EestiVitamin D is a popular subject. Known as the sunshine vitamin, it has several important roles in our bodies. The most important role of vitamin D is to regulate the absorption of calcium, because its active form, calcitriol, increases the absorption of calcium up to 80%. The base level of absorption is just around 10–15% [1].
In addition to regulating calcium´s absorption, we need vitamin D:
- to regulate the absorption of phosphorus
- for development of bones and teeth
- for blood clotting and normal heart functioning
- to decrease the risk of infection and diabetes [2]
There is a lot of research about vitamin D and in addition to above mentioned tasks, it is known that sufficient amount of vitamin D in our bodies helps to prevent some forms of cancer, because vitamin D participates in regulating the immune system and for example, decreases the formation of cytokines in our bodies that cause infection [1]. Therefore, vitamin D is a very important vitamin and deserves a lot of attention.
For example in Estonia, UV-index is enough high only during summer months if we have a sunny summer after all. The sun´s UV-rays activate a certain form of cholesterol, 7-dehydrocholesterol, in our bodies, which changes to vitamin D. We should spend around 20 minutes in the sun with shorts and a T-shirt at least twice per week. When spending around 20 minutes in the sun, our bodies can produce vitamin D up to 250 μg. The supplies of vitamin D, calcidiol, decrease by 50% during a couple of weeks. Thus, even in case of a sunny summer, the level of vitamin D can be low as soon as October or November comes. The best time to check your vitamin D level is in autumn and winter, when we don´t get any vitamin D from sunshine anymore. The formation of vitamin D is 75% less for people over 70 years compared to younger people, therefore, older people should use vitamin D supplements all year round [2].
The suggested daily intake of vitamin D in Estonia is 10 μg. This can be achieved by eating about 45 g of cooked salmon or by using products enriched with vitamin D. However, we should take into account that from food the absorption of vitamin D is only 50%, vitamin D absorbs better from supplements [2]. Check your vitamin D level (this is done by checking your level of calcidiol) and check from the table below, how much vitamin D should you use.
Men and women from 18 years – Synlab
| Your vitamin D level (nmol/l) | Minimum daily intake of vitamin D to achieve the optimal level (mcg) | Minimum intake during autumn-spring to maintain the optimal level (mcg) | Total minimum daily intake of vitamin D (mcg) |
|---|---|---|---|
| ≤10
20 30 40 50 60 70 ≥80 ≥140 ≥250 |
100
85 75 65 55 45 25 0 0 0 |
25
25 25 25 25 25 25 25 Take a break for 1 month, continue with 25 Take a break for 2-3 months, continue with 25 |
125
110 100 90 80 70 50 25 0 0 |
Your vitamin D level and suggested intake for children, 13-17 years – Synlab
| Your vitamin D level (nmol/l) | Minimum daily intake of vitamin D to achieve the optimal level (mcg) | Minimum intake during autumn-spring to maintain the optimal level (mcg) | Total minimum daily intake of vitamin D (mcg) |
|---|---|---|---|
| ≤10
20 30 40 50 60 70 ≥80 ≥140 ≥250 |
75
75 75 65 55 45 25 0 0 0 |
25
25 25 25 25 25 25 25 Take a break for 1-2 months, continue with 25 Consult with a doctor, take a break for 2-3 months, continue with 25 |
100
100 100 90 80 70 50 25 0 0 |
Did you know that…?
Did you know that people, who spend a lot of time in the sun have vitamin D levels in the range of 100–200 nmol/l [3]. It is not possible to get too much vitamin D from the sun, because our bodies regulate the formation of vitamin D. You can get too much vitamin D when you supplement incorrectly or when the manufacturer has dosaged the amount of vitamin D incorrectly. Toxic level of vitamin D is calcidiol being over 375 nmol/l. For that you should supplement with vitamin D over a long period of time and use daily about 250 μg, which is 10 000 IU, i.e. international units. Vitamin D poisoning causes hypercalcemia, i.e. too much calcium is absorbed by the body. When the level of calcium is not balanced, calcium and also phosphorus start to accumulate into soft tissues, especially to heart, kidneys, blood circulation and respiratory system, but also to other tissues [1]. For that you should use big amounts of vitamin D over a long period of time. Vitamin D deficiency is very common and cases of poisoning have been related to incorrect supplementing of big amounts of vitamin D over a long period of time.
The optimal level of vitamin D in nutrition science is regarded to be around 100 nmol/l. Reference value of vitamin D in Estonia is 75 nmol/l. People with osteoporosis are suggested to achieve level of vitamin D in the range of 75–120 nmol/l. For that you should supplement daily 25–100 μg of vitamin D, i.e. 4000 IU daily [3]. National daily recommendations often do not take into account the optimal levels and different illnesses, e.g. osteoporosis, which is very common. Vitamin D deficiency among many other risk factors, is one of the causes for developing osteoporosis.
In 2017 the Estonian Veterinary and Food Board checked some of the vitamin D supplements sold in Estonia to ensure that the amount of vitamin D in the product was the same as the dosage on the label. From 20 products analyzed, it appeared that 3 were marked incorrectly. 3 products out of 10 had incorrect vitamin D dosage compared to what was written on the label. One had more and one had less vitamin D in the product than written on the label. In one case, the product did not contain any vitamin D [4]. How is this possible? Vitamin D is dosaged in micrograms. 1 microgram is only 0,000001 grams. It is difficult to prepare supplements in micrograms. This does not mean that manufacturers can sell such products where dosage is incorrect – it is the responsibility of the manufacturer to ensure the correct dosage of minerals and vitamins. Some of the manufacturers may not analyze their products because analyses are expensive.
Always ensure that the dosage of your vitamin D supplement has been checked by the manufacturer! If you are not sure, ask the manufacturer. For example, a Danish company incorrectly dosaged the vitamin D content in 2016 and the product contained 75 times more vitamin D than written on the label. This caused many children to get hospital care [5].
We always check the content of minerals and vitamins for every supplement batch to ensure that the dosage has been successful. When buying Nôgel´s products, you can be sure that there is not too much or less vitamin D in the product.
Nôgel´s selection includes three different vitamin D suplements:
- for babies 440 IU per drop
- children and adults 1200 IU and 4000 IU per drop
- olive oil produced from 100% of Spanish high-quality Arbequina olives in our vitamin D supplement for babies
- in other vitamin D supplements, we use Estonian sea buckthorn oil (based on olive oil) for the very first time on the market, which is freshly produced by our sea buckthorn farmer
- 1 bottle = 5 cents to Tartu University Hospital Children´s Foundation, which is one of the oldest charity foundations in Estonia.
Sources:
[1] A.Aro, M.Mutanen, M.Uusitupa,, Nutrition Science, 4.–7.volume, 2017
[2] Estonian National Institute for Health Development
[3] Raulio S, Erlund I, Männistö S, ym. Successful nutrition policy: improvement of vitamin D intake and status in Finnish adults over the last decade. Eur J Public Health (2017) 27 (2): 268-273
[4] Estonian Veterinary and Food Board: https://vet.agri.ee/et/uudised/veterinaar-ja-toiduamet-tutvustas-toidulisandite-analuuside-tulemusi
[5] Postimees, media: https://tervis.postimees.ee/3803269/taanlaste-d-vitamiin-viis-lapsed-haiglasse/em>[6] SYNLAB Estonia
