Vitamin D3 (cholecalciferol, D3): description, content in foods, daily intake, dietary supplements

Vitamins

2K 0 03/26/2019 (last revision: 07/02/2019)

Vitamin D3 is perhaps the most famous and popular representative of group D vitamins. It was discovered in the first half of the 20th century, when scientists studied the biochemical structure of pig skin cells and identified hitherto unknown components that showed their activity under the influence of radiation ultraviolet light. Its predecessor was the previously discovered vitamin D2, but its beneficial properties were 60 times lower.

Another name for the vitamin is cholecalciferol, which, unlike other vitamins of group D, enters the body not only with food of plant origin, but is also independently synthesized in human skin, and is also found in animal products. Cholecalciferol takes part in almost all processes in the body. Without it, the normal functioning of the immune, nervous and cardiovascular systems, bone and muscle apparatus is impossible.

Vitamin D3 properties

• Strengthens the beneficial effects of calcium, magnesium and phosphorus, improving their absorption in the intestine. Thanks to vitamin D3, these substances are quickly carried through the cells of bones, cartilage and joints, restoring damaged areas and replenishing imbalances that certainly occur in professional athletes, as well as in the elderly. Cholecalciferol prevents the leaching of calcium from the bones, prevents the ossification of cartilage tissue. It has been noticed that residents of sunny regions, whose vitamin concentration is higher than, for example, residents of central Russia, have problems with the musculoskeletal system much less often.
• Vitamin D3 activates the formation of immune cells, which are synthesized in the bone marrow. It also takes an active part in the production of over 200 peptides, which are the main enemies of bacterial cells.
• Cholecalciferol helps to strengthen the sheath of nerve cells, and also accelerates the transmission of nerve impulses from the central nervous system to the peripheral. This allows you to improve your reaction speed, increase stamina, activate memory and thinking.
• Regular intake of vitamin in the amount required by the body prevents the growth of tumors, reduces the risk of cancer, and helps stop the growth of metastases.
• The vitamin aids in the functioning of the endocrine system by regulating the level of insulin produced in the adrenal glands and controlling the concentration of glucose in the blood.
• Cholecalciferol normalizes blood pressure, as well as strengthens sexual function in men and contributes to the normal course of pregnancy in women.

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Instructions for use (daily rate)

The need for vitamin D3, as we noted above, depends on many factors: region of residence, age, physical activity. But scientists have derived an average daily need for cholecalciferol. It is shown in the table.

In the case of vitamin D3, 1 IU equals 0.25 μg.

Indications for use

1. Excessive amounts of melanin. Dark skin does not absorb ultraviolet rays well, since melanin simply suppresses their effect. Therefore, in people with dark skin color, vitamin D3, as a rule, is not synthesized enough on its own. The use of sunscreens also inhibits the formation of the vitamin. During the sunny period, it is recommended to stay outdoors for 15-20 minutes a day without special protective equipment, avoiding the time of day from 11 to 16 hours, when the activity of the sun is dangerous.
2. Age-related changes. The concentration of many nutrients decreases with age, and vitamin D is no exception. Elderly people need to provide an adequate supply of it, as it directly affects the strength of bones and joints, which decreases over time.
3. Sports training. Intense and regular exercise leads to overuse of nutrients, and vitamin D3 helps to restore nutritional balance, and also prevents cartilage abrasion and strengthens joints.
4. Accommodation in regions with short daylight hours.
5. Vegetarianism and fat-free diets. Vitamin D is found in optimal amounts only in food of animal origin. It is fat-soluble, so the presence of fat is one of the most important conditions for its good absorption.

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Content in food

Vitamin D3 content in some types of food (per 100 g, mcg)

Vitamin deficiency

Lack of cholecalciferol, first of all, affects the state of the elements of the skeletal system. In children, this manifests itself in rickets, and in adults - in thinning of bone tissue. Symptoms of a deficiency can include general weakness, brittle nails, crumbling teeth, and pain in the joints and spine.

Against the background of vitamin D3 deficiency, problems arise with blood pressure, chronic fatigue develops, the functioning of the nervous system is disrupted, and the risk of developing depressive conditions increases.

Contraindications

Reception in childhood must be agreed with a doctor, the same should be done for pregnant and lactating women. The use of supplements containing vitamin D3 is not recommended if there is an excess of calcium in the body, as well as in the presence of an open form of tuberculosis, urolithiasis and kidney problems.

Vitamin D3 Supplements

The vitamin comes in three main forms: spray, solution, and tablets. The table provides an overview of the most popular of these, tablets.

Name	Manufacturer	Instructions	Packing photo
Vitamin D3 Gummies	California Gold Nutrition	2 tablets daily with meals
Vitamin D-3, High Potency	Now Foods	1 capsule daily with meals
Vitamin D3 (Cholecalciferol)	Solgar	1 tablet a day
D3	21st Century	1 capsule per day
Vitamin D3	Doctor's Best	1 tablet per day
Vitamin D3 with Coconut Oil	Sports Research	1 gelatin capsule per day

Watch the video: Best Time To Take Vitamin D3. Cholecalciferol. Dr. Faisal Chaudhry (November 2024).