Vitamin D: what they say about the deficiency of an important element and its relationship with …

Health Tips

Celebrity’s Favorite Vitamin

Celebrities often set trends in terms of the use of vitamins and dietary supplements. Jennifer Aniston, Gwyneth Paltrow, Victoria Beckham, Miranda Kerr and others have repeatedly confessed their love for vitamin D, so to speak. You can get this vitamin from a number of foods (for example, salmon), but it is unlikely that you will eat 600 grams of this fatty and rather expensive fish daily. The various forms that vitamin D comes in are much more convenient. It is only important to determine whether you have this very lack of a vitamin (uncontrolled intake of any trace elements to the detriment!), And only after that be puzzled by its intake.

TV presenter and doctor Elena Malysheva has repeatedly spoken in her programs about the importance of vitamin D (including in connection with the coronavirus pandemic). According to her, “in the blood test, the concentration of vitamin D should be as follows – 30-75 ng / ml. If your vitamin D level is at or below the lower limit of normal, you must take it at the medicinal dose. The doctor will prescribe this dose. Vitamin deficiency can turn into quite serious problems without COVID-19. For example, its acute deficiency contributes to the formation of insulin insensitivity (insulin resistance), in addition, people with a lack of vitamin D are at risk of acquiring chronic non-communicable diseases.

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Vitamin D deficiency – fact or myth? Signs of deficiency

In the clinics of our country, children are prescribed vitamin D from birth. Is everyone deficient? The fact is that for the production of vitamin D, the sun’s rays must enter the exposed skin. But at those latitudes where Russia is located, the UV rays of the B spectrum are not enough. From November to March, we basically have no way to get vitamin D from the sun. Air pollution, cloudiness, the use of sunscreen, dark skin and closed clothing can also contribute to the deficiency. In addition, even in summer we spend most of our time in apartments, offices, transport. That is why almost all the inhabitants of our country are at risk of vitamin D deficiency.

Deficiency signs:

  • lethargy, apathy, depression;

  • frequent colds;

  • allergic reactions;

  • increased fatigue;

  • Bad mood;

  • insomnia;

  • chronic pain in muscles, ligaments, joints;

  • dry brittle hair and cracked nails;

– scoliosis and other skeletal deformities;

– sweating of the feet and hands;

  • crunch in the joints;

  • fracture tendency.

COVID-19 and vitamin D

There is a lot of talk about the fact that vitamin D contributes to the prevention of coronavirus. I can say one thing for sure: strengthen the immune system, and then it will withstand any disease.

Doctors have noticed that people with high levels of vitamin D, if they fell ill with coronavirus, then suffered it more easily. This is due to the fact that the vitamin enhances the body’s resistance to colds and helps fight any viruses and bacteria.

Sources of Vitamin D

Of course, the sun is not its only source. Vitamin D can also be obtained from food. An important point: vitamin D is fat-soluble, which means that it must enter the body along with fats. But if the functions of the liver and gallbladder are impaired, this can make it difficult for the absorption of fats and the vitamin itself. You should know if you have any pathologies in the work of the mentioned organs.

Foods high in vitamin D:

  • raw yolk or soft-boiled eggs;

  • Cod liver;

  • red and black caviar;


  • fatty dairy products;

  • fatty fish of the salmon family;

  • mushrooms;

  • beef liver;

  • cheese.

But all these pathways are auxiliary: they can NOT fully compensate for vitamin D deficiency. To do this, you will have to walk in the sun for 10-20 minutes every day, eat 0.5 kg of tuna, 1-2 kg of butter, 1-4 kg of beef liver and drink 5-6 liters of milk. Agree, the task is impossible!

Therefore, to compensate for the lack of vitamin D, we need an additional source – vitamin D in capsules, drops or tablets.

How to take vitamin D

The level of vitamin D in the body will show a blood test – 25 (OH) D. By the way, the vitamin norm is the same for all people, regardless of age and gender. In Russia, indicators are considered to be the norm – 30-100 ng / ml, but we strive for the upper limit of the norm – 90-100 ng / ml. Insufficient level of vitamin D – 20-30 ng / ml. Vitamin D deficiency – below 20 ng / ml.

The daily dose of vitamin D and the schedule for taking it can be adjusted by the doctor after the test. It is most convenient for adults to take the “sunshine vitamin” in capsules, and for children – in drops. But be careful and choose oil-based preparations, not water-based ones (the latter use alcohol as a preservative). My colleagues and I strived to create the best vitamin D in all respects, and I think we succeeded. I talk about it in detail in my blog @vladimirzhivotov. It was developed and released in Novosibirsk, the scientific center of Russia, it is well absorbed, does not taste bitter, does not cause addiction and overdose, and has a stable cumulative effect. Vitamin D retains its activity in the preparation. Before choosing sunflower oil as a base, we tried olive oil and hemp oil. It turned out that after a short time, the activity of the vitamin decreased when combined with the elements of these oils. This was not observed with sunflower.

Friends, vitamin D deficiency affects almost 1 billion people on our planet. And, unfortunately, a trip to the south for 2 weeks and even for 1 month in the summer does not compensate for the lack of “sun” in the body, and it will not be possible to restore its norm with food. The living conditions of modern man are far from those that were even 30-40 years ago. We live in artificial conditions, we rarely go out into the fresh air, there are substances in food, water and air that normally should not enter the body. Therefore, we have to artificially maintain our natural level of volume of substances. The best way is to take vitamin D in the form of a supplement.

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