Vitamin D

Vitamin D deficiency can weaken the immune system and make you catch many diseases. Vitamin D deficiency affects bone and muscle health; supplements have not been shown to prevent cancer or heart disease.

We are nourished by the sun. But what about in winter, without sunshine? We can obtain vitamin D, which is important for the development of our bones, from the sun. However, remember that vitamin D is also found in foods.

What is vitamin D?

Vitamin D, which has important functions in every age group, is not a simple vitamin. Vitamin D ensures that calcium is retained in the bones and that bone matures and becomes stronger. Vitamin D is also necessary for the absorption of calcium and phosphorus. It also strengthens the immune system and takes part in the production of some hormones. By increasing the production of certain protective substances in the respiratory system, it has a protective effect against lung and respiratory tract infections.

How is vitamin D deficiency recognized?

In vitamin D deficiency, slow growth, late walking, delayed teething and more frequent infections are observed in infants and children. In adults, bone and muscle pain, weakness in activities such as walking and climbing stairs, and tiring easily occur. You can find out your vitamin D level by having a check-up at our laboratory.

Which diseases does vitamin D deficiency cause?

The most common symptoms of vitamin D deficiency are muscle and bone pain and fatigue. Over time, the deficiency can lead to decreased bone density and bone loss known as "osteoporosis". Vitamin D deficiency plays an important role in the development of osteoporosis, especially after menopause. Taking calcium alone is not enough to prevent hip and spine fractures. Vitamin D needs to be taken because it increases calcium absorption. In infants and children, vitamin D deficiency is particularly important. In case of deficiency, the body cannot use calcium, which causes rickets, in which bone growth slows and the bones become deformed. Some studies in recent years show that, apart from bone health, vitamin D deficiency is associated with some cancers (colon, prostate, breast), some infectious diseases such as hepatitis and tuberculosis, cardiovascular diseases, respiratory diseases such as asthma, some psychiatric diseases, diabetes and hypertension.

Which foods contain vitamin D?

Adults need 400-800 IU of vitamin D a day. Vitamin D is found in foods such as fish, fish oil, milk and dairy products, egg yolk and butter. The vitamin D in foods is not in an active form. This vitamin in foods is converted into its active form in two steps, first by the liver and then by the kidney. However, it is quite difficult to meet the vitamin D requirement through diet.

What should be considered when taking vitamin D?

Vitamin D can be obtained from sunlight and food. The sun's ultraviolet rays start vitamin D production in the skin. Our requirement is largely synthesized in the skin through sunlight. The vitamin D synthesized in the skin passes into the blood. It then passes to the liver and kidney, is converted to the active form of vitamin D and is used in the body. Vitamin D can be stored in muscle and fat tissue.

The body's ability to store vitamin D is important. This is because synthesis in the skin is only possible in the summer months. In winter, since it is not possible to get enough sun and the angle of the sun's rays is not suitable, vitamin D production remains insufficient. In summer, getting 20-30 minutes of sunlight a day is enough for vitamin D synthesis. Sunbathing for this duration and with this frequency throughout the summer can generally meet the vitamin D requirement for six months.

Because of the risk of skin cancer, sunbathing for long periods without sunscreen is not recommended; the need is met through food and, if necessary, supplements. Proper vitamin D supplementation is especially important in older people. Measurement is done for indications such as bone disease, malabsorption, kidney/liver disease, and on a doctor's recommendation.

Taking too much vitamin D can also raise the calcium level in the blood and cause conditions such as nausea, constipation, heart rhythm problems and kidney stone formation. For this reason, unnecessary amounts of vitamin D supplements are not recommended without measurement. A 25(OH)D level below 20 ng/mL indicates deficiency (below 10 ng/mL is severe deficiency), and 20-50 ng/mL is considered sufficient; levels above 80 ng/mL carry a risk of toxicity.

To have your test done in Northern Cyprus, please contact our Nicosia or Kyrenia branch. We wish you good health!