Vitamin D, how to avoid vitamin D deficiency?

By Cristiano Antonino On Mar 21, 2023

Sun exposure and an adequate diet ensure a good supply of vitamin D, which is essential for ossification processes

Supplementation is only necessary in special cases, let’s find out which ones.

I have fair skin, I don’t like being in the sun: do I risk a vitamin D activation deficiency?

To avoid the risk of vitamin D activation deficiency, for a young person ten to fifteen minutes a day, even in the morning or late afternoon, in spring, summer and autumn, with uncovered face, hands and forearms, is sufficient.

Even normal outdoor activity is usually sufficient for this requirement.

At the very least, one can make use in one’s diet of those foods that contain a good amount.

THE ROLE OF VITAMIN D

Vitamin D is in reality a hormone involved in the functioning of the immune system, the endocrine system and the cardiovascular system. It is essential in regulating the absorption of calcium and phosphorous in the gastrointestinal tract and consequently in the ossification process.

Together with parathyroid hormone, it maintains calcium homeostasis, i.e. the balance between calcium circulating in the blood and extracellular fluids and that in bone stores.

The two main forms of vitamin D are ergocalciferol (or vitamin D2) and cholecalciferol (or vitamin D3).

Vitamin D2 is found in plants.

Vitamin D3, on the other hand, is of animal origin and is produced in the skin through the action of UVB rays on provitamin D3 in the epidermis.

Then, after a passage in the liver and one in the kidneys, cholecalciferol is converted into its active form, calcitriol.

The foods that contain the most Vitamin D are:

fish: in particular salmon, sardines, herring, tuna and also cod liver oil
egg yolk
liver
dark green leafy vegetables such as chard, chicory, kale and broccoli

WHEN TO SUPPLEMENT?

In old age, the ability to synthesise cholecalciferol decreases and (the right) protections such as hats, clothing and sunscreens further reduce supply opportunities.

In these and other cases (infants with little exposure to sunlight, persons with renal insufficiency or chronic inflammatory bowel disease or on anti-epileptic therapy, carriers of certain genetic diseases or suffering from malabsorption diseases) vitamin D supplementation may be necessary.

This should be prescribed by the doctor who, after diagnosing hypovitaminosis D through specific blood tests, will determine the type of medication, when and how to take it.

Do-it-yourself should be avoided: there may be cases of toxicity due to unnecessary supplementation or overdose.