Vitamin D for Women

Vitamins and minerals are primarily involved in the regulation of metabolic processes in the body. Depending on age, gender, state of health, weight, height, physical activity, physiological needs, a person needs a different amount of these substances. Therefore, there are norms that help prevent vitamin deficiency and its consequences associated with the development of diseases. Prevention of vitamin D deficiency is one of the important public health objectives.

Among the vitamins valuable for a woman’s health, of course, vitamin D (calciferol), which exists in two forms, D2 and D3, which is activated in the liver and kidneys, plays a special role.

Varieties D2 and D3

• D3 (cholecalciferol) is called "solar", as it is formed in the skin due to exposure to ultraviolet radiation. For this, children and adults should be in the sun for about 15-30 minutes several times a week. However, intensive production of vitamin D occurs during hours that are unhealthy - from 11.00 to 14.00, when the skin needs protection.

In addition, the natural absorption of vitamin decreases over the years, and people with dark skin absorb it more slowly. Negative moments for the perception of useful sunshine are sunscreens and an unfavorable environment, such as air pollution. Therefore, even in the summer months, not always and not everyone can stock up on cholecalciferol.

• D2 (ergocalciferol) is ingested with the usual food. However, not many vitamin D fortified animal foods are known: fatty fish (herring, sardines, salmon, mackerel, tuna, halibut), lamb, eggs (yolk), butter, cream, sour cream, hard cheese, beef liver , seafood, cod liver, red caviar, fish oil. In a limited amount, vitamin is present in plant foods: chanterelle mushrooms, oatmeal, potatoes, oranges, parsley, broccoli, nuts, vegetable oils.

It is important to follow the rules of cooking so that the healthy vitamin is not destroyed. It has been proved that food cannot provide the body with a sufficient dose of D2, because for this you need to eat too many rich foods, some of which also contain cholesterol. In addition, this list has something that is advised to be used with caution or not at all allowed for pregnant women in the first 6 months of lactation.

What is Vitamin D for?

• Calciferol is considered a women's health vitamin. Indeed, it is of great importance to women. After all, its consumption, as well as other vitamins in general, is much higher than in men. This is due to the characteristics of the female body and its functions: the menstrual cycle, pregnancy, childbirth, breastfeeding, menopause. Therefore, in different periods of life, the need for D3 and D2 may increase. But most importantly, women need to maintain an adequate amount of calciferol, avoiding its shortage or overabundance. Thus, vitamin D is essential because:

• It is responsible for the level in the blood of such minerals as calcium and phosphorus, which contribute to the preservation and strengthening of musculoskeletal tissue (bones, joints, muscles, teeth); important for the musculoskeletal system, including proper posture, formed at the age of 20 years;

• controls the functioning of the immune, cardiovascular, endocrine, hormonal, nervous systems. In particular, it maintains the level of innate immunity; plays the role of a hormone (D-hormone) that regulates carbohydrate metabolism, that is, it is directly related to weight loss issues. So, it is necessary for proper metabolism and maintaining optimal body weight; regulates more than 200 genes;

• possesses anti-inflammatory, antitumor, immunomodulating effectiveness; slows down the aging process, fills with energy; promotes conception, maintaining pregnancy and normal bearing of the fetus; it is extremely necessary during pregnancy, as it affects the formation of the immunity of the fetus and its bone tissue;

• restores a woman’s body after childbirth; corrects the condition with PMS;

• good effect on vision, concentration and memory.

A lack of vitamin D in the body of a woman

• Vitamin D deficiency is observed in 75% of the world's inhabitants, most of whom are women and children.
• The reasons why this substance is not enough for a woman’s body can be:
• insufficient production of D3 under the influence of the sun;
• winter-spring period of the year (from October to March);
• mono-diets, protein diets, unbalanced diet, vegetarianism; pregnancy;
• breastfeeding: in the first 6 months of feeding, the level of vitamin D in the mother drops sharply, which provokes a loss of calcium 4 times more than during childbirth;
• mature age (after 50 years);
• the presence of diseases of the liver and kidneys, gall bladder, small intestine; excess weight;
• lack of physical activity;
• taking antacids (lowering the high level of acidity in the stomach) and cholesterol drugs;
• chronic diseases of the endocrine system, gall bladder, pancreatitis, etc.

The consequences of this condition lead to serious problems - the development of various pathologies of organs and systems:

• immunity suffers;
• metabolic disorders are noted;
• malfunctions in the work of such organs as the thyroid, parathyroid, pancreas, adrenal glands, kidneys, lungs, heart, intestines, stomach, pituitary gland, hypothalamus, etc .;
• pregnancy complications are possible;
• menstrual irregularities may occur;
• changes in bone tissue begin, which leads to osteomalacia (leaching of minerals from bones), and then osteoporosis, which is fraught with fractures and injuries;
• posture deformation, weakness and muscle pain are observed;
• problems with the ovaries and uterus are noted: endometriosis, myoma, etc.
• violates the hormonal balance: the production of testosterone and estrogen can increase, which leads to an early menopause;
• skin condition worsens (vitamin D is involved in the renewal of skin cells), hair, teeth (caries). Manifestations of skin diseases may occur;
• weight gain occurs;
• there is a feeling of anxiety, insomnia, depression;
• chronic fatigue, headaches;
• hypertension, diabetes, arthritis, multiple sclerosis may occur; become frequent ARVI and ARI.

An excess of vitamin D for women

During pregnancy or with the onset of menopause, women begin to take vitamin complexes synthesized by D3 in the form of dietary supplements and drugs. However, it is worth knowing that it is fat-soluble and is difficult to remove from the body. Due to the long overdose of more than 10,000 IU, vitamin D easily reaches toxicity over many days. So his elevated level is also very dangerous. Hypersensitivity to this substance is also capable of provoking an excess. Interestingly, the sun is usually not the cause of vitamin D busting.

There are two stages to the problem of hypervitaminosis. Initially, the effects of intoxication are symptoms such as nausea, thirst, headaches, lack of appetite, weight loss, constipation or diarrhea, frequent urination, dehydration, weakness, fever, cramps, irritability, muscle and joint pain. Then there are deposits of calcium in the soft tissues, atherosclerosis can develop. Severe cases are loss of consciousness and coma.

It is worth mentioning that an increased content of calciferol is fraught with infertility and the onset of early menopause, frequent colds, arrhythmias, hypertension, enlarged liver, etc.

Therefore, the dosage of vitamin should be prescribed by a doctor after receiving the results of a blood test. In case of prolonged use, regular testing is necessary.

How to find out about vitamin D levels?

You can get information about how saturated the body is with vitamin D by making a 25OND blood test. Usually this laboratory test is carried out if osteoporosis is suspected, during pregnancy, if the woman is very few in the sun, lives in the northern regions, is a vegetarian, has chronic diseases or hereditary metabolic disorders of this vitamin.

Vitamin D Correction

Reception D3 - is the prevention of diseases, treatment of pathologies of internal organs, a recipe for well-being and longevity. However, its assimilation directly depends on physical activity, for example, fitness, walking. Interestingly, swimming does not accompany the production of vitamin D, since water reduces body weight, relieving stress on it.

Only a doctor can prescribe Vitamin D - his recommendations must be strictly followed. The maximum dose for adult women, as well as pregnant and breast-feeding - 4000 IU per day (100 mg). In this case, women should pay attention to calcium, magnesium, vitamins A, C, E, B6, which improve the absorption of vitamin D, zinc, phosphorus, calcium. That is why a vitamin complex is often prescribed for preventive purposes. A nursing young mother or woman in the postmenopausal period can drink special complexes.