders. It is necessary to take one or two capsules after meals with clean water.

Vitamin D3

It is an oily solution and is taken similarly to Akvadetrim. It can be used in the form of injections, the injection is given intramuscularly in the thigh or buttocks.

Calcium D3-Nycomed Forte

Available in the form of tablets with a citrus or mint flavor. One tablet contains the daily value of vitamin D3 and calcium. Taken after or with meals, intended for children over six years of age and adults.

Vigantol

The drug is produced in the form of an oil solution. Suitable for children from birth and adults, prescribed for the prevention of rickets, the treatment of osteoporosis.