Vitamin D is an essential vitamin or mineral

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Vitamin D is an essential vitamin or mineral known as light as the sun vitamin is synthesized in the skin when exposed to sunlight. It provides benefits to support the skeleton, mood, and more.

Vitamin D is the nutrients that dissolve in fat. It is one of 24 critical micronutrients for human survival. The sun is a natural source of key nutrients, but was found vitamin D also naturally in fish and eggs. He added that dairy products.

Dietary supplements of vitamin D is associated with a wide range of benefits, including increased awareness and immune health, bone health and wellness. Supplementation may also reduce the risk of cancer, heart disease, diabetes and multiple sclerosis. People may suffer from vitamin D deficiency also experience increased testosterone levels after supplementation.

The body produces vitamin D and cholesterol, provided there is an adequate amount of exposure to the sun's ultraviolet rays. Not only a sufficient amount of ultraviolet radiation from the sun when it is no UV index 3 or higher, which occurs only year-round near the Ecuador, between parallel 37.

Most people are not from a lack of vitamin D, but they have the optimal level of vitamin D, either. Because of the many health benefits of vitamin D supplementation it is recommended if the optimal levels are not present in the body.


Taking (the recommended dose, active and quantities, and other details)
It was set recommended daily amount of vitamin D currently in 400-800IU / day, but this is very low for adults. The safe upper limit in the United States is 2,000IU / day, while in Canada is 4,000IU / day. Research suggests that the safe upper limit is the real 10,000 IU / day. Supplements moderate dose of vitamin D3 1,000-2,000IU enough to meet the needs of the vast majority of the population. This is a set of lowest effective dose. High doses based on body weight, is in the range 20-80IU / kg per day.

It is recommended that vitamin supplements with D3 (cholecalciferol) to D2 (ergocalciferol) D3 supplementation is also used more efficiently in the body.

It should take vitamin D a day with meals or a source of fat, such as fish Oil.1. Sources and structure

1.1. Sources and acceptance

Vitamin D is classified as a vitamin necessary or metal which owes its name to simply be discovered shortly after the vitamins A, B (before the report of the vitamin "B" was not a single molecule), and vitamin compound C. [2] was initially found to be the element Elements of cod liver oil, and credited as the "anti-rachitic" (against rickets) complex to explain how the cod liver oil effective in the treatment of rickets [3].

Vitamin D is used to refer to a group of related molecules, which combine to increase the number of the body of 25-hydroxyvitamin D (circulating form of vitamin D) and then dual 1.25-hydroxy-range D (active hormone).
Food sources of vitamin D3 include:

Milk, the most common source of vitamin D and in the United States [4] showed a downward trend in recent decades [5]
Cod liver oil on 2.54-2.78mcg / ml. [6], even though the labels would be more accurate based on the specific product since some of them less than this estimate as 33.5-172.3IU / ml [7] [8]
Dairy seems to be the best source of vitamin D3 food. The effectiveness of cod liver oil vary depending on the processor and method of analysis.
Previously, the GDR was set at 400 1997 international units (IU, which is equivalent to approximately 10 micrograms of vitamin D3) and this dose sufficient to reduce the risk of rickets in children. [9] Even today, eating 400 IU (although maintaining the mother in 'poor' clinical case, according to current definitions) is not sufficient to prevent the occurrence of rickets. [10]

This is the entrance to the goal of 400 IU actual total vitamin D3 and eat, is usually seen as a lack of adults [11] to 400 IU can not maintain ideal levels between 50-75nmol / L, which is considered the ideal respectively. [12] [13]

The recommended daily amount of vitamin D the old is now sufficient for adults, despite being sufficient to prevent rickets in children. There is a need for a high nutritional levels.

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The synthesis of vitamin D may occur after contact with the sun, where the body stores of 7 dehydrocholesterol (a derivative of cholesterol) makes cholecalciferol (vitamin D3). [14]

In some cases, reduce the synthesis of vitamin D. rate as follows:

Latitudes that are farther from Ecuador tend to reduce the synthesis rates due to lack of exposure to sunlight. And many studies suggest that the northern United States (relative to the southern United States) less UVB radiation experiment [15], which seems to be related to cancer [16]
Weather patterns or seasons that reduce exposure to the sun, such as clouds or darkness [17] [18]
A combination of latitude and season with the northern hemisphere (Boston and Edmonton, latitude 42.2 until 55 ° N) does not produce any vitamin D between October and March [19]
The collapse of the areas most ozone (Dobson units evaluation) seem to have the upper UVB rays [20]
Dark skin has a slower synthesis of lighter skin and blacks are routinely in the top rate of vitamin D deficiency compared with the risk of skin color lighter (Asia and the Caucasus, white) when other factors are controlled. [21] [22]
Many of the factors mentioned above, the synthesis of vitamin D from the sun rates effect. The two most important factors are the show, and be closer to the results Ecuador in the synthesis of vitamin D, and the tone of the skin, and blacks have a higher vitamin risks D. A complete failure to produce any provitamin caused by UV and pointed D above 42.2 degrees north latitude (Boston), from November to February (4 months), which takes up to 6 months above latitude 55 degrees north (Edmonton). Range of 18-32 ° N still produces vitamin D during the winter.
Although some sunscreen is likely to be associated with a lower risk of sun cancer (melanoma), [23] [24], an issue that is somewhat contradictory results [25], and it seems that sunscreens to significantly reduce the synthesis of vitamin D the effects of UVB to interfere with the current. [26] [27] chronic (non-acute) has been associated with the use of sunscreen with a lack of vitamin D [28]

Sunscreen able to significantly reduce the synthesis of vitamin D, and can be linked to chronic use suffer from a lack of vitamin D, if not supplements by mouth.

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Annex is a standard vitamin D3, also known as cholecalciferol. Vitamin D3 tend to be better absorbed than other forms of vitamin D. In the liver cholecalciferol is converted to 25-hydroxycholecalciferol through cholecalciferol enzyme 25-hydroxylase and then sent to the kidneys to be hydroxylated to 1,25-dual Hdroxa. 1,25-dihydrocalciferol also known as calcitriol, the active hormone which results in the intake of vitamin D3.




1.4. Bioactivation

Vitamin D is known to be the introduction of doping, and this means that no biologically active at this time, but may become active in the body after metabolism. There are different ways to supplement oral and synthesis of biological original skin.

When supplementation is irrelevant, it must be converted 7-dehydrocholecalciferol structures to cholecalciferol (vitamin D3). This initial metabolism present in the skin and starts the metabolism by light (UVB spectrum 280-320 [29]), which breaks the part of the molecule known as the loop B. and metabolism, called provitamin D3, for then isomerized to vitamin D3, and can be subject to metabolism in the liver. [29] [30]

And brokered the first step of the bio-activation of the molecule resulting cholecalciferol to 25-hydroxycholecalciferol 25-hydroxylase before, and CYP27A1 CYP2R1 that both involved. [14] This process occurs mainly in the liver, because of an enzyme (CYP27B1) after that mainly expressed in the kidney a lot of serum 25-hydroxycholecalciferol is output so you can get on these tissues. CYP27B1 be subject to then become the product is 1.25 Hdroxa dual-active form of vitamin D as a hormone. [14]

And bioactived vitamin D3 in the form of the hormone, both in two phases (if from supplements that contain vitamin D3) or three stages if part of the storage of the skin, and the skin with the mediation for the first time are dealt with (nonsupplemental) conversion and two steps metabolism Later in the liver and kidney, respectively

15. variables supplements

Vitamin D is itself divided into two forms, ergocalciferol (vitamin D2), which is derived mainly from plants, and cholecalciferol (vitamin D3), a form produced in mammals and fish, and thus is a component of the oil supplements, cod liver (with Vitamin A and fatty acids from fish oil). [31] [32] The only difference in these two molecules is the methyl group, such as vitamin D3 is 27 carbon long, while D2 is 28 carbon. [33]

The both vitamin D2 and D3 as compounds forefront hormone (which works to increase the circulation of 25 levels hydroxy vitamin D) [31], although it seems that there is controversy about which form is the best in the increase in circulation of 25-hydroxy vitamin D, with Several sources indicate that vitamin D3 is more effective, such as the active hormone is a 25-hydroxycholecalciferol instead of ergocalciferol (more like that of D3 to D2 in the structure) should not be sold as a supplement and D2. [34]

Due to differences in molecular weight from IU of vitamin D3 is ng 25 in weight, while the weight 25.78ng IU (the difference being a methyl group mentioned above) which means that the dose of 400 international units of vitamin D3 (10 micrograms) would 385IU It is believed that this difference is important for the prevention of rickets and food fortification.

Vitamin D2 and D3 are two types of vitamin D that are able to increase circulating levels of the active hormone. Although the D3 is more effective than D2 (based on weight) is (the controversy) believe that the unification of two of the value of the normalization of the difference IU.
Some studies, for example, supplementation 11 weeks in the winter of 1000 IU (D2 or D3, with a third group received 500 IU each), either in the form of supplements [35] or enrich orange juice [36] have observed parity between the two forms , and other parts of supplementation with 1000 IU of vitamin D a day for people with disabilities have noticed a difference in circulating hormone levels, but no differences in thyroid hormone. [37]

Accelerin-Read Shocking Nootropic Facts In a few cases, supplements of vitamin D2 increased 1,25-dihydroxyergocalciferol levels remain low molecule circulating 1,25-Hdroxa bilateral levels. [38]

Other studies using daily doses of 1,600IU for a year, [33] 4,000IU more than 14 days, [39], and intermittent doses 50,000IU one month to one year [33] or a dose of one-time [40] and a sharp dose up 300,000IU D3 [41] and was also observed to be more effective than D2, according to Meta analysis of the difference in efficiency between the D3 and D2 is more pronounced with bolus supplementation with daily supplements. [42]

When comparing against D2 D3 (on the basis of international units), and there is mixed evidence for both supplements suggests either a bioequivalence (no significant difference) or superiority of vitamin D3. Studies indicate that the D2 more efficient, it may be wise to choose D3 supplements as there are.
D2 is produced industrial (for the purpose of supplements) irradiation of ergosterol (ergot mold) while D3 is synthesized from 7 dehydrocholesterol. [43]

D2 seems to be less stable chemically ex vivo D3 (and not in the base oil, but) [44] [45] leads to some authors suggest that may have a poor shelf life. [34]

It has been compiled D2 and D3 (supplements) through various means, and it appears that there are differences in stability with D3 D2 is more stable than it was in the form of powder.