Thanks to Dr. Brigitte Houssin, author of Vitamine D, mode d’emploi (ed. Thierry Souccar).
True: There is a relationship between vitamin D and calcium.
This vitamin contributes to the absorption of calcium by the small intestine, which is important for strong bones. The latter contain proteins in their central part and calcium in their outer part. Fortunately, vitamin D promotes both protein synthesis in bone and the binding of calcium to it. For a fit skeleton, it is necessary to have a correct rate (from 40 to 45 Ng/ml). The recommended daily intakes for adults vary according to health authorities: from 500 to 950 mg. If you have a good level of vitamin D, an intake of 500 mg per day should be sufficient, since the calcium will be well absorbed by your body. This mineral is found in dairy products (100 g of yogurt = 127 mg). But also in certain plants (100 g of almonds = 260 mg, 100 g of cooked broccoli = 43 mg).
False: Skiing holidays in sunny weather are a great way to fill up on vitamin D.
This vitamin (actually a prohormone) is synthesized in the dermis under the effect of ultraviolet B rays, then transported to the liver and kidneys where it is transformed into an active hormone. In summer, recharging with vitamin D is only possible if you do not apply sunscreen every day for 10 to 30 minutes (depending on your phototype). The rest of the time, we opt for sun protection. In winter, at our latitudes, the level of sunshine is too low and our body only produces small amounts of vitamin D. In addition, in the mountains, UV rays are more harmful as we gain altitude. And since it’s cold, we don’t feel that our skin is burning. Mandatory sunscreen! Faux
False: It is better to take it once a month rather than daily.
The main thing is to have a sufficient level of vitamin D. However, the study Esteban (December 2019) showed that only a quarter of the adult population testifies to an adequate threshold. There are several forms of vitamin D: medicines, in fairly high doses, prescribed by a doctor (and reimbursed by Social Security), which are generally taken every week or every month (especially in winter) depending on the Faux dose. And the food supplement calcium (drops, capsules, tablets…), less We find dosed and to be taken daily. This (100 g of vitamin comes from the fat of certa sheep’s wool or lichen (vegan formula). = The recommended intake is 600 IU (international units) to 4000 IU per day. Ideally, a dosage should be made (blood test) beforehand to check whether you are subject to a moderate deficiency or a real deficiency, and adapt the doses to the results.
True: There is a relationship between vitamin D and calcium.
This vitamin is important for immunity. It would act by modulating the expression of our immune system, avoiding excessive expression of cytokines (pro-inflammatory molecules) and stimulating macrophages, white blood cells that absorb intruders (viruses, bacteria, etc.) that can make us sick. . In fact, this vitamin strengthens our defense immunity, including to fight the symptoms of Covid-19. The National Academy of Medicine also indicates in 2020 “that by mitigating the inflammatory storm and its consequences, it might be considered as an adjuvant to any form of therapy”. TRUE
True: There are links between vitamin D and cancer.
Studies have shown that a correct level of vitamin D helps protect once morest certain cancers (breast, colon, etc.). A study conducted on more than 17,000 women by researchers from the Gustave-Roussy Institute (published in September 2010 in the journal Cancer Epidemiology, Biomarkers & Prevention) has shown that an increase in blood levels of vitamin D significantly decreases the risk of breast cancer. This vitamin also reduces the risk of recurrence: thus a Canadian study concluded that women who had suffered from breast cancer and had a sufficient level of vitamin D were less prone to a recurrence.
The best food sources of vitamin D? Fish (especially fatty ones, such as herring, mackerel, etc.). Next come eggs, dairy products, then organ meats. It is also present in small quantities in certain mushrooms.
Eglantine GRIGRIS
