Everyone is deficient in vitamin D: our best advice

2006-2007 The National Health Nutrition Survey (ENNS) for vitamin deficiency, especially vitamin D, conducted in 1,587 adults included a set of socio-demographic data, food intake, anthropometric measurements (weight, height), and blood sample.

The results showed that 65% of healthy adults were deficient in enough vitamins to cause metabolic disorders. In the elderly, 90% of the population, and in young adults (18–25 years), 36% of this population experienced deficiency or even vitamin deficiency. As moderate deficits are very common, it has been recommended to change certain lifestyle habits, especially to increase physical activity. This indication alone is not enough.

Vitamin D, what is it for?

We have known since the mid-twentieth century that vitamin D plays an important role in bone mineralization, and vitamin D deficiency is associated with an increased risk of bone mineralization defects leading to collapse, osteoporosis, and bone fractures in the elderly. with loss of autonomy.

However, with the advent of nutrigenomics, a science that studies the interaction between genes and nutrients, it has become clear that vitamin D activates certain genes that protect our health and inhibits others. In total, vitamin D interacts with 200 genes. Recent studies have shown that it is strongly involved in: controlling cell proliferation, inflammatory phenomena, and protein synthesis (muscle, supporting tissue, etc.).

Vitamin D also plays a protective role against arterial hypertension, cardiovascular disease, and certain cancers (mainly colon, breast, and prostate) and is an important modulator of the immune system.

Can we make vitamin D?

This vitamin is produced endogenously by exposing the skin to cholesterol by ultraviolet radiation. The supplement is derived from food, especially oily sea fish and egg yolks. Therefore, the risk of vitamin D deficiency depends on the amount of sunlight in the residential area (varies in latitude, season, atmospheric pollution, etc.), individual practices of moderate but regular exposure to the sun (outdoor activities, weather, more or less covering clothing, use of sunscreens). etc.), skin pigmentation and food intake. Young children, pregnant women and the elderly are more at risk of deprivation due to increased needs and less exposure to the sun.

20 eggs a day and herring with all meals !

In the diet, vitamin D is found naturally in foods in the form of vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). The main sources of vitamin D are salmon, eggs, sardines or herring. However, now, depending on the amount of these foods, it would be necessary, for example, to consume 20 eggs a day in order to reach a daily allowance that maintains adequate levels of vitamin D. As for herring, we eat very little of it every day. When it comes to being in the sun, our lifestyle has changed dramatically: the exposure has been greatly reduced to avoid the risk of skin cancer. In addition, a sedentary lifestyle indoors: in offices, cinemas, supermarkets has also contributed to a sharp drop in vitamin D levels and explains the level of shortage in the population.

What to do, how to do it and most importantly, what dose per day ?

2009 EFSA recommended a limit of 400 IU per day. However, even with 600 IU per day, it is often too low to provide enough vitamin D in the blood. As in the Netherlands, Belgium or Hungary, the appropriate intake to reach the 30 nanogram / ml blood limit is around 2000 IU per day.

Obviously, taking a dose of a horse in one go and assuming that vit D levels are restored for a year is not conclusive. Better to distribute its intake over the days. For an adult with a deficiency, make sure he or she consumes 1,000 to 2,000 IU per day. It is safe to increase to 4,000 IU per day for people with severe deficiencies. Children from 2 to 10 years of age can also take an additional 800 IU per day to help them develop an immune system and thus avoid the risk of spreading allergies.

Lanolin is the best

All international studies show that lanolin (from sheep’s wool) is absorbed 20-25% faster than vitamin D from a plant source (fungi or other plants). Lanolin can be dried into tablets for swallowing. Ideally, however, its uptake will be more favorable if it is mixed with a lipid-based base that increases its absorption by 30-40%. Therefore, vitamin D is best taken in the middle of a meal along with fat. Another important thing is that natural vitamin D (lanolin) is better than dietary vitamin D.

For my part, I recommend supplementing with certain lanolin-based supplements. VitaD3 from Vitanutrics Laboratory is a dietary supplement that provides vitamin D3 (cholecalciferol) at a dose of 50 μg (2000 IU) per day. The liquid form is a simple solution to avoid flaws and inadequacies while ensuring safety for the user.

ID with photo

Ludovich Rondini
Professor at the FLMNE School of Naturopathy and their website:

Ludovic Rondini is a nutritionist. He has a master’s degree in biochemistry, a doctorate in nutrition, and a master’s degree in health professions. He is the author of more than a few peer-reviewed scientific journals and regularly trains health professionals on new developments in nutrition, micronutrients, and phytotherapy.

* Presse Santé aims to communicate health knowledge in a language accessible to all. Under no circumstances should the information provided replace the advice of a healthcare professional.

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