All deficient in Vitamin D: our best advice

The 2006-2007 National Health Nutrition Study (ENNS) on vitamin deficiencies, particularly vitamin D, conducted on 1,587 adults, included a collection of socio-demographic data, food consumption, anthropometric measurements (weight, height) and a sample blood.

The results indicated that 65% of healthy adults had enough vitamin deficiency to cause metabolic disorders. In the elderly it was 90% of people detected and in young adults (18-25 years), it is 36% of this population who found themselves in insufficiency or even in vitamin deficiency. Since moderate deficits are very frequent, the modification of certain lifestyle habits, in particular an increase in physical activity, was recommended. This indication alone is insufficient.

Vitamin D, what is it for?

We have known since the middle of the 20th century the major role of vitamin D in bone mineralization and a vitamin D deficiency is associated with a risk of defective bone mineralization leading to an increased risk of falls, osteoporosis and fractures, often synonymous in the elderly with a loss of autonomy.

But with the appearance of nutrigenomics, the science that studies the interactions between genes and nutrients, it appeared that vitamin D activates certain genes that protect our health and inhibits other more unfavorable ones. In total, vitamin D interacts with 200 genes. The latest studies have shown that it is strongly involved in: the control of cell multiplication, inflammatory phenomena and protein synthesis (muscles, supporting tissues, etc.).

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Vitamin D also plays a protective role with regard to arterial hypertension, cardiovascular diseases and certain cancers (mainly those of the colon, breast and prostate) and constitutes an important modulator of the immune system.

Can we make vitamin D?

This vitamin is produced endogenously under the action of ultraviolet radiation on the skin from cholesterol. The complement comes from food and especially fatty sea fish and egg yolks. The risk of vitamin D deficiency therefore depends on the amount of sunshine in the area of ​​residence (variable according to latitude, season, atmospheric pollution, etc.), individual practices of moderate but regular exposure to the sun (outdoor activities air, more or less covering clothing, use of sunscreens, etc.), skin pigmentation and food intake. Young children, pregnant women and the elderly are, due to increased needs and less exposure to the sun, more exposed to the risk of deficiency.

20 eggs a day and herring with all meals !

In the diet, vitamin D is naturally found in foods, in the form of vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). The main sources of dietary intake of vitamin D are salmon, eggs, sardines or herring. But now, given the levels in these foods, it would be necessary, for example, to absorb 20 eggs per day to arrive at the daily intake allowing the level of vitamin D to be maintained at a satisfactory level. As for herring, we still eat very little of it every day. As far as exposure to the sun is concerned, our lifestyles have changed a great deal: to prevent the risk of skin cancer, exposure has been greatly reduced. In addition, a sedentary lifestyle in enclosed spaces: offices, cinemas, supermarkets has also contributed to the sharp drop in vitamin D levels and explains the levels of deficiency in the population.

What to do, how to do and above all what dose per day ?

In 2009, the EFSA recommended a daily intake limit of 400 IU/day. But even with an intake of 600 IU/day, the quantity is often too low to ensure sufficient vitamin D levels in the blood. As in Holland, Belgium or Hungary, the right amount of intake is more around 2000 IU/day to reach a threshold of 30 nanograms/ml of blood.

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It is obviously not conclusive to take a dose of horse in one go and to think that the level of vit D is restored for the year. It is better to spread out its intake over the days. For an adult with a deficiency, ensure an intake ranging from 1000 to 2000 IU/day. For severely deficient people, it is safe to go up to 4000 IU/day. Children between 2 and 10 years old can also be supplemented with an intake of 800 IU/day to help them develop their immune system and thus prevent the risk of allergies which are becoming widespread.

Lanolin is the best

All international studies show that lanolin (from sheep’s wool) has a rate of absorption by the body of 20 to 25% higher than vitamin D from a plant source (mushroom or other plants). Lanolin can be dried into tablets to be swallowed. But ideally, its absorption will be favored if it is mixed with a lipid support, which increases its absorption by 30 to 40%. It is therefore best to take vitamin D in the middle of a meal, with dietary fat. Another important point is that natural vitamin D (lanolin) is better than dietary vitamin D.

I recommend for my part, supplementation via certain food supplements, those based on Lanolin. VitaD3 from the Vitanutrics laboratory is a dietary supplement providing vitamin D3 (cholecalciferol) offered at a dose of 50 μg (2000 IU) per day. Presented in liquid form, it offers a simple solution to prevent deficiency and insufficiency while offering job security for the consumer.

Photo ID

Ludovic Rondini
Professor at the FLMNE Naturopathy school and their site:

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Ludovic Rondini is a doctor in nutrition. Holder of a master’s degree in biochemistry, a doctorate in nutrition and an MBA specializing in health professions. He is the author of more than several scientific publications in peer-reviewed journals and regularly intervenes to train and inform health professionals on new advances in the field of nutrition, micronutrition and phytotherapy.

* Presse Santé strives to transmit medical knowledge in a language accessible to all. In NO CASE can the information given replace medical advice. []

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