Vitamin D: role and benefits on general health and skin
Posted by Ivatherm
Vitamin D, also known as the "sunshine vitamin," is an essential nutrient for the body, playing an important role in the development and maintenance of strong bone structure, as well as in regulating calcium absorption.
The human body naturally produces vitamin D when directly exposed to sunlight. Vitamin D can also be obtained from certain foods and supplements to ensure the necessary intake of this nutrient for maintaining body health.
In this article, you will discover what vitamin D is, what types exist, its benefits for general health and skin, how much vitamin D we need daily, and the connection between sun exposure and the synthesis of this essential vitamin.
Table of Contents
What is vitamin D?
Vitamin D was first identified as a vitamin in the early 20th century. Subsequently, it was recognized as a steroid hormone. A unique aspect of vitamin D as a nutrient is that it can be synthesized by the human body through the action of sunlight.
Vitamin D is a fat-soluble vitamin, meaning it dissolves in fats and can be stored in the body for a long time. This essential nutrient is produced endogenously when ultraviolet (UV) rays hit the skin and cause its synthesis, but it is also present in some foods and nutritional supplements.
Vitamin D (whether obtained from sun exposure, food, or supplements) is biologically inert and must undergo two hydroxylations in the body for activation. The first occurs in the liver and converts vitamin D into calcidiol. The second occurs in the kidneys and forms calcitriol, which is the active form of vitamin D.
Vitamin D promotes calcium absorption in the intestine and maintains adequate serum calcium and phosphate concentrations to allow normal bone mineralization and prevent hypocalcemic tetany (involuntary muscle contraction leading to cramps and spasms). In case of vitamin D deficiency, bones can become fragile or deform. An optimal intake of vitamin D prevents rickets in children and osteomalacia (soft bone disease) in adults. Vitamin D also prevents the risk of developing osteoporosis, a disease that predominantly affects elderly people.
Studies in recent years have shown that vitamin D contributes to the proper functioning of many tissues and organs in the body, including the brain, heart, muscles, and skin, and a deficiency of this nutrient has been associated with several conditions, including certain types of cancer, autoimmune diseases, cardiovascular and neurological disorders, as well as dermatological conditions. Vitamin D also contributes to the proper functioning of the immune system.
Types of Vitamin D
There are different forms of vitamin D, among which the most important are:
Ergocalciferol (vitamin D2) – comes from plant sources and fortified foods;
Cholecalciferol (vitamin D3) – comes from animal foods.
Both vitamin D2 and vitamin D3 are efficiently absorbed into the bloodstream. However, the liver metabolizes them differently. Most studies show that vitamin D3 is more effective than vitamin D2 in increasing blood calcidiol levels.
The skin produces vitamin D3 when exposed to sunlight. UVB ultraviolet radiation triggers the formation of vitamin D3 from the compound 7-dehydrocholesterol in the skin.
A similar process occurs in plants and fungi when UVB rays lead to the formation of vitamin D2 from ergosterol, a compound found in plant oils.
Sources of vitamin D2:
mushrooms (grown in sunlight);
fortified foods;
food supplements.
Sources of vitamin D3:
fatty fish (salmon, mackerel, sardines) and fish oil;
liver;
egg yolk;
butter;
food supplements.
Benefits of vitamin D for body health
Vitamin D has several important functions for maintaining body health. Regulating calcium and phosphate absorption and facilitating normal immune system function are among the main roles of this vitamin.
Sufficient vitamin D intake is important for bone and teeth growth and development, as well as for improved resistance to certain diseases.
Vitamin D also regulates many other cellular functions in the body. Its anti-inflammatory, antioxidant, and neuroprotective properties support immune health, muscle function, and brain cell activity.
Research suggests that vitamin D may have numerous health benefits, including:
Reducing the risk of developing multiple sclerosis. Several studies have shown that low vitamin D levels are associated with an increased risk of multiple sclerosis.
Decreasing the risk of suffering from heart disease. Low vitamin D levels have been associated with an increased risk of heart disease, such as high blood pressure, heart failure, and stroke.
Supporting the immune system. People who do not have adequate vitamin D levels may be more prone to infections and autoimmune diseases, such as rheumatoid arthritis, type 1 diabetes, and inflammatory bowel diseases.
Strengthening bone structure. Studies suggest that people who receive the recommended daily dose of vitamin D and, implicitly, calcium have a lower risk of suffering from osteoporosis, and bone fractures are also reduced.
Supporting cognitive health. Research shows that low blood vitamin D levels are associated with cognitive decline.
Supporting mental health. Studies have shown that vitamin D can help reduce symptoms associated with depression.
Benefits of vitamin D for skin health
The skin is unique in that it is both the pathway through which vitamin D can enter the body and one of the beneficiaries of this essential nutrient.
Studies have shown that correct vitamin D levels can have beneficial effects on maintaining skin health.
Among the most representative benefits that vitamin D has on cutaneous health are:
Reducing the risk of developing skin cancer. A series of epidemiological studies have shown that vitamin D can have a protective effect on the skin, helping to reduce the risk of cancer.
Reducing the risk of developing psoriasis. Several studies have analyzed the possible role of vitamin D deficiency in the development of psoriasis, a chronic inflammatory skin disease affecting 2-3% of the world's population. Although the causes of psoriasis are not fully understood, there is evidence to suggest that the deregulation of immune cells in the skin, especially T cells, plays a critical role in the development of this disease. Due to the anti-inflammatory properties of vitamin D, this nutrient can reduce the risk of developing psoriasis.
Soothing acne manifestations. Bacteria are one of the causes of acne. Vitamin D has antimicrobial properties, and its topical use can calm acne symptoms. Also, vitamin D has anti-inflammatory properties, which helps reduce symptoms caused by cutaneous inflammation, another cause of acne.
Reducing the risk of developing vitiligo. This skin condition occurs when melanocytes, the cells responsible for skin color, are destroyed, and as a result, they no longer produce skin pigment (melanin). Thus, the skin loses its color, and white patches appear. Vitamin D protects melanin concentration and restores the integrity of melanocytes.
Alleviating symptoms of atopic dermatitis. Atopic dermatitis is the most common type of eczema, which most often causes itching and reddening of the skin. Several studies have shown that vitamin D, through different mechanisms, including immunomodulation, can alleviate the symptoms of atopic dermatitis.
Recommended daily dose of vitamin D
The recommended daily amount of vitamin D varies according to age and the body's needs, as follows:
400 IU (10 micrograms) – for children up to 12 months of age;
600 IU (15 micrograms) – for children, adolescents, and adults aged between 1 and 70 years;
800 IU (20 micrograms) – for people over 70 years of age
Symptoms of vitamin D deficiency
Vitamin D deficiency can occur due to a lack of vitamin D-containing foods in the diet, poor absorption, or the metabolic need for larger quantities. People who do not get enough sun exposure or do not consume foods rich in vitamin D (especially those on a vegan diet or who are lactose intolerant) for a long period have an increased risk of experiencing vitamin D deficiency.
Symptoms of vitamin D deficiency in adults include:
fatigue and general pain;
severe bone or muscle pain and weakness;
fractures, especially in the legs, pelvis, and hip.
The amount of vitamin D the skin produces depends on many factors, including:
time of day a person is exposed to the sun;
season of sun exposure;
skin pigmentation.
Vitamin D and sun exposure
The sun is the best natural source of vitamin D. Even short periods of sun exposure can provide the body with the vitamin D it needs for a day. However, it is essential to keep in mind that prolonged sun exposure can burn the skin and is one of the causes of skin cancer. Therefore, attention and moderation are key to obtaining the necessary vitamin D from the sun without harming the body.
In this regard, among the specialists' recommendations are:
sun exposure for 15 minutes for light-skinned people and between 30 minutes and three hours for dark-skinned people;
avoiding direct sun exposure during periods when ultraviolet rays are intense, specifically between 10:00 AM and 4:00 PM;
Although the sun protection factor limits the level of ultraviolet rays that reach the skin and thus the amount of time a person will need to enjoy the sun to get the necessary dose of vitamin D will be longer, it is important because it prevents premature skin aging, the appearance of wrinkles, and the development of skin cancer.
The products in the Sunlight range from Ivatherm protect skin cells from the negative effects of ultraviolet radiation:
Mat Dry Touch Fluid SPF50+ Very high sun protection – is recommended for prolonged sun exposure, as a prevention against sunburn and hyperpigmentation; it offers photoprotection with a dry and anti-shine effect, being a non-comedogenic product intended for oily skin with an acneic tendency.
Sun protection milk for face and body SPF50+ – provides very high, immediate, and long-term sun protection for sensitive skin exposed to the harmful action of solar radiation, through the combination of mineral and organic filters.
In conclusion, the body needs vitamin D, as this essential nutrient maintains healthy bone structure and contributes to the proper functioning of nerves, muscles, and the immune system. In the same way, vitamin D is important for maintaining skin health, thanks to its anti-inflammatory, antibacterial, and antioxidant properties. The necessary intake of vitamin D strengthens the body and helps alleviate the symptoms of skin conditions such as acne and atopic dermatitis. On the other hand, vitamin D deficiency can cause serious diseases such as rickets, osteomalacia, and osteoporosis.
Echipa Ivatherm
Conținutul IvaStories este creat de echipa Ivatherm, brand romanesc de dermatocosmetice fondat de Dr. Rucsandra Hurezeanu. Produsele Ivatherm sunt formulate cu Apă Termală Herculane și sunt testate dermatologic, recomandate de medici specialiști.
Vitamin D: role and benefits on general health and skin
Vitamin D, also known as the "sunshine vitamin," is an essential nutrient for the body, playing an important role in the development and maintenance of strong bone structure, as well as in regulating calcium absorption.
The human body naturally produces vitamin D when directly exposed to sunlight. Vitamin D can also be obtained from certain foods and supplements to ensure the necessary intake of this nutrient for maintaining body health.
In this article, you will discover what vitamin D is, what types exist, its benefits for general health and skin, how much vitamin D we need daily, and the connection between sun exposure and the synthesis of this essential vitamin.
Table of Contents
What is vitamin D?
Vitamin D was first identified as a vitamin in the early 20th century. Subsequently, it was recognized as a steroid hormone. A unique aspect of vitamin D as a nutrient is that it can be synthesized by the human body through the action of sunlight.
Vitamin D is a fat-soluble vitamin, meaning it dissolves in fats and can be stored in the body for a long time. This essential nutrient is produced endogenously when ultraviolet (UV) rays hit the skin and cause its synthesis, but it is also present in some foods and nutritional supplements.
Vitamin D (whether obtained from sun exposure, food, or supplements) is biologically inert and must undergo two hydroxylations in the body for activation. The first occurs in the liver and converts vitamin D into calcidiol. The second occurs in the kidneys and forms calcitriol, which is the active form of vitamin D.
Vitamin D promotes calcium absorption in the intestine and maintains adequate serum calcium and phosphate concentrations to allow normal bone mineralization and prevent hypocalcemic tetany (involuntary muscle contraction leading to cramps and spasms). In case of vitamin D deficiency, bones can become fragile or deform. An optimal intake of vitamin D prevents rickets in children and osteomalacia (soft bone disease) in adults. Vitamin D also prevents the risk of developing osteoporosis, a disease that predominantly affects elderly people.
Studies in recent years have shown that vitamin D contributes to the proper functioning of many tissues and organs in the body, including the brain, heart, muscles, and skin, and a deficiency of this nutrient has been associated with several conditions, including certain types of cancer, autoimmune diseases, cardiovascular and neurological disorders, as well as dermatological conditions. Vitamin D also contributes to the proper functioning of the immune system.
Types of Vitamin D
There are different forms of vitamin D, among which the most important are:
Both vitamin D2 and vitamin D3 are efficiently absorbed into the bloodstream. However, the liver metabolizes them differently. Most studies show that vitamin D3 is more effective than vitamin D2 in increasing blood calcidiol levels.
The skin produces vitamin D3 when exposed to sunlight. UVB ultraviolet radiation triggers the formation of vitamin D3 from the compound 7-dehydrocholesterol in the skin.
A similar process occurs in plants and fungi when UVB rays lead to the formation of vitamin D2 from ergosterol, a compound found in plant oils.
Sources of vitamin D2:
Sources of vitamin D3:
Benefits of vitamin D for body health
Vitamin D has several important functions for maintaining body health. Regulating calcium and phosphate absorption and facilitating normal immune system function are among the main roles of this vitamin.
Sufficient vitamin D intake is important for bone and teeth growth and development, as well as for improved resistance to certain diseases.
Vitamin D also regulates many other cellular functions in the body. Its anti-inflammatory, antioxidant, and neuroprotective properties support immune health, muscle function, and brain cell activity.
Research suggests that vitamin D may have numerous health benefits, including:
Benefits of vitamin D for skin health
The skin is unique in that it is both the pathway through which vitamin D can enter the body and one of the beneficiaries of this essential nutrient.
Studies have shown that correct vitamin D levels can have beneficial effects on maintaining skin health.
Among the most representative benefits that vitamin D has on cutaneous health are:
Recommended daily dose of vitamin D
The recommended daily amount of vitamin D varies according to age and the body's needs, as follows:
Symptoms of vitamin D deficiency
Vitamin D deficiency can occur due to a lack of vitamin D-containing foods in the diet, poor absorption, or the metabolic need for larger quantities. People who do not get enough sun exposure or do not consume foods rich in vitamin D (especially those on a vegan diet or who are lactose intolerant) for a long period have an increased risk of experiencing vitamin D deficiency.
Symptoms of vitamin D deficiency in adults include:
The amount of vitamin D the skin produces depends on many factors, including:
Vitamin D and sun exposure
The sun is the best natural source of vitamin D. Even short periods of sun exposure can provide the body with the vitamin D it needs for a day. However, it is essential to keep in mind that prolonged sun exposure can burn the skin and is one of the causes of skin cancer. Therefore, attention and moderation are key to obtaining the necessary vitamin D from the sun without harming the body.
In this regard, among the specialists' recommendations are:
Although the sun protection factor limits the level of ultraviolet rays that reach the skin and thus the amount of time a person will need to enjoy the sun to get the necessary dose of vitamin D will be longer, it is important because it prevents premature skin aging, the appearance of wrinkles, and the development of skin cancer.
In conclusion, the body needs vitamin D, as this essential nutrient maintains healthy bone structure and contributes to the proper functioning of nerves, muscles, and the immune system. In the same way, vitamin D is important for maintaining skin health, thanks to its anti-inflammatory, antibacterial, and antioxidant properties. The necessary intake of vitamin D strengthens the body and helps alleviate the symptoms of skin conditions such as acne and atopic dermatitis. On the other hand, vitamin D deficiency can cause serious diseases such as rickets, osteomalacia, and osteoporosis.
Echipa Ivatherm
Conținutul IvaStories este creat de echipa Ivatherm, brand romanesc de dermatocosmetice fondat de Dr. Rucsandra Hurezeanu. Produsele Ivatherm sunt formulate cu Apă Termală Herculane și sunt testate dermatologic, recomandate de medici specialiști.