Sand has been talking about it for some time: there are those who resort to the monthly single dose of vitamin D and those who discuss the advisability of taking supplements. The expert’s opinion
Vitamina D and supplements
Quanta vitamin D it is necessary every day and when it is necessary to integrate it, but above all in what doses? The debate has been open for some time and recently the opinion of an American cardiologist who, in the magazine, brought attention to the issue Medscapehe stressed not so much the benefits of vitamin D, but rather the risks that would be run in supplementation with supplements. His opinion, however, refers above all to the reality of the USA, where the dosages of tablets or drops are much greater than in Italy. Not to mention that too the obese population is higher and the excess fat ends up nullifying the effects of vitamin D, which is water-soluble and therefore dissolves in the fat tissue without being absorbed by the body, in particular by the bones.
Yet doubts remain, even regarding the how to take this prohormonefundamental precisely for the teeth and bone health, especially for women and as the years go by. Here are the answers of the expert, the endocrinologist Giovanni Carlo Isaia, President of the Academy of Medicine of Turin and of the Osteoporosis Foundation, as well as Professor of Internal Medicine and Geriatrics of the University of Turin.
How Much Vitamin D Really Need
We assume that, compared to a few decades ago, the lifestyle has changed: in addition to one greater sedentary lifestyle, the time spent indoors (home, office, school) has increased. This has helped to increase the slice of the population with vitamin D deficiency, which is also favored by sun exposure, as well as by food (20%) and movement. In Italy it is estimated that it is estimated that 60-80% of people do not have a sufficient amount. In the less sunny Nordic countries, the diet has been supplemented with vitamin D for some time. But is it also needed by us? “Absolutely yes, as demonstrated in 2014 with one of our studies: Italy is one of the countries with the greatest hypovitaminosis D, ie a deficiency of this vitamin, together with Greece and Spain. It may seem strange given that they are all countries bordering the Mediterranean, but the difference is given by the fact that Finns and Norwegians “seek” the sun, since they have less: not only have they preferred beach holidays, but for years add vitamin D to widely consumed foods, such as milk, cheese, etc. In short, they understood that it is good for health, not only for bones, but also for muscles and other organs. We too should be concerned about the effects of vitamin D deficiency, especially in the elderly population who often stay less in the sun because they go out less, do not go to the beach, are ashamed to put on a bathing suit or have skin problems that advise against sun exposure “, explains Isaiah.
How much vitamin D to supplement and how often
According to the studies conducted so far, those who have little exposure to the sun produce on average 400 units of vitamin D per day, which are considered insufficient: “The ideal would be to reach 2,000 units in an adult subject, which, however, in an elderly person can even reach 4,000 because they are frail people and at greater risk, for example, of falls, fractures, etc. “, explains the expert, who adds:” As for the frequency with which to take vitamin D, it also depends a little on the subject: being actually a hormone, it is metabolized differently depending on the person. In general, a close intake is preferred, therefore daily instead of the monthly single dose. Let’s say that if one drop normally contains 500 units of vitamin D, 3-4 per day is ideal. However, a weekly dosage may also be fine, because the body is able to “stow” any excess quantities and then release them over time ».
The risk of an overdose is another central issue.
Are there any side effects of overdosing on vitamin D?
«From the studies and observations we have also conducted we do not emerge any risk associated with an overdoseOn the contrary, we have had patients who had taken the quantity of vitamin D expected monthly in a single day, without reporting any damage. This is because the organism has a sort of self-regulation: if an excessive quantity is introduced, this ends up in the adipose tissue, which functions as a kind of bank or deposit – explains Isaiah – On the other hand just think about what happened in antiquity, with primitive men: they tried to make them he buys up in the summer, in view of the winter when they lived mostly in caves, but they could count on a gradual release of stocks already accumulated ».
«Be careful, though, because this is only valid with vitamin D from colecalcifenolonot with that hydroxylated, which instead can give headaches, intoxications, etc. Beyond the scientific explanation of the difference between the two, we can clarify that the first is the one found in almost all the supplements on the market, while the second is only in drugs, which can only be bought with a prescription and prescription “. “Of course this does not mean that the recommended doses of 2,000 units per day can be exceeded, but that if you were to take more for a short time, there would be no major side effects.”
How important is the age and weight of the person
Age and weight can also affect the quantities needed to supplement the ideal quantities of vitamin D. In the first case because, as clarified by the expert, the elderly would need higher doses; in the second case because «being a fat-soluble hormone, that is, that dissolves in fat, in the presence of greater adipose tissue, vitamin D is incorporated by the latter and less remains available to the organs. For this, for example, with the same sun exposure, the obese are more likely to have hypovitaminosis D“. With regard to the circulation of vitamin D, several studies have shown the benefits not only on bones and muscles, but also on the intestine, for example.
The benefits of vitamin D: from the bones to the intestines
According to various researches, a vitamin D deficiency can also be associated with intestinal disorders, such as frequent diarrhea and more contained growth, which instead would suggest celiac disease. «The reason is simple: vitamin D can be compared to a key which, in order to open a door, requires a lock represented in this case by the receptors. Well, the latter are found throughout the body, not just in the muscles or on the bones, but also in the intestines or white blood cells, for example. This would also explain why vitamin D is important for the proper functioning of immune system»Concludes the expert.