What is vitamin D?
Vitamin D has several structural modifications (vitamers). The most important of these for the human body is vitamin D3 (cholecalciferol). Vitamin D plays an important role in the basic processes of the human body, working at a deep level. One of the most well-known functions of vitamin D is to regulate the absorption of calcium and phosphorus, which are so important for the formation and strengthening of bones. But few people know that more and more studies show the importance of vitamin D for the regulation of metabolism, strengthening the immune system, maintaining the optimal state of the nervous, cardiovascular and reproductive systems.
Action of vitamin d
- Provides normal growth and development of bones, prevents the development of rickets and osteoporosis, by regulating mineral metabolism: as a vitamin, it maintains the level of inorganic phosphorus and calcium in the blood plasma above the threshold value and increases calcium absorption in the small intestine.
- Promotes muscle tone, improves immunity, is necessary for the functioning of the thyroid gland and normal blood clotting.
- Helps the body to restore the protective membranes surrounding the nerves; involved in the regulation of blood pressure and heartbeat.
- Interferes with the growth of cancer and cells.
Daily need for vitamin D
The daily need for vitamin D is 2.5-5 μg. The increased need for vitamin D contributes to the lack of ultraviolet radiation, naturally dark skin, older age, vegetarianism and low-fat diets, digestive disorders, pregnancy and lactation. These people need extra vitamin D intake. A daily dose for adults is 400 IU, or 5–10 mcg. In this case, taking into account the age, the dosage will be as follows:
- 10 mcg per day for infants, pregnant and lactating women;
- 2.5 mcg for children over 3 years old, adolescents, adult men and women.