In the past few years, vitamin D has become a cult following. Especially in our country, where the sky is gray overhead - more than six months a year. I can say that in my environment almost everyone drinks it. Many bloggers on Instagram talk about him: a few drops help not to get sick during the cold season and to be cheerful throughout the autumn-winter period.
In September last year, I also decided to succumb to the general trend: I found all the symptoms of a lack of vitamin D from an article on the Internet (from fatigue in the morning to frequent colds) and made an appointment with a doctor. The analyzes did confirm the symptoms, so I was prescribed Vigantol (oil-based vitamin D). I drank the drug for two months. But, to be honest, I did not notice any positive changes. Even the placebo effect didn't work. And this despite the fact that repeated tests showed that vitamin D in the body reached the normal level, and no other deviations were found. At that time, my vacation saved me, and the question of the miraculous power of the vitamin remained open until it was discussed in the editorial office. To dispel all disputes and doubts, I turned to an expert - Ph.D., endocrinologist, dermatologist and diabetologist Olga Dvoinishikova.
Why I didn't feel the effects of vitamin D
Doctor Olga Dvoinishkova noted that my expectations from taking vitamin D were too high - it certainly does not save me from fatigue and colds. Moreover, some of its properties, especially those that some bloggers write about, have not been scientifically proven.
“The main function of vitamin D is to strengthen bone tissue,” explained the expert. “That is why it is prescribed for children and adolescents. And most often with the intake of another vitamin - potassium. The rest of the properties - an increase in vigor and the immune system, stabilization of hormonal levels in women, the fight against obesity of type 2 diabetes - are currently only the observation of doctors, but have no official confirmation."
Also, she says, vitamin D should not be mistaken for a miracle cure. Rather, it is effective as a prophylaxis or in combination with other drugs.
How to drink vitamin D properly
The rules for taking vitamin D does not depend on food: you can drink it on an empty stomach, before or after meals. It is important to consider only the time: it is better absorbed in the morning. The doctor prescribes the necessary dose of the vitamin based on the tests.
“The most important thing is not to self-medicate,” Olga Dvoinishkova continued. - It is impossible to determine the dose of vitamin intake without tests. Otherwise, you can seriously harm the body, an excess can be more dangerous than a deficiency."
At the same time, the doctor also said that if your tests are normal and you want to take vitamin D as a preventive measure, you can turn to the established standard dose. According to Russian recommendations in 2015, for people from 18 to 50 years old, it should be at least 600 IU (international units), for people over 50, as well as pregnant and lactating women - 800 IU.
Is it possible to do without taking vitamin D
The expert also dispelled the myth that all residents of our strip in the autumn-winter period suffer from a lack of vitamin D. “Everything is very individual. The lack of one or another vitamin in the blood depends not only on weather conditions, but also on the general condition of the body and lifestyle,”said Olga Dvoinishkova.
You can get vitamin D naturally with ultraviolet light (the optimal dose is being in the sun two to three times a week in the morning or evening hours for 10-15 minutes) and taking certain foods.
Vitamin D in foods:
Egg yolk (1 pc. - 6000 IU of vitamin D);
Mushrooms (100 g - about 2000 IU of vitamin D);
Fresh herring (100 g - about 1628 IU of vitamin D);
Salmon (100 g - about 450 IU of vitamin D);
Fish oil (1 tsp - about 450 IU of vitamin D);
Canned tuna (100 g - about 430 IU of vitamin D)
Oysters (100 g - about 320 IU of vitamin D)
Shrimp (100 g - about 150 IU of vitamin D);
Cow's milk (1 cup - about 120 IU).