Vitamin D is the only vitamin that our bodies can produce on their own, because it is synthesized in the skin when exposed to the sun. Vitamin D acts as a hormone and affects many different processes that take place in our bodies: it regulates calcium and phosphate metabolism, stimulates bone mineralization, and increases and improves the immune system’s resistance to infections. It is essential for the normal growth and regeneration of bones and teeth and for the functioning of the immune system.
What is the role of vitamin D in our body?
- Maintains optimal levels of phosphorus and calcium.
- Enables the functioning of the skeletal muscles.
- Maintains the optimal functioning of the immune system.
- Improves the functioning of the heart.
Sources of vitamin D
- Vitamin D can be synthesized in the skin, but for this to happen, our body needs a certain amount of daylight, i.e. UVB rays. Exposure to the sun for more than 15 minutes during the day is usually enough for the body to produce the required daily dose of vitamin D. During late autumn and winter, UVB rays are usually not strong enough to allow the body to meet its daily needs with vitamin D in this way.
- Small part of the vitamin can be consumed through food, usually around 10%. Foods that contain the highest amounts of vitamin D are mushrooms, eggs and fish. Dairy products like cheese, butter, milk, etc. contain less vitamin D.
Vitamin D deficiency
The lack of vitamin D, i.e. hypovitaminosis, can lead to disruption of the function of a number of organs and processes that take place in our bodies. How can you recognize vitamin D deficiency?
- Muscle and bone pain
- You often have feelings of sadness
Mood changes can be associated with a lack of vitamin D in the body. Serotonin, the hormone responsible for mood, is stimulated by the amount of vitamin D.
- Fatigue and sleepiness
Lack of vitamin D can cause chronic fatigue.
- Digestion problems
Vitamin D helps our digestive system absorb fats properly. Its deficiency can lead to several intestinal problems such as: gluten intolerance, inflammatory bowel disease and Crohn’s disease.
If you notice some or all of the symptoms listed above and suspect vitamin D hypovitaminosis, consult your family doctor who will help you choose vitamin D supplements most suitable for you and your lifestyle in appropriate recommended doses.
Aleksandra Georgieva, MD
