Facts about vitamin D and its benefits

Vitamin D is an important vitamin for the functioning of the immune system. Everyone should make sure they get enough of it, especially in the winter when there is very little sunlight. Aarja's ambassador, a Finnish basketball player and clinical nutrition student, Janette Lepistö, gives us some facts about vitamin D and its effects on the immune system in this blog post.

BRIEFLY ABOUT THE IMMUNE SYSTEM  AND VITAMIN D3 

The immune system is a complex system, and its main task is to protect humans against viruses and bacteria . The immune system can be divided into the innate, that is, what is innate and genetic, and the acquired, that is, the encounter with viruses and bacteria , as well as which vaccines you have taken. Adequate intake of energy and nutrients can support the normal function of the immune system , as nutrition also provides building blocks for cells in the defense system. A limited energy intake increases the risk of disease and weakens the immune system as there is too little intake of protein and essential fatty acids. The composition of vitamins C, D and zinc has received the most research when it comes to limiting susceptibility to infection. 

Vitamin D is a fat-soluble vitamin that is formed on the skin by the sun's UVB radiation. In the summer, up to 250 micrograms of vitamin D can be formed during twenty minutes of outdoor activity! Due to Finland and Norway's northern location, there will not be enough UVB radiation from October to March, so it is important to have adequate vitamin D intake during the winter months. The best sources of vitamin D in the diet are fish , dairy products and spreads that have vitamin D added. The recommended intake of vitamin D for people aged 2 to 74 is 10 μg / day and for people over 75 years is 20 μg / day. If you do not eat foods containing vitamin D daily or fish 2-3 times a week , your intake of vitamin D from your diet may be insufficient in the winter and vitamin D supplementation may be necessary during the darkest season . 

RECOMMENDED INTAKE AND EFFECTS OF VITAMIN D 

The storage form of vitamin D is “ calcidiol , the blood levels of which describe the adequacy of vitamin D intake.” The optimal vitamin D level for good health is 80-100 nmol  / l, but s  athletes may benefit from vitamin D levels above 100 nmol  / l. Whether very high vitamin D levels are safe  for the body  is not entirely certain, so it is recommended to be moderate when use  of vitamin D supplements. It may be a good idea to  take tests to find out about vitamin D level in the body is normally like this that you take the appropriate dose  vitamin D supplementation. The maximum acceptable daily intake for adults is 100 µg/day. Vitamin D plays an important role in skeletal metabolism, in addition to that  it is necessary for cell regeneration, heart function, hormone formation, muscle development and maintenance of muscle strength, recovery, gene function, and maintenance of the immune system. 
 
Vitamin D has been reported to play a key role in the immune system. Vitamin D receptors, as well as vitamin D metabolizing  enzymes are present in almost all cells of the immune system. Vitamin D is necessary for differentiation and before function one  to  macrophage cells that again are important  before immune system. Low vitamin D levels or insufficient vitamin D intake are relatively common so the  can be tricked  Adding vitamin D to your diet, especially with regard to your immune system. 

WHAT IS THE DIFFERENCE BETWEEN VITAMIN D2 AND D3 ?

Vitamin D3, or cholecalciferol , is obtained from foods of animal origin and vitamin D2 , or therefore calcium , ​ ​ ​  is retrieved from plant products. The biological activity of vitamin D2 hair  shown to be lower than vitamin D3. Vitamin D from food and vitamin D formed in the body require two hydroxylation reactions  which must be activated , mainly in the liver and kidneys. In the liver, vitamin D is formed to be 25-hydroxyvitamin D (25-( OH )-D) which is called calcium . From there it is converted into plasma and bound to the transporter protein. In the kidneys, vitamin 25-(OH)-D is joined with another hydroxyl group to form 1,25-( OH )2 vitamin D , which is the most biologically active metabolite of vitamin D. According to some estimates, ergo k al s iferol  (vitamin D2) increases plasma levels of vitamin 25-( OH )-D by 60-80% less than chole c al s iferol . ​ The metabolite of ergocalciferol , 25-( OH ) -D2 is poorly bound to the plasma transporter protein  then  25-( OH )-D2 is readily excreted in the urine and there is no final activation of the vitamin.

VITAMIN D IN BRIEF 

1. Vitamin D is a  fat-soluble vitamin , meaning it is absorbed with fat and stored in the body. Therefore, it is wise to follow the recommendations for safe intake and  measure your own vitamin D levels from time to time so that you know what dose your body needs.
   
   
2. The sun's UVB radiation forms vitamin D on the skin in the summer. 15 minutes spent in the sun from May to August can form an adequate daily dose of vitamin D.
   
   
3. The recommended intake of vitamin D for people aged 2 to 74 is 10 μg  / day and for people over 75 years 20 μg  / day.
   
   
4. The highest recommended intake of vitamin D is 100 μg  / day.
   
   
5. Sources of vitamin D from food are fish dishes, egg yolks, dairy products and cold cuts.  

Add to cart  Aarjas  Calcium , D3 + K2 with blueberries , containing 50 micrograms of vegan vitamin D3.