{"id":22565,"date":"2022-08-20T01:04:25","date_gmt":"2022-08-20T01:04:25","guid":{"rendered":"https:\/\/www.knowlative.com\/?p=22565"},"modified":"2022-08-20T01:04:25","modified_gmt":"2022-08-20T01:04:25","slug":"vitamin-d","status":"publish","type":"post","link":"https:\/\/www.knowlative.com\/ru\/vitamin-d\/","title":{"rendered":"Vitamin D"},"content":{"rendered":"<div class=\"postie-post\"> <\/p>\n<h1>What is vitamin D and what does it do?<\/h1>\n<p>Vitamin D is a&nbsp;nutrient&nbsp;found in some foods that is needed for health and to maintain strong bones. It does so by helping the body&nbsp;absorb&nbsp;calcium&nbsp;(one of bone\u2019s main building blocks) from food and&nbsp;supplements. People who get too little vitamin D may develop soft, thin, and brittle bones, a condition known as&nbsp;rickets&nbsp;in children and&nbsp;osteomalacia&nbsp;in adults.<\/p>\n<p>Vitamin D is important to the body in many other ways as well. Muscles need it to move, for example,&nbsp;nervesneed it to carry messages between the brain and every body part, and the&nbsp;immune system&nbsp;needs vitamin D to fight off invading&nbsp;bacteria&nbsp;and&nbsp;viruses. Together with&nbsp;calcium, vitamin D also helps protect older adults from&nbsp;osteoporosis. Vitamin D is found in&nbsp;cellsthroughout the body.<\/p>\n<h1>How much vitamin D do I need?<\/h1>\n<p>The amount of vitamin D you need each day depends on your age. Average daily recommended amounts from the Food and Nutrition Board (a national group of experts) for different ages are listed below in&nbsp;International Units&nbsp;(IU):<\/p>\n<p>(see Image 2)<\/p>\n<h1>What foods provide vitamin D?<\/h1>\n<p>Very few foods naturally have vitamin D.&nbsp;Fortified&nbsp;foods provide most of the vitamin D in American diets.<\/p>\n<ul>\n<li>Fatty fish such as salmon, tuna, and mackerel are among the best sources.<\/li>\n<li>Beef liver, cheese, and egg yolks provide small amounts.<\/li>\n<li>Mushrooms provide some vitamin D. In some mushrooms that are newly available in stores, the vitamin D content is being boosted by exposing these mushrooms to&nbsp;ultraviolet light.<\/li>\n<li>Almost all of the U.S. milk supply is fortified with 400 IU of vitamin D per quart, and so are many of the plant-based alternatives such as soy milk, almond milk, and oat milk. But foods made from milk, like cheese and ice cream, are usually not fortified.<\/li>\n<li>Vitamin D is added to many breakfast cereals and to some brands of orange juice, yogurt, margarine, and soy beverages; check the labels.<\/li>\n<\/ul>\n<h1>Can I get vitamin D from the sun?<\/h1>\n<p>The body makes vitamin D when skin is directly exposed to the sun, and most people meet at least some of their vitamin D needs this way. Skin exposed to sunshine indoors through a window will not produce vitamin D. Cloudy days, shade, and having dark-colored skin also cut down on the amount of vitamin D the skin makes.<\/p>\n<p>However, despite the importance of the sun to vitamin D&nbsp;synthesis, it is prudent to limit exposure of skin to sunlight in order to lower the&nbsp;risk&nbsp;for&nbsp;skin cancer. When out in the sun for more than a few minutes, wear protective clothing and apply&nbsp;sunscreen&nbsp;with an&nbsp;SPF&nbsp;(sun protection factor) of 8 or more. Tanning beds also cause the skin to make vitamin D, but pose similar risks for skin cancer.<\/p>\n<p>People who avoid the sun or who cover their bodies with sunscreen or clothing should include good sources of vitamin D in their diets or take a supplement. Recommended intakes of vitamin D are set on the assumption of little sun exposure.<\/p>\n<h1>What kinds of vitamin D dietary supplements are available?<\/h1>\n<p>Vitamin D is found in supplements (and fortified foods) in two different forms: D2&nbsp;(ergocalciferol) and D3&nbsp;(cholecalciferol). Both increase vitamin D in the blood.<\/p>\n<h1>Am I getting enough vitamin D?<\/h1>\n<p>Because vitamin D can come from sun, food, and supplements, the best measure of one\u2019s vitamin D status is blood levels of a form known as 25-hydroxyvitamin D. Levels are described in either nanomoles per liter (nmol\/L) or nanograms per milliliter (ng\/mL), where 1 nmol\/L = 0.4 ng\/mL.<\/p>\n<p>In general, levels below 30 nmol\/L (12 ng\/mL) are too low for bone or overall health, and levels above 125 nmol\/L (50 ng\/mL) are probably too high. Levels of 50 nmol\/L or above (20 ng\/mL or above) are sufficient for most people.<\/p>\n<p>By these measures, some Americans are vitamin D&nbsp;deficient&nbsp;and almost no one has levels that are too high. In general, young people have higher blood levels of 25-hydroxyvitamin D than older people and males have higher levels than females. By race, non-Hispanic blacks tend to have the lowest levels and non-Hispanic whites the highest. The majority of Americans have blood levels lower than 75 nmol\/L (30 ng\/mL).<\/p>\n<p>Certain other groups may not get enough vitamin D:<\/p>\n<ul>\n<li>Breastfed infants, because human milk is a poor source of the nutrient. Breastfed infants should be given a supplement of 400 IU of vitamin D each day.<\/li>\n<li>Older adults, because their skin doesn\u2019t make vitamin D when exposed to sunlight as efficiently as when they were young, and their&nbsp;kidneys&nbsp;are less able to convert vitamin D to its active form.<\/li>\n<li>People with dark skin, because their skin has less ability to produce vitamin D from the sun.<\/li>\n<li>People with disorders such as&nbsp;Crohn\u2019s disease&nbsp;or&nbsp;celiac disease&nbsp;who don\u2019t handle fat properly, because vitamin D needs fat to be absorbed.<\/li>\n<li>Obese&nbsp;people, because their body fat binds to some vitamin D and prevents it from getting into the blood.<\/li>\n<\/ul>\n<h1>What happens if I don\u2019t get enough vitamin D?<\/h1>\n<p>People can become deficient in vitamin D because they don\u2019t&nbsp;consume&nbsp;enough or absorb enough from food, their exposure to sunlight is limited, or their kidneys cannot convert vitamin D to its active form in the body. In children, vitamin D deficiency causes rickets, a condition in which the bones become soft and bend. It\u2019s a rare disease but still occurs, especially among African American infants and children. In adults, vitamin D deficiency leads to osteomalacia, causing bone pain and muscle weakness.<\/p>\n<h1>What are some effects of vitamin D on health?<\/h1>\n<p>Vitamin D is being studied for its possible connections to several diseases and medical problems, including&nbsp;diabetes,&nbsp;hypertension, and&nbsp;autoimmune conditions&nbsp;such as&nbsp;multiple sclerosis. Two of them discussed below are bone disorders and some types of&nbsp;cancer.<\/p>\n<h2>Bone disorders<\/h2>\n<p>As they get older, millions of people (mostly women, but men too) develop, or are at risk of, osteoporosis, condition in which bones become fragile and may&nbsp;fracture&nbsp;if one falls. It is one consequence of not getting enough calcium and vitamin D over the long term. Supplements of both vitamin D3&nbsp;(at 700\u2013800 IU\/day) and calcium (500\u20131,200 mg\/day) have been shown to reduce the risk of bone loss and fractures in elderly people aged 62\u201385 years. Men and women should talk with their&nbsp;healthcare providers&nbsp;about their needs for vitamin D (and calcium) as part of an overall plan to prevent or treat osteoporosis.<\/p>\n<h2>Cancer<\/h2>\n<p>Some studies suggest that vitamin D may protect against&nbsp;colon cancer&nbsp;and perhaps even cancers of the&nbsp;prostate&nbsp;and&nbsp;breast. But higher levels of vitamin D in the blood have also been linked to higher rates of&nbsp;pancreatic cancer. At this time, it\u2019s too early to say whether low vitamin D status increases cancer risk and whether higher levels protect or even increase risk in some people.<\/p>\n<h1>Can vitamin D be harmful?<\/h1>\n<p>Yes, when amounts in the blood become too high. Signs of&nbsp;toxicity&nbsp;include&nbsp;nausea, vomiting, poor appetite,&nbsp;constipation, weakness, and weight loss. And by raising blood levels of calcium, too much vitamin D can cause confusion,&nbsp;disorientation, and problems with&nbsp;heart rhythm. Excess vitamin D can also damage the kidneys.<\/p>\n<p>The upper limit for vitamin D is 1,000 to 1,500 IU\/day for infants, 2,500 to 3,000 IU\/day for children 1-8 years, and 4,000 IU\/day for children 9 years and older, adults, and pregnant and lactating teens and women. Vitamin D toxicity almost always occurs from overuse of supplements. Excessive sun exposure doesn\u2019t cause vitamin D poisoning because the body limits the amount of this vitamin it produces.<\/p>\n<h1>Are there any interactions with vitamin D that I should know about?<\/h1>\n<p>Like most dietary supplements, vitamin D may&nbsp;interact&nbsp;or interfere with other medicines or supplements you might be taking. Here are several examples:<\/p>\n<ul>\n<li>Prednisone and other corticosteroid medicines to reduce&nbsp;inflammation&nbsp;impair how the body handles vitamin D, which leads to lower calcium absorption and loss of bone over time.<\/li>\n<li>Both the weight-loss drug orlistat (brand names Xenical\u00ae and Alli\u00ae) and the&nbsp;cholesterol-lowering drug cholestyramine (brand names Questran\u00ae, LoCholest\u00ae, and Prevalite\u00ae) can reduce the absorption of vitamin D and other fat-soluble&nbsp;vitamins&nbsp;(A,&nbsp;E, and&nbsp;K).<\/li>\n<li>Both phenobarbital and phenytoin (brand name Dilantin\u00ae), used to prevent and control&nbsp;epileptic&nbsp;seizures, increase the breakdown of vitamin D and reduce calcium absorption.<\/li>\n<\/ul>\n<p> <\/p>\n<div class=\"postie-attachments\"><center><a href=\"https:\/\/www.knowlative.com\/wp-content\/uploads\/2022\/08\/Attachment-1-61-scaled.jpg\" class=\"et_pb_lightbox_image\" title=\"\"><span class=\"et_pb_image_wrap \"  style=\"max-height: 600px !important;\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/www.knowlative.com\/wp-content\/uploads\/2022\/08\/Attachment-1-61-246x300.jpg\" alt=\"\" title=\"\" height=\"auto\" width=\"auto\" srcset=\"https:\/\/www.knowlative.com\/wp-content\/uploads\/2022\/08\/Attachment-1-61-scaled.jpg  500w, https:\/\/www.knowlative.com\/wp-content\/uploads\/2022\/08\/Attachment-1-61-246x300.jpg-480x480.jpg 480w\" sizes=\"(min-width: 0px; ) and (max-width: 480px) 480px, (min-width: 481px) 500px, 100vw\" class=\"wp-image-22566 \" style=\"max-height: 600px !important;\"><br \/>\n<\/span><\/a><\/center><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>What is vitamin D and what does it do? Vitamin D is a&nbsp;nutrient&nbsp;found in some foods that is needed for health and to maintain strong bones. It does so by helping the body&nbsp;absorb&nbsp;calcium&nbsp;(one of bone\u2019s main building blocks) from food and&nbsp;supplements. People who get too little vitamin D may develop soft, thin, and brittle bones, [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[80],"tags":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Vitamin D - Knowlative<\/title>\n<meta name=\"description\" content=\"Vitamin D\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.knowlative.com\/ru\/vitamin-d\/\" \/>\n<meta property=\"og:locale\" content=\"ru_RU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Vitamin D - Knowlative\" \/>\n<meta property=\"og:description\" content=\"Vitamin D\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.knowlative.com\/ru\/vitamin-d\/\" \/>\n<meta property=\"og:site_name\" content=\"Knowlative\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/Knowlative\" \/>\n<meta property=\"article:published_time\" content=\"2022-08-20T01:04:25+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.knowlative.com\/wp-content\/uploads\/2022\/08\/Attachment-1-61-246x300.jpg\" \/>\n<meta name=\"author\" content=\"admin\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"\u041d\u0430\u043f\u0438\u0441\u0430\u043d\u043e \u0430\u0432\u0442\u043e\u0440\u043e\u043c\" \/>\n\t<meta name=\"twitter:data1\" content=\"admin\" \/>\n\t<meta name=\"twitter:label2\" content=\"\u041f\u0440\u0438\u043c\u0435\u0440\u043d\u043e\u0435 \u0432\u0440\u0435\u043c\u044f \u0434\u043b\u044f \u0447\u0442\u0435\u043d\u0438\u044f\" \/>\n\t<meta name=\"twitter:data2\" content=\"7 \u043c\u0438\u043d\u0443\u0442\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.knowlative.com\/ru\/vitamin-d\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.knowlative.com\/ru\/vitamin-d\/\"},\"author\":{\"name\":\"admin\",\"@id\":\"https:\/\/www.knowlative.com\/ru\/#\/schema\/person\/0284863b0a168bb58e93aaeb3a7f09d5\"},\"headline\":\"Vitamin D\",\"datePublished\":\"2022-08-20T01:04:25+00:00\",\"dateModified\":\"2022-08-20T01:04:25+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.knowlative.com\/ru\/vitamin-d\/\"},\"wordCount\":1482,\"publisher\":{\"@id\":\"https:\/\/www.knowlative.com\/ru\/#organization\"},\"image\":{\"@id\":\"https:\/\/www.knowlative.com\/ru\/vitamin-d\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.knowlative.com\/wp-content\/uploads\/2022\/08\/Attachment-1-61-246x300.jpg\",\"articleSection\":[\"Frequency\"],\"inLanguage\":\"ru-RU\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.knowlative.com\/ru\/vitamin-d\/\",\"url\":\"https:\/\/www.knowlative.com\/ru\/vitamin-d\/\",\"name\":\"Vitamin D - 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