Vitamin D

Vitamin D is the collective name for ferol – bioactive substances involved in the vital processes of the human body. This is probably one of the most undervalued vitamins, as it is completely free. Like any vitamin, fat soluble or water soluble, it is ingested with food. But food is not the only source of the substance, the other name of which is “sun vitamin”. It is enough for the rays to touch the skin, as in the body, the processes of production of vitamin D are triggered. This “solar” element is able to relieve depression, obesity, protect against cancer and diabetes. How he does it and many more interesting facts about vitamin D are in the article below.

How mankind learned about the “sunny” vitamin

The discovery of vitamin D (calciferol) was preceded by the study of rickets and how to combat it. At the beginning of the last century, the problem of this disease was particularly relevant for infants and children during the period of active growth. As a result of the vitamin-mineral imbalance in patients, the process of natural formation of bone tissue was disrupted, the skeleton was modified.

More than a hundred years ago, cod liver oil was used to treat rickets. At that time, scientists already knew about the existence of vitamin A, its beneficial properties and sources, one of which is actually fish oil. At the beginning of the last century, two researchers at once on two continents – European and American – began to look for a cure for rickets. Scientists took dogs as experimental animals. Both the American and the British, as a result of the experiments, came to the same conclusion – animals that consume fish oil do not have bone problems. And they attributed the miraculous property to the already well-known vitamin A.

But then one of the researchers decided at the final stage of the experiments one more test. The scientist first neutralized vitamin A in fish oil, and then began to give the substance to sick animals. It was assumed that rickets could not be cured with such a medicine. But the unexpected happened: the dogs got rid of the disease. American-British theory crashed.

The experiments began again. This time more efficient. The fourth vitamin substance was discovered in 1922 and is named the fourth letter of the Latin alphabet. A little more time passed, and another discovery was made: a person can synthesize calciferol independently. Then they unveiled a new way to combat rickets – ultraviolet radiation.

Biochemical properties and synthesis

The chemical structure of vitamin D is a formula of cyclic high molecular weight saturated alcohol, necessary for the proper formation of the skeleton. Calciferol is a fat-soluble compound with accumulative properties in body cells. The main vitamin “depot” is concentrated in the subcutaneous fat and liver cells. Formed on the skin under the influence of the sun or after ingestion with food, vitamin D is absorbed first into the blood, then into the kidneys and, combined with calcium, creates a substance called calcitriol (the active form of vitamin D).

Given these abilities, there is every reason to talk about a possible excess in the body. And hypervitaminosis is the cause of a number of health troubles, exactly as hypovitaminosis. Although vitamin deficiency is almost impossible if a person even 60 minutes a day spends in the sun. And this is a scientific explanation.

Synthesis of vitamin in the human body occurs as a result of exposure to solar radiation on the skin. In the conditions of temperate climatic latitudes, nature completely provides a person with the vitamin norm.

Calciferol deficiency is more often diagnosed in people living in the Far North under polar night conditions. There is also some danger for babies born in the winter, as in the first months of life they are less likely to be outdoors, and even more so under the rays of the sun.

One more remark. In order for the effective formation of calcitriol to take place in the body, there is a need for calcium. Absorption of a substance into the blood does not occur without fat and bile enzymes. Subject to this natural balance, the body is able to absorb almost 90 percent of the proposed portion of the vitamin, otherwise a little more than half. This condition applies only to the natural form of the vitamin, synthetic analogues do not need fats and bile.

Factors Affecting Synthesis Efficiency

Although the process of synthesis of vitamin D in the human body is the same, but still everyone absorbs a useful substance in different quantities. The intensity of digestibility depends on a number of factors.

  1. Age. The amount of synthesized calciferol decreases in proportion to the aging of the body.
  2. Color of the skin. The lighter the skin, the faster and more vitamins a person will receive in the sun.
  3. Ecological situation. Through the polluted air makes fewer beams necessary for the synthesis.
  4. Length of the sun waves The most useful sources of vitamin D are rays in the early morning and at sunset. The synthesis of calciferol in the cells of plants and animals also occurs only in the form of a provitamin, which, when exposed to light, turns into a vitamin.

How is absorbed in the body

Those same scientists who studied fish oil as a medicine for rickets, faced a problem: “pure” vitamin D does not in any way affect the disease. A series of experiments showed that some conditions are needed to activate calciferol.

For starters, a vitamin must make its way to the liver. And already there, combining with certain substances, is transformed into a form that the body is able to absorb. Fortunately, the search for these substances did not require a lot of time for scientists, since some work had already been done after studying vitamin A. In the case of calciferol, it also took fats to make it work. But soon vitamin D again puzzled researchers. It turned out that there is little fat to him. Among other things, to activate the substance you need food containing calcium and phosphorus, as well as sunlight.

Vitamin Forms

Under the name “vitamin D” means not one substance, but six at once. All of them have the characteristics of sterols and are designated by the term “vitamer”, which means “a kind of vitamin.”

So what is the collective name for “vitamin D”? It:

  • D1 – it is possible to create exclusively in laboratories, in nature, this form of vitamin is not found in nature;
  • D2 is ergocalciferol, a substance derived from yeast. In fact, this is a synthetic version of the vitamin. In this form, D2 plays the role of a nutritional supplement in bread and infant formula. Provitamin D2 – ergosterol;
  • D3 – cholecalciferol. This natural form of vitamin is easy to find in animal products. The provitamin for D3 is 7 dehydrocholesterol;
  • D4 – is contained in the skin, and under the influence of the sun transforms into D3;
  • D5 – Sitocalciferon. Made from wheat grain oils;
  • D6 – stigmacalciferol. There are some types of plants.

However, of all these forms of calciferol, the body has the greatest need for fat-soluble forms of D2 and D3. They have the highest biological activity, are contained in food, withstand thermal effects, and can also be easily synthesized in skin cells under the action of ultraviolet radiation. Therefore, most often, speaking of vitamin D and its role in the human body, it is these two vitamers that are meant.

It is important to note that the functions and value of all vitamers are the same. Their main differences are the method of production and biological activity.

Daily rate

The content of calciferol in food is indicated by the dosage in micrograms or, according to the international designation, IU (40 IU is 1 micrograms of vitamin D). From the point of view of nutrition, the optimal rate of consumption of this useful substance should not exceed 15 mcg daily. But, as in the case of other microelements, the daily rate of the drug is determined for each age category separately.

Daily dosage table

CategoryConsumption rate
Kids7,5 – 10 µg / 300-400 ME
Children2,5-10 µg / 100-400 ME
Adults2,5-5 µg / 100-200 ME
Pregnant10 µg / 400 ME
Breastfeeding moms10 µg / 400 ME
Elderly people10-15 µg / 400-600 ME

However, there are categories that have an increased need for calciferol. These are such people:

  • residents of the north and regions with environmental problems in the atmosphere;
  • night shift workers;
  • recumbent (do not go out);
  • patients with (chronic) kidney, intestinal, gall and liver diseases.

Also, the need for vitamin increases in women during pregnancy and lactation.

Under optimal conditions, the blood formula should contain D2 and D3 at the level of 10-40 micrograms per 1 liter.

The role of “solar” vitamin in the body

Studying what vitamin D is good for, the first thing that comes to mind is for bones. But how does this “sunny” vitamin affect the quality of bone tissue?

As already mentioned, the main task of vitamin D in the body is to regulate the exchange of calcium and phosphorus in the blood, thereby ensuring the proper development of the musculoskeletal system, normalizing the growth of teeth, taking on the role of a preventive agent against rickets. In simple terms, the main task of this substance is to promote the absorption of calcium by the body. Nature has conceived the person in such a way that 99 percent of all calcium reserves go to the formation of bone tissue and only one percent, which is in the blood, “works” on the nervous system.

Meanwhile, if the body feels a lack of an element, then, first of all, the reserves will satisfy the need of nerve cells for calcium, and the remnants will be spent on bone formation and muscle maintenance. Even a small Ca deficiency causes bone disease. The more serious the deficiency, the sadder the consequences (up to cardiac arrest).

Vitamin D deficiency causes brittle bones – osteoporosis. Moreover, due to physiological factors, this disease affects women to a greater extent. During pregnancy and lactation, mother’s body reserves are drained, leading to thinning and brittle bones. By the way, the latest statistics show that the reason for 70 percent of fractures is osteoporosis, which means a deficit of calciferol. After all, only with enough vitamin D, the body will lack calcium.

But still, we should not forget that vitamin D is just as important for children as it is for adults, since it is responsible for the normal development of the musculoskeletal system. But at the same time, it is incorrect to raise the question, until what age it is necessary to monitor the level of a substance in the blood – calciferol is always needed.

Vitamin D and metabolic regulation

Probably, it will be interesting to be curious about what mechanisms in the human body calciferol starts and what the “sunny vitamin” is responsible for.

Among the main functions:

  1. Enhances calcium permeability in intestinal cells.
  2. Stimulates the absorption of phosphorus by the intestines, and the tubules of the kidneys – calcium.
  3. Responsible for the process of synthesizing protein, which determines the transport of calcium through the body along with blood.
  4. Promotes bone calcification.

The fact that vitamin D is an ideal prophylactic against rickets for infants and older, and also protects against osteoporosis in adults, is known to many. But the beneficial effects of calciferol on the human body are not limited to this; more than a dozen important functions are allotted to it.

  1. Due to its ability to influence the process of blood coagulation, it contributes to more rapid healing of wounds, in particular after operations.
  2. Normalizes blood pressure, improves blood circulation, a prophylactic against leukemia.
  3. In nephrology, it is used to combat calcium deficiency.
  4. Prevents cancer (in particular the reproductive organs), diabetes, arthritis and atherosclerosis.
  5. In combination with vitamins C and A, it is an excellent strengthening cocktail for immunity. It is a part of therapy for colds and is prescribed for people with AIDS.
  6. Normalizes the thyroid, heart and muscles.
  7. Indispensable for lead poisoning (rich in vitamin D milk and cottage cheese will protect against negative effects).
  8. Strengthens the nervous system.
  9. Prevents early aging of the body.
  10. Positive effect on the functioning of the cells of the kidneys, intestines.
  11. Useful for male potency. For men, enough 10 μg of vitamin daily to ensure high potency, production of healthy sperm, prolong sexual intercourse.
  12. Increases resistance to skin diseases, is effective for psoriasis.
  13. In cosmetology, it is used as a remedy for hair (accelerating growth).

How to take from nature to the maximum

Calciferol is a vitamin that enters the body, not only with food, but also sunlight. However, knowing only these 2 rules is not enough to provide yourself with the vitamin to the full. In addition to the basic axioms, it is worth sticking to effective advice from experts, and neither hypovitaminosis or an excess of “D” will be threatened.

  1. Enhance the absorption of calciferol will help a properly composed menu. In particular, products rich in calcium, phosphorus, vitamins A, E and group B can improve performance. Vitamin E plays a special role in the process of absorption of calciferol from food sources, as it controls metabolic processes in the liver, which in turn allows the absorption of vitamin D.
  2. Negatively, vitamin absorption is influenced by animal fat substitutes (since calciferol from food is absorbed only if there is fat) and alcoholic beverages.
  3. Eating cereals increases the need for calciferol. Consequently, the children’s body, receiving a large amount of kasha, needs frequent sunbathing.

In addition, it is important to remember that the combination of calciferol with other vitamins and microelements can affect the absorption of nutrients:

  • vitamin D + calcium + iron – hypervitaminosis D provokes a lack of iron;
  • magnesium + vitamin D – the best absorption of magnesium;
  • lack of vitamin E impairs the metabolism of the D-substance in the liver.

How much sun is laid per day?

The “food” shortage of calciferol is easy to fill with sunbathing. But this does not mean that a few-hour stay in the sun will benefit the body. On the contrary, sunbathing with ignoring the rules is fraught with serious consequences. There must be measure in everything, even in the light of the sun.

One-third of the daily vitamin requirement is easy to get after an 20-minute sunbath. But in the summer, it is important to carry out the procedure in the morning (before 10.00) and in the evening (after 17.00). At this time, solar radiation is non-aggressive, does not cause burns, and the length of the beam is optimal for the consumption of useful substances from the star.

It is important that for sunbathing it is not necessary to go to the beach. On warm days, it is enough to open your arms, legs, face and neck for at least half an hour.

In the summer, many of us spend several hours in a row in the sun. This is especially true of vacationers on the beach. It would seem: Well, they will replenish the reserves of calciferol for the whole coming year. But paradoxically – no. Just as they almost do not get vitamin D from the sun. And all because they do not know how to sunbathe with benefit.

To understand what is wrong with a tan on the beach, first we must recall the biological processes of vitamin production by the body. So, under the influence of the sun, subcutaneous fat produces vitamin D, then enriched with a beneficial substance, it is absorbed back into the skin. And now let us recall another fact. People who spend hours under the scorching sun usually do not go to the beach without sun protection creams, and after sunbathing they immediately go into the shower. From this sunbathing becomes ineffective, because, firstly, the protective cream plays the role of a barrier between skin and ultraviolet, and secondly, the subcutaneous fat enriched with vitamin does not have time to be absorbed into the body – it is immediately washed off.

Also, no effect of the sun’s rays, penetrating through layers of clothing or warming through the glass.

Vitamin D Sources

To replenish the daily dose of vitamin D with food, you need to know exactly what products contain the substance. The daily rate of calciferol contains, for example, 150 grams of salmon. However, most of the vitamin – in fish oil, well known to many since childhood.

Fans of fish and seafood, wanting to replenish vitamin reserves, should eat more herring, sardines, tuna, trout, mackerel, caviar and marine fish of fatty varieties, especially their liver, and algae.

If fortified food is intended for children or for a nursing mother, it is important to include in the menu foods that are both saturated with calcium and D3. They are in goat and sheep milk, sour cream, kefir, cottage cheese, natural yogurt, eggs, butter.

An important source of calciferol for meat eaters is the liver, as well as fatty pork, duck. But vegetarians vitamin D can draw from mushrooms, yeast, cereals, soybeans, parsley, nettle, alfalfa, horsetail.

And the deficiency of the sun is dangerous

A lack of a “sunny” vitamin leads to the body’s inability to absorb calcium from food. And this is fraught with serious health problems, especially for newborns and children under one year old, whose body needs calciferol for normal development and growth. Severe vitamin D deficiency is always tooth decay, caries, arrhythmias, and many other problems caused by a lack of calcium and vitamin D.

The exact level of calciferol in the body shows only a blood test, made in the laboratory using the necessary chemical reagents. But if the deficiency of a substance is large and lasts a long time, it will certainly manifest itself in external signs.

Symptoms in adults:

  • joint diseases, arthrosis, arthritis, osteoporosis;
  • dental problems, teeth brittleness;
  • dramatic weight loss and lack of appetite;
  • insomnia, nervousness, memory impairment;
  • depressive state;
  • burning in the mouth and throat;
  • loss of visual acuity;
  • digestive disorders;
  • Crohn’s disease and other intestinal lesions;
  • muscle pain.

Signs of deficiency in children:

  • growth retardation;
  • curvature of the spine;
  • rickets;
  • bone fragility.

Adult health problems caused by a lack of vitamin D usually go away after a balance of essential vitamins and trace elements is reached in the body.

Dangers of Calciferol Overdose

The fact that the benefits of vitamin D for the body of a huge, has long been known. The list of his “good deeds” for a person includes various usefulness: from a positive effect on nerve cells to an obstacle to the formation of malignant tumors. But if we are talking about hypervitaminosis, then in the case of the vitamin of the sun, this condition is much worse for the body than the lack of calciferol. Develop a number of dangerous consequences for humans.

To start. If the daily dosage of the vitamin is not observed and the body is actively saturated with a substance from, for example, synthetic sources, calcium absorption is significantly enhanced, and it is intensively deposited in the form of hardened salts in organs and tissues. The consequence of this is that the “saline” systems start to malfunction. An overdose of vitamin D is often manifested in arrhythmias, micronecrosis, failure of the nervous system and heart.

Excess vitamin D can give different symptoms – it all depends on the degree of overdose, and it can be 3 types of complexity.

First degree overdose

Doctors call this condition mild poisoning, which does not give toxicosis. External signs manifest themselves in frequent urination, thirst, sweating, constipation, pain in the muscles and bones, nervousness and sleep disturbance appear for no apparent reason.

Second degree overdose

Already not just a banal allergy, toxic poisoning with all the consequences. And these are: nausea, tachycardia, changes in the blood formula, deaf tones are heard in the heart, systolic sounds are noted.

Third degree overdose

Severe poisoning causes harm to the body in the form of vomiting (which is difficult to stop), dehydration and sudden weight loss, drowsiness, anxiety, seizures, pressure reduction and attacks of arrhythmia. The skin becomes pale, and the limbs are cold, bacterial diseases occur. In extremely severe cases, coma may fall.

What to do with an excess of vitamin D

If it so happens that the body has received significantly more calciferol than it needs, you must immediately do everything to quickly remove excess. There are several ways to do this. Which one is better to choose depends on the degree of poisoning.

The easiest way to eliminate the results of mild poisoning. In this case, it is important to take care of reducing the body’s absorption of vitamin D. Vaseline oil will cope with this task (taken orally). A barrier to excess calcium will be vitamins A and E, and diuretic drugs will help to quickly remove the excess.

Severe poisoning is eliminated by a similar principle, but the treatment program includes stronger drugs that prevent the absorption of excess calcium. If the poisoning is accompanied by pathological changes in the nervous, cardiovascular or other systems, the corresponding drugs in the form of injections and droppers are attributed.

How to deal with fish oil for kids

When it comes to vitamin D for children, provided there is a balanced diet and sufficient sun exposure, there is no need for additional medication.

Adequate portion of the vitamin, necessary for the development of schoolchildren, is easy to get from food and from the sun. For this you need to spend every day on the street at least an hour.

A children’s menu to make up of products of animal origin and milk. As for meat, his child’s body should receive at least twice a week.

The justification for the introduction of pharmacy vitamins into the diet can only be the inability to visit the sun and eat foods rich in calciferol. And also, if the child has noticed a curvature of the legs or the doctors diagnosed a disease that requires medical treatment.

But about the vitamin D for newborns are currently heated debate. Adherents of the “old school” persistently cite as an example the experience when “everyone was fed fish oil, and nothing — that was how they grew!” But at the same time, their opponents remind: the little ones get everything they need with mother’s milk, so there is no need for additional pharmaceutical preparations. Especially, if we are talking about solar vitamin D. Meanwhile, categorically sticking to one of the parties does not follow, since not one of these theories is fully 100-percent correct. And there are exceptions even for the strictest rules.

So, there is no need to specifically feed a baby with calciferol in drops or another form, if the nursing mother has enough nutrition and the child spends 30-60 in the sun for minutes a day.

But in this light it is worth clarifying two points. The first. It is impossible to call walking in the sun when the baby is in a wheelchair, completely fenced. If mothers do not want strangers to stare at their baby, you should choose a secluded place away from street dust and noise and open the stroller with the child for at least an hour. It is important to remember: the sun’s rays are useful only in the early and afternoon hours. And the second. Good nutrition of a nursing mother should consist of meat and dairy products, fish and eggs, a variety of vegetables, and not forget which fruits have vitamins and trace elements that are useful for the baby and mother.

Also, do not worry about the possible lack of vitamins in babies who are on mixed or completely artificial feeding. Baby food of the new generation contains a full range of necessary for the full development and growth of the baby. Even if the child, due to various circumstances, spends little time in the sun (was born in winter or late autumn) and at the same time feeds exclusively on mixtures, the parents also have no need to worry about the lack of vitamin D in their bodies.

Another thing, if the food for the child is milk from a cow, a goat or donor, or a nursing mother does not eat well. Then, with the permission of the doctor, you can artificially fortify his diet.

Well, and at the end – regarding the argument: “Why then did our grandmothers feed the kids with fish oil?”. The thing is that the mandatory intake of drugs for the prevention of rickets in infants is a practice instituted almost half a century ago. Then the diet of nursing mothers, to put it mildly, was not the best, women worked a lot and hard, there were no high-quality mixtures, and donor milk for newborns lost all its properties after boiling. In those conditions, fish oil was indeed the salvation necessary for babies. Today, the situation has changed dramatically and an additional intake of vitamin D is possible only as directed by the pediatrician.

When pharmacy vitamin D is appropriate

Pharmaceutical form of saturated calciferol in our latitudes is used in extreme cases, when neither the sun’s rays, nor vitamin-rich food can help. Usually a laboratory variant of D substance is prescribed for:

  • rachitis in children and adults;
  • slow healing of bone tissue after fractures;
  • arthritis, osteoporosis, bone softening and bone marrow inflammation;
  • gastritis, pancreatitis, enteritis, Crohn’s disease;
  • lack of calcium and phosphorus in the blood;
  • tuberculosis;
  • psoriasis;
  • muscle diseases;
  • climax;
  • viral and catarrhal diseases;
  • Aids.

Little known interesting facts

In recent years, scientists have uncovered many D-secrets and, having thoroughly studied calciferol, learned a lot of interesting things about this vitamin.

For example, few people know that a lack of calciferol can cause schizophrenia or cause seasonal depression. And in order to saturate the body with vitamin D, black people require 20 times more sunlight than fair-skinned ones.

An overdose of vitamin through the skin is impossible – a certain amount of substance is produced on the human body, regardless of the time spent under the rays.

It is enough to take sunbathing on 2-3 weekly in order to reduce the risk of diabetes and certain oncological diseases by more than 2.

In the countries of the North, an alternative to natural sunbathing is tanning beds – it stimulates the production of vitamin D by the skin under the influence of ultraviolet rays. In addition, residents of the northern territories are more at risk of cancer than the inhabitants of warm countries. This is due to the level of obtaining vitamin D from the outside.

Tanned and old skin is not able to synthesize vitamin D. And for therapeutic tanning, 15 minutes is enough – the rest of the time spent under the scorching rays is useless for health.

For the absorption of vitamin D, fats are needed. Skin, this axiom also applies. Therefore, before taking a sunbath, you should not wash off the sebum, and you should not take a shower immediately after tanning, it is better to wait for 15 minutes.

Natural antioxidants perform the function of sunscreens, without affecting the synthesis of vitamin D by the skin. These properties have blueberries, pomegranates, acai fruit.

Village children are less likely to suffer from a lack of vitamin D – the atmosphere in the villages is cleaner than in industrial cities, which allows easier penetration of the ultraviolet.

Vitamin worse absorbed by the body with kidney and liver.

The daily intake of fortified milk will help to maintain the level of calciferol that is minimally necessary for an adult organism.

Drinking tea and coffee in large quantities “depletes” the body’s vitamin reserves.

If for a long time the nutrition was balanced, then the body’s accumulated reserves of vitamin D in the liver would be enough for 6 months.

Calciferol has the properties of vitamin and hormone, the structure of which is similar to steroid hormones, in particular testosterone.

It turns out that “washing” cats is also associated with the D-substance: animals lick off the vitamin produced on the skin.

Pharmaceutical vitamin D release forms

The pronounced lack of calciferol is the reason to resort to the use of the pharmacy counterpart of the “solar vitamin”. The pharmacological industry offers the drug in different forms:

  • in pills;
  • in capsules;
  • oil based;
  • water solution and others.

The basis of pharmaceutical preparations are forms of natural vitamin and its synthetic analogues.

Instructions for use will explain how to properly use a tablet of vitamin D, in particular before or after a meal. Recently vitamin complexes from calcium and D3 are popular. They serve as a prophylactic against skeletal and bone tissue diseases (osteoporosis, bone tuberculosis and others). Calciferol oil solution can be taken orally. In some cases, intramuscular or intravenous injections of the drug are prescribed. And vitamin D in the pharmacological form of an ointment or cream is an anti-psoriasis remedy.

It is difficult to say which of the listed drugs is best, but there are optimal proposals for each specific case or illness.

For example, if we are talking exclusively about prophylactic intake, then it is better to stop your choice on mineral-vitamin complexes in the form of tablets or capsules. As a prophylaxis, the course of vitamin D can be stretched over several years: after the 3 weekly intake, take a break for a month or two. When to start a new phase – decide together with the doctor, after studying blood tests in the laboratory. As a treatment program for rachitis, taking Calciferol lasts a month and a half, then a week break and repeating. The optimal dosage is 50-125 mcg, but in each case, the doctor determines all the nuances of the treatment.

For the prevention of rickets, hypovitaminosis, a liquid preparation is suitable – calciferol in oil. This form of medicine is suitable for children. How to give a child a solution of vitamin and what affects – described in detail in the annotation of the drug. But the best option: drip vitamin oil on a piece of black bread and slowly eat it.

Both the tabletted and oily form of calciferol is taken during the meal or immediately after it. Ideally, taking vitamin D in combination with course A, E, C, group B and magnesium and calcium salts.

After passing through each round of taking the drug, it is important to make a blood test to make sure that the treatment has beneficial effects, and at the same time to prevent hypervitaminosis. Laboratory conditions determine the amount of D2 and D3 in blood. The optimal concentration of a substance in the blood on an empty stomach is 10-40 µg / l.

Cosmetic use

Quite a lot has already been said about how important vitamin D is for the human body. So far, the conversation has been going on, so to speak, about the inner side, but Calciferol will be able to take care of the appearance of the person. In particular, he is able to take care of the beauty and health of hair.

Like other nutrients, vitamin D can be added to ready-made shampoos, balms, masks and creams, thereby enriching cosmetics with useful substances. Vitamin cocktails are suitable for a more effective effect: in addition to calciferol, use other substances useful for hair, such as B, A and E vitamins. A good effect would be the usual rubbing of an oil solution of vitamin D into the scalp (finger movement, light massage). Regular hair vitamins will give excellent results in the form of thick, strong and healthy curls, relieve dandruff and itchy skin on the head.

Vitamin hair masks

Recipe 1

Despite the simple recipe, this mask is an effective means to strengthen the hair at home.

As a base, take olive and burdock oil, mix thoroughly and add approximately half of the ampule of calciferol to the mixture (you can take an oil solution). Heated to a comfortable temperature means rub into the roots of the hair and leave for at least an hour. Wash off with warm water. Repeat every week.

Recipe 2

Mix oils: burdock, almond, ylang-ylang and jojoba. Vitaminating the oil base with substances A, E, B1, B2, B6 and D. Apply the prepared mixture to the hair roots, wrap it with polyethylene, insulate and leave for 2 hours. Repeat weekly. As a preventive measure – once a month.

Recipe 3

Mix egg yolk with castor oil and an ampoule of vitamin D. Apply to the scalp and wait at least 15 minutes. Wash off with warm water with fortified shampoo. The express course is daily for 3 days. Under normal conditions, you can apply once a week.

Instead of a conclusion

The most accessible of the vitamins – D can rightly be called one of the most important for the body. Many people know that replenishing the body’s reserves with this useful substance is easier than ever – it’s enough to go outside, but at the same time they forget about the rules that are important for the normal absorption of calciferol. Follow the advice of experts, often smile at the rays of the sun, and it will thank you for good health.

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