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About The Vitamin D3

Vitamin D3, also known as cholecalciferol, is a fat-soluble vitamin that plays many key roles in human health. The following is a detailed introduction to it:

I. Basic information

Chemical structure and source: The chemical structure of vitamin D3 belongs to steroid derivatives. It is mainly converted from 7-dehydrocholesterol in human skin after ultraviolet irradiation. This is also one of the most natural and main ways for the human body to obtain vitamin D3. In addition, it also exists in a small amount in some animal foods, such as fish oil, egg yolk, liver, etc.

Solubility and storage in the body: Because it is a fat-soluble vitamin, it is easily soluble in oil and fat. After ingestion, it needs the help of fat to be better absorbed by the human body. And unlike water-soluble vitamins, it can be stored in parts of the body such as adipose tissue and liver, and then released and utilized when the human body needs it, but if it is ingested in excess for a long time, it is also easy to accumulate in the body and produce adverse effects.

II. Food sources

Fat-rich fish: Fish such as salmon, tuna, and cod are rich in vitamin D3. For example, salmon contains about 500-1000 international units (IU) of vitamin D3 per 100 grams, and tuna contains about 200-300IU per 100 grams. These fish are not only a source of high-quality protein, but also an important food source for people to obtain vitamin D3 on a daily basis.

Eggs: Egg yolk is one of the common sources of vitamin D3. Every 100 grams of egg yolk contains about 200-300IU of vitamin D3. As a commonly consumed food, eggs provide people with a certain amount of this vitamin steadily.

Animal liver: Animal livers such as pork liver and chicken liver contain relatively more vitamin D3. Every 100 grams of pork liver contains about 50-100 IU of vitamin D3. However, as the detoxification organ of animals, liver should be selected from healthy and safe sources when consumed, and consumed in moderation.

Dairy products (partially fortified): Some dairy products are fortified with vitamin D3, such as some brands of milk and cheese. Every 100 ml of milk fortified with vitamin D3 contains about 100-120 IU of vitamin D3, which helps people take in an appropriate amount of vitamin D3 while supplementing calcium, and better promotes calcium absorption and utilization.

III. Physiological functions

Regulating calcium-phosphorus metabolism: This is one of the most important physiological functions of vitamin D3. It can promote the absorption of calcium and phosphorus by the small intestine, maintain the calcium and phosphorus concentration in the blood at normal levels, and provide sufficient raw materials for the growth and development of bones and the maintenance of normal bone structure; at the same time, it can also act on bone tissue, stimulate the activity of osteoblasts, promote bone salt deposition, help strengthen bones, and regulate the function of osteoclasts, so that the bone remodeling process proceeds normally and maintains the healthy state of bones. In terms of kidneys, vitamin D3 can also promote the reabsorption of calcium and phosphorus by the renal tubules and reduce the loss of calcium and phosphorus.

Regulate the immune system: Vitamin D3 plays a complex regulatory role in the immune system. It can affect the differentiation, proliferation and function of immune cells (such as T lymphocytes, B lymphocytes, macrophages, etc.), enhance the body’s innate immunity and acquired immune response capabilities, and help the human body better resist the invasion of foreign pathogens, such as in preventing infectious diseases (such as respiratory infections, etc.). At the same time, it also participates in the regulation of immune tolerance to avoid excessive activation of the immune system and cause autoimmune diseases, which is very important for maintaining the balance and stability of the immune system.

Other potential effects: Studies have shown that vitamin D3 is also related to cardiovascular health, and may help regulate blood pressure, improve endothelial function, and reduce the risk of cardiovascular disease; in terms of the nervous system, it may have a certain impact on brain development, cognitive function, and emotional regulation, but these mechanisms are still under further study.

IV. Deficiency and excess manifestations

Deficiency manifestations:

Rickets (children): During the growth and development stage of children, if vitamin D3 is deficient, it will affect the normal mineralization process of bones. It manifests as skull softening (there will be a ping-pong-like feeling when pressing the skull with fingers), square skull (the skull has a square appearance), pigeon chest (the sternum protrudes forward, shaped like a pigeon chest), funnel chest (the sternum xiphoid process is sunken inward), rib beads (the junction of the ribs and costal cartilage is enlarged, shaped like beads), bracelet sign (the wrist bones are enlarged, like wearing a bracelet), O-shaped legs or X-shaped legs (bends and deforms the lower limb bones) and other bone deformities, which seriously affect children’s physical development and normal life.

Osteomalacia (adults): When adults lack vitamin D3, calcium salts in the bones are constantly lost, and new bone salts cannot be deposited normally, causing the bones to become soft and deformed. Symptoms such as back pain, bone tenderness, and muscle weakness often occur. In severe cases, pathological fractures may occur, causing great inconvenience to the patient’s life.

Others: It may also be related to low immunity, making it easy to catch infectious diseases such as colds and flu, and some studies have found that vitamin D3 deficiency may be associated with an increased risk of certain chronic diseases (such as diabetes, cardiovascular disease, etc.).

Overdose symptoms: Long-term excessive intake of vitamin D3 (daily intake of more than 10,000-20,000 IU for adults and more than 1,800-2,000 IU for children for a long time) can lead to vitamin D3 poisoning, which is mainly manifested as hypercalcemia. Excessive calcium concentration in the blood can cause symptoms such as loss of appetite, nausea, vomiting, polyuria, thirst, constipation, muscle weakness, arrhythmia, etc. In severe cases, it can even lead to calcification of important organs such as the kidneys, damage organ function, and affect physical health.

V. Applicable population and recommended intake

Applicable population:

Infants and children: They are in a stage of rapid bone growth and development, and their demand for vitamin D3 is relatively large. Adequate vitamin D3 intake helps prevent the occurrence of rickets and ensure the healthy development of bones, so it is necessary to ensure sufficient daily intake, which is usually obtained through breast milk, formula milk, complementary foods, and appropriate sun exposure.

Pregnant and lactating women: During this special period, the mother’s vitamin D3 level is not only related to her own health, but also affects the fetus’s bone development and health after birth. For example, the normal mineralization of the fetus’s bones in the uterus requires sufficient vitamin D3, so pregnant and lactating women need to increase their vitamin D3 intake appropriately, which can be met through dietary supplements and the reasonable use of supplements under the guidance of a doctor.

Elderly people: With age, the skin’s ability to synthesize vitamin D3 decreases. At the same time, the elderly have relatively fewer outdoor activities, insufficient sunshine time, and their own bone health problems (such as osteoporosis, etc.) are more prominent, so the demand for vitamin D3 is also relatively high, and it is necessary to focus on supplementation to maintain bone health and prevent fractures.

Recommended intake: The recommended intake varies for people of different age groups and physiological states. The recommended daily intake for infants aged 0-12 months is 400-1000IU; the recommended daily intake for children and adolescents aged 1-18 years is generally 600-1000IU; the recommended daily intake for adults (including pregnant and lactating women) is usually 600-800IU; the elderly can increase it to about 800-1200IU, but the specific intake should be determined based on the actual situation of the individual, such as sunshine conditions, dietary structure and other factors. If necessary, it can be adjusted under the guidance of a doctor or nutritionist.

VI. Precautions

Sunlight effect: The synthesis of vitamin D3 by the skin through ultraviolet radiation is an important way for the human body to naturally obtain this vitamin, but factors such as sunshine time, season, latitude, skin color, and sun protection measures will affect the synthesis efficiency of the skin. For example, in high-latitude areas and when the sunshine time is short in winter, the amount of vitamin D3 synthesized by the skin will be significantly reduced; for people with darker skin, the melanin in the skin will absorb some ultraviolet rays, and the efficiency of vitamin D3 synthesis in the skin will be relatively low; sun protection measures such as using sunscreen and wearing sun-proof clothing will also block ultraviolet rays and reduce the synthesis of vitamin D3, so it is necessary to comprehensively consider supplementing vitamin D3 through diet and other channels according to the actual situation.

Drug interactions: Some drugs may affect the metabolism or action of vitamin D3. For example, glucocorticoids (commonly used to treat inflammation, autoimmune diseases, etc.) will inhibit the activity of vitamin D3. Patients who use such drugs for a long time often need to supplement an appropriate amount of vitamin D3 at the same time; anti-epileptic drugs (such as phenytoin sodium, etc.) may also interfere with the metabolism of vitamin D3. People who take these drugs should also pay attention to the supplementation of vitamin D3 and regularly test the changes in vitamin D3 and related indicators such as calcium and phosphorus in the body.

In short, vitamin D3 plays an important role in human health, especially in bone health and immune system regulation. People should pay attention to ensuring its normal intake through a reasonable diet, proper sun exposure, etc. If special groups need additional supplements, it is recommended to do so under the guidance of a doctor or nutritionist.