VİTAMİN D SECRETS

VİTAMİN D SECRETS

As you know, our bodies rely heavily on the hormone vitamin D. Today, we will discuss its importance, sources, barriers, and formation. Vitamin D plays a crucial role in the absorption of calcium and phosphorus, essential for healthy bones. Moreover, it boosts the immune system and reduces the risk of chronic illnesses such as diabetes and cancer.

Why is Vitamin D so Important?

There are about 30-40 trillion cells in our body. Most of our cells, except some, have nuclei. There is DNA inside every cell nucleus. Every DNA has gene regions. Proteins are synthesized from these gene regions. These proteins work as molecules that function as hormones, enzymes, receptors, contraction, transport, channels, etc. After all, proteins are basic molecules with very important functions.

Vitamin D is a very important hormone that controls the production of proteins by affecting more than 1000 gene regions.

If we try to keep our blood Vitamin D level between 50-100 ng/mL, we will be protected from many diseases.

The most natural and healthy way for our body to produce Vitamin D is to be exposed to enough UV-B rays from the sun on a daily basis.

How Vitamin D is Formed?

Among the rays reaching the earth from the sun, there are UV (ultraviolet) waves. For the formation of vitamin D under our skin, there is a need for the UV-B waves of sunlight. UV-B rays from the sun reach our skin and convert the cholesterol molecules under the skin into colecalciferol molecules. We call this molecule vitamin D3.

Ready-made vitamin D3 supplements are also like this. In other words, by taking vitamin D3 as a medicine, we skip the step of converting cholesterol molecules into colecalciferol (vitamin D3) molecules, which is achieved only with the help of UV-B rays from the sun.

However, colecalciferol (vitamin D3), which is the active form of vitamin D in our body, is not the final form. For its activation, it first goes to the liver through the bloodstream, where it becomes 25-OH colecalciferol by adding an -OH (hydroxyl) group. This molecule then goes to the kidneys through the bloodstream. Another hydroxyl group is attached here, and 1,25-OH colecalciferol (active vitamin D3) is formed.

Since vitamin D forms are in the form of fat, they can easily pass through our cell membranes. After being activated by adding hydroxyl ions in the presence of magnesium (Mg+2) ions in the liver and kidneys, they reach the DNA in the nuclei of our cells through our blood and body fluids. They bind to many genes on the DNA. Important functions are performed in our body through the proteins produced by these genes. For example, with the production of some protein molecules in our body's defense system, our defense system works more effectively.

Barriers to Vitamin D Formation

For vitamin D formation to begin in our skin, we need to be directly exposed to sunlight. 15-20 minutes of sunlight exposure per day is sufficient for our vitamin D needs. This duration does not harm our skin. There are some important factors that hinder the formation of vitamin D.

Firstly, sunbathing behind glass prevents the synthesis of vitamin D because the UV-B rays do not pass through the glass. Therefore, when sunbathing for vitamin D synthesis, there should be no glass between us and the sun.

Secondly, creams we apply to our face and skin largely prevent these rays from reaching our skin and prevent the synthesis of vitamin D.

Thirdly, air pollution and cloudy weather also prevent the sufficient penetration of sunlight to our skin.

Fourthly, as the skin color darkens, melanin pigments in our skin also make it difficult for UV-B rays to meet with cholesterol molecules. Therefore, those with dark skin should be exposed to sunlight for a slightly longer period than those with light skin.

Fifthly, we should have a sufficient level of magnesium. Because magnesium is necessary as a cofactor for the enzymes involved in the synthesis of active vitamin D (1,25 colecalciferol).

Sixthly, there should be no problem in the enzymes involved in vitamin D synthesis due to genetic or epigenetic reasons.

Sources of Vitamin D

Our main source is the cholesterol molecules in the lower layers of our skin tissue and under our skin. As I mentioned, there is a need for UV-B rays.

The second source is taking vitamin D through ready-made drugs. Insufficient exposure to sunlight, living in indoor environments deprived of sunlight, is the main important obstacle to having a vitamin D level. The shortening of days and the more cloudy weather in winter support this negativity. Fortunately, because vitamin D is a fat-soluble vitamin, it can be stored for about 3-4 months.

Thirdly, the most natural sources of vitamin D are oily fish and wild mushrooms.

Fourthly, supplements. Daily intake of 1000-2000 IU of vitamin D is reported to be quite safe. However, not everyone needs to take supplements.

Who Should Take Vitamin D Supplements?

Those with blood colecalciferol (vitamin D) levels below 40-50 ng/mL (mainly). Others:

• Those who do not spend enough time outdoors in sunny open areas
• High-risk groups
• Those with Crohn's disease
• Those with celiac disease
• Those with osteoporosis
• Those with malabsorption such as those who have had gastric bypass surgery.

In conclusion, vitamin D is a very important hormone that changes the activity of many of our genes. It is necessary for a healthy life to have a sufficient blood vitamin D level. It is recommended to have a vitamin D level in our blood at the level of 50-100 ng/mL for a healthy life.