Today, vitamin D deficiency has become a very common problem for people. How to replenish vitamin D effectively? In addition to diet and supplements, getting other foods is also very important.
Vitamin D performs many functions in the body. For example, it boosts the body’s absorption of calcium and phosphorus, regulates the genetic function of nerve cell proteins, and helps keep brain cells healthy. Vitamin D also promotes the normal functioning of the immune system, fights inflammation and improves the body’s ability to fight bacteria and viruses.
Numerous studies have shown that vitamin D deficiency increases the risk of cancer (such as colon, breast, and prostate cancer), dementia, cardiovascular disease, osteoporosis, arthritis, type 2 diabetes, and depression.
People with low levels of vitamin D may have the following symptoms:
According to Koii Nutrition dietitian Yi Fan Tsai, people with low levels of vitamin D in their blood are more likely to develop migraines.
Vitamin D is essential for maintaining immunity. If you suffer from frequent colds, it may be due to a lack of vitamin D in your body, which weakens the immune system and the body’s ability to fight the virus.
- slow physical development
Insufficient intake of vitamin D affects bone development, and children grow relatively slowly.
- Bones and weak joints
Vitamin D deficiency makes it difficult for the body to absorb calcium. Its most obvious effects are osteoporosis, easy bone fractures, bone diseases caused by softening of the bones, inflammation of the joints and weak teeth, and others.
Vitamin D is also necessary for the normal development and growth of muscle fibers, and vitamin D deficiency can lead to muscle weakness and muscle pain.
Vitamin D deficiency affects the absorption of calcium, resulting in hypocalcemia, which can lead to involuntary muscle contraction, resulting in convulsions.
Vitamin D has been shown to be a major regulator of serotonin synthesis in the brain, and low levels of serotonin can lead to depression.
Deficiencies in serotonin function may also be related to fatigue. Some studies have also found that people with low vitamin D3 in their body are prone to depression and / or fatigue.
In fact, the vitamin D we get from exposure to sunlight, food, and supplements is inactivated. It must be metabolized by the liver and kidneys before it can be converted into an active and biologically beneficial vitamin D3 called calcitriol. Therefore, people with poor liver and kidney function are more likely to be deficient in vitamin D.
Vitamin D is a small soluble vitamin, so people whose intestines have difficulty digesting and digesting fatty foods may also be deficient in vitamin D.
If you have any of the above symptoms, have liver or kidney disease, or have diarrhea when eating fatty foods, you need to pay attention to your vitamin D levels.
Magnesium supplements effectively increase vitamin D levels
In the complex functioning of the human body, several nutrients work separately.
In addition to lipid deficiencies, some people who are deficient in vitamin D may also be deficient in magnesium if they notice that their supplements are not improving.
A study published in the American Journal of Clinical Nutrition in December 2018 showed that magnesium interacts with vitamin D and that normal use of magnesium can regulate vitamin D levels in the body.
High and low levels of vitamin D in the body can cause health problems. Studies have shown that when subjects took magnesium supplements, vitamin D levels were elevated when vitamin D levels were low and decreased when vitamin D levels were high.
Qi Dai, a medical professor at Vanderbilt University Medical Center and co-author of the study, said magnesium deficiency inhibits vitamin D synthesis and metabolism in the body.
Magnesium is one of the most abundant minerals in the body, after calcium, potassium and sodium. Magnesium regulates many biochemical reactions in the body, including protein synthesis, muscle and nerve function, blood glucose and blood pressure, and contributes to bone health.
In 2018, the Journal of Osteopathic Medicine published an article stating that vitamin D supplemented with magnesium is required for the transition from an inactive state to an active vitamin D3 through the metabolism of the liver and kidneys.
Vitamin D must bind to a carrier protein for transport in the blood, and its main carrier is vitamin D binding protein. The activity of vitamin D-related protein also requires the help of magnesium.
However, magnesium deficiency also seems to be a common problem.
According to Martha Schrubsol, a medical research professor at Vanderbilt University Medical Center, about 80 percent of Americans do not get enough magnesium a day to meet the recommended dietary norm (RDA). According to the National Institutes of Health, the recommended diet for magnesium is 400-420 mg per day for men and 310-320 mg for women.
So be sure to eat foods rich in magnesium while supplementing with vitamin D. For example, bananas, green leafy vegetables, vegetables, broccoli, brown rice, oats, pumpkin seeds, sesame seeds, sunflower, almonds, flax seeds, cashews, egg yolks, fish oil, milk, mushrooms, corn and tofu are rich. in magnesium.
Getting vitamin D from food
Vitamin D is mainly present in the body in the form of D2 and D3. The main sources of vitamin D2 are mushrooms, plant milk enriched with vitamin D (i.e. beverages made from soy, almonds or oats), plant products such as soy products and cereals.
According to Tea, the difference in vitamin D content between dried and wet fresh mushrooms can be close to 10 times, making it a good choice for sun-dried mushrooms. Today, there are mushrooms on the market that are sprayed with ultraviolet light to increase vitamin D levels.
Vitamin D3 can be supplemented with sunlight and animal foods. Foods rich in vitamin D3 include trout, salmon, sardines, tuna, mackerel, egg yolks, and dairy products fortified with vitamin D.
Vitamin D3 in animal foods is good for human digestion because it is high in fat. Vitamin D3, on the other hand, is more effective when it enters the human body than vitamin D2. However, Cai noted that people today are generally deficient in vitamin D. Therefore, the first priority is still to get enough vitamin D, instead of special distinctions, plant-based and animal-based foods.
Vitamin D-containing foods are relatively limited. For people who often eat outdoors, it can be especially difficult to get foods that contain vitamin D. Therefore, it is recommended to take supplements directly or choose foods enriched with vitamin D.
According to Tsai, because vitamin D is a small soluble food, if you are taking vitamin D supplements, it is better to take them after meals. At the same time, it is important to follow the instructions on the daily dosage indicated on the package label and do not take supplements without advice. Otherwise, excess fat-soluble vitamins will accumulate in the body, causing dizziness, vomiting and other symptoms.
In addition, patients with liver and kidney disease need calcitriol, not the usual vitamin D. For people with poor absorption of lipids and fats, it is recommended to first regulate the stomach and intestines, eat salmon and other lipids and fats less and more often, or take supplements directly.