What vitamins are good for facial skin? Vitamin D in cosmetics Vitamin D and human skin

Of course you need to sunbathe: in moderate sun, at the right time and not for long. Unfortunately, whether you tan or not, between the ages of 20 and 70, our skin loses about 75% of its ability to produce vitamin D. In addition, the use of sunscreens reduces the body's ability to synthesize vitamin D. For example, with SPF-8 by 95%, and if you use sunscreen with SPF-15, then this figure increases to 98%.

In addition, the skin is the last organ to receive vitamins and antioxidants from the food and supplements used. Our body has its own priorities, and the vitamin D received is primarily used to maintain the correct level of calcium in the blood, bone formation processes and neuromuscular functions. But when using preparations with vitamin D directly on the skin, its protective capabilities will expand and a rejuvenating effect will be achieved.

Skin applications of vitamin D analogs cause a decrease in anti-inflammatory cytakines and at the same time levels the expression of the antimicrobial peptide cathelicidin LL-37. Produced by keratinocytes, this basic peptide performs many important functions necessary to keep the skin functioning. It controls the microbial flora, attracts the cells of the adaptive immune system, promotes the restoration of the epithelium and supports the processes of angiogenesis. All this is necessary for blood supply and providing skin cells with oxygen and nutrients. The importance of this peptide is evidenced by the fact that in diseases such as atopic dermatitis, psoriasis, rosacea, eczema and trophic leg ulcers, its correct expression is impaired. For example, topical application of vitamin D products is well known to reduce inflammation and morphological changes in psoriasis patches and plaques.

Creams with vitamin D3

Now a little about what options there are for replenishing vitamin D directly in the skin itself. Probably, many have noticed that during a vacation at sea, if you sunbathe moderately without burning, our skin looks healthier and tighter, despite the "harmful" tan. Moderate daily sun exposure, when the body is saturated with vitamin D and begins to give excess to the skin, has visible positive benefits. We look rested, rejuvenated and energetic. Of course, not everyone has the opportunity to sunbathe moderately every day, and the line between a healthy tan and excessive sun exposure is very easy to cross. Therefore, the use of cosmetics with vitamin D3 becomes a safe necessity. Our keratinocytes activate this precursor into its active form, directly in the skin itself.

So, unfortunately, there are still few options for such cosmetics on the market. The most famous is Life Flo Vit D3 Body Cream, one pump will give us 1000 units of vitamin D3.

Is it a lot? Not at all. For example, when in the summertime in the sun for 20-30 minutes, our skin is able to produce 10,000 - 20,000 IU of vitamin D. When replenishing a deficiency, treating osteoporosis and cancer, doses of standard calcitriol used orally are from 50,000 and above international units. External use, compared to oral use, is not able to significantly increase the level of vitamin D inside the body, and basically all the benefits go directly to the skin itself.

Another good option is Vitamin D3 Cream 10,000 IU, it often disappears from the market and cannot be bought on iHerb. Let's hope that someday they will include it in their database.

Liquid formula options for vitamin D3, add a few drops to your favorite face and body creams, or add them to the concentration in Life Flo Vit D3 Body Cream. For example, good oil solutions are made by Thorne Research D/K2, 2,000 IU - ten drops of this concentrate contains 5000 IU of vitamin D and 1 mg of vit K2.

Or, for example, natural, synthesized by lichen, vitamin D3 - Vitamin D3 Vegan. One measured dose contains 1000 IU. This is my favorite formula. Firstly, there is a natural vitamin, and secondly, it is dissolved not in long-chain triglycerides (ordinary oils), but in medium-chain ones.

Molecules of medium chain triglycerides are much shorter than oil ones. Oily ones are not completely absorbed into the skin and remain on it with a shiny film. Like any vegetable oil, say, corn or sunflower.

Medium chain products do not leave a greasy feeling when applied to the skin - they feel like silk and are absorbed without a trace. Ideal for the skin under the eyes or for the neck. A couple of drops of this vitamin D can also be used as a hand moisturizer.

And inside, such triglycerides are absorbed by a completely different mechanism that does not require energy expenditure. Because the molecule is short, it simply diffuses. Everything that is hidden in medium chain triglycerides will be almost instantly supplied to the tissues.

In winter, it is desirable to use higher concentrations of vitamin D, especially on those areas of the skin that are always protected from sunlight. Naturally, these liquid formulas can also be taken orally.

Internal intake of vitamin D3

The main function of vitamin D in the body is calcium homeostasis. The importance of its use in the prevention and treatment of osteopenia and osteoprosis is well known. This is one of the main ways to put calcium directly into the bone and not into the blood vessels. For women who have entered menopause, taking such drugs becomes vital. They will also no doubt be pleased that vitamin D is able to change the composition of the body, namely, to minimize the amount of fat that is deposited on the organs in the abdominal part of the body and in the upper arms.

The following formula is desirable to apply to women from the period of perimenopause for the prevention of osteopenia and osteoporosis. SEDDS, Vitamin D3 + Ca. Vitamin D with calcium, which is properly absorbed due to the special Self Emulsified Drug Delivery System. SEDDS is a fairly new system, and many pharmaceutical companies use it to better absorb fat-insoluble ingredients.

And here is the natural form of vitamin D, synthesized by fungi or yeast. Source of Life Garden Vit D3 contains 2500 IU per capsule and is good for internal use during the winter. This supplement is also supplemented with organic mixtures of vegetables, mushrooms, plants, as well as enzyme components. All this will have a beneficial effect on the body and will allow you to get as many positive changes as possible. A very good buy, usually naturally synthesized vitamins are very expensive. And an excellent choice for replenishing vitamin D deficiency at any time for both adults and children.

Separately, I want to note the liposomal forms of vitamin D - Liposomal Vitamin D. Liposomes are special forms of lipids that contain phosphorus and are completely similar to phospholipids that make up cell membranes. Liposomes are often used to increase the bioavailability and improve absorption, delivery into the blood and even into cells of various drugs, peptides, vitamins or nutrients. Phospholipids form a special film-membrane around the delivered molecules. This protective shell will repel substances that can damage them, as a result, liposomal absorption can reach 90%.

Liposomal forms of drugs are undoubtedly more effective and can quickly increase the level of vitamin D in the body very quickly. In the case of severe illness, chemotherapy, absorption problems, the liposomal form of vitamin D is the best choice compared to the usual form.

Withering of the skin and the appearance of wrinkles occurs due to the loss of nutrients. This may be an age factor, stressful or individual metabolic disorders. The lack of substances provokes the destruction of elastin and collagen, which is why a skin fold occurs - a wrinkle. The most correct and reliable solution is anti-wrinkle vitamins for the face.

What kind of vitamins do you need?

Deficiency of any vitamin or mineral negatively affects the health of the skin. If the body does not receive something, it will “distribute” the substances only to adjust the internal work.

Radiant skin, shiny hair and strong nails are not as important for the body as the stabilization of the organs and the endocrine system.

However, it is realistic to single out exactly what substances the skin needs and make up for their deficiency as much as possible. For the face, which anti-wrinkle vitamin is best suited? He is far from alone.

The following vitamins for wrinkles are needed:

Vitamin E. With its lack, the skin becomes very dry and fragile, the work of the sebaceous glands is disturbed. Without tocopherol (vitamin E), the absorption of vitamin A is difficult.
Vitamin A. It is a sufficient amount of this vitamin that helps the body produce collagen on its own. With a deficiency of retinol acetate (vitamin A), the skin loses elasticity and firmness, becomes prone to inflammation and rashes, and regeneration decreases. The appearance of age spots, stretch marks also occurs due to a lack of Vitamin A.
Vitamin C. Also responsible for the production of collagen. Its deficiency disrupts the production of new cells, vascular fragility occurs and free radicals accumulate.
Vitamin D. Its deficiency is directly responsible for maintaining the youthfulness of the skin and its regenerative functions.
B group vitamins. The most necessary B1, B12, B7 and B5. Without them, skin cells suffer from nutritional deficiencies, dehydration. In general, nerve cells are destroyed in the body and any stress manifests itself more strongly.

It seems that vitamins from wrinkles on the face perform the same functions, but with a lack of one, the entire system of cell formation and removal of the dead is disrupted. Therefore, it is very important that the body is saturated with each of them.

Where to look for them?

The best anti-wrinkle vitamins are natural substances. Those with which you can saturate the body from the inside, and it will independently distribute the necessary material throughout the body. The best way to get them is from food. Moreover, any product contains them in its composition, but some are more, while others are less.

The daily dose of vitamin E is 15 mg, and you can get more of it from food. The high content of tocopherol is famous for:

Vegetable oils;
Sea fish of low-fat varieties;
Seafood;
Nuts;
Eggs;
Milk;
Brussels sprouts;

beans;
Avocado;
Prunes;
Dried apricots;
Spinach;
Asparagus;
Sorrel;
Kalina;
Sea buckthorn;
Rose hip;
Oat groats;
Barley grits;
Wheat.

Tocopherol not only prevents skin aging, it is essential for women's health. The substance affects the hormonal background: the work of the ovaries and the production of estrogen. Additional intake of tocopherol restores the female cycle, and the skin becomes elastic. The natural barrier against UV radiation increases, inflammation is removed.

This substance is necessary for both skin rejuvenation and hair health. The daily dose is 1 mg. Vitamin A for wrinkles can be found in the following products:

Liver;
Carrot;
Rose hip;
Bell pepper;
Sea buckthorn;
Eggs;
Spinach;
Parsley.

The peculiarity of retinol is that it can be absorbed exclusively with fats and it is combined with the simultaneous intake of tocopherol. And in food rich in retinol, you must add vegetable oil or sour cream. Retinol evens out skin tone and makes it supple. It is a "brick" in the structure of elastin and collagen. In addition, this vitamin is essential for good vision.

Ascorbic acid gives vitality to the whole body, and aging skin needs new energy. The daily dose of vitamin C is 75 mg. Its greatest content is in:

Rosehip;
Cherry;
Sweet (Bulgarian) pepper;

sea buckthorn;
blackcurrant;
Petrushka;
dill;
Kiwi;
Strawberry;
citrus;
apples.

According to a general misconception, it is not citrus fruits that contain the most ascorbic acid, but cherries and fresh rose hips. This substance creates a natural barrier to the body from free radicals, which accelerate the aging process. Participates in the creation of collagen and other connective tissues. It also strengthens the immune system and saves from depression.

It is produced exclusively in the epidermis under the influence of sunlight. It is very difficult to get it from foods and its deficiency is most common. The daily dose of cholecalciferol is 600 IU or 15 mcg. You can replenish stocks:

Cod liver;
Halibut liver;
Herring and other fatty fish;
eggs;
Butter.

The best source is fish oil. Deficiency of this substance prevents the absorption of vitamin A, calcium and magnesium minerals. But the best way to saturate the skin is to visit the sun.

B vitamins

Another very important anti-wrinkle substance. Deficiency of these substances destroys nerve fibers and the cells stop receiving food. Daily dose of B1 - 2 mg, B12 - 3 mg, B7 - 200 mcg, B5 - 0.8 g.

B1 contains:

B12 is found in:

Biotin (B7) is present in:

Beef liver and brewer's yeast are the richest sources of all group B. It is often prescribed for various neurological problems and for frequent stress. They also help grow gorgeous hair and prevent excessive hair loss.

Pharmacy help

It is rarely possible to get enough substances from food: a part breaks down during heat treatment, some products are inaccessible to us, some we ourselves cannot eat. Then the best way out is to take vitamins from wrinkles on the face inside.

The simplest complex "AEvit".
It contains only 2 substances, but the most necessary for the skin. It is best to fill the deficiency of B vitamins with brewer's yeast tablets. They can also be used for cosmetic masks. Taking fish oil also helps a lot. There is a whole complex of vitamins and many essential amino acids.

When choosing anti-wrinkle vitamins, take any complex for hair, nails and skin. Most often, it has a higher content of vitamin D and calcium. Other minerals may also be included.

Remember the daily norm of the necessary substances and see how many of them are contained in the preparation.

Cosmetics

You need to select creams containing substances E and A. You can purchase a ready-made cream called "AEvit", or you can prepare the same one yourself by adding them to any cream. When choosing ready-made creams, look at the% content of these components - it should be at least 1%.

Cosmetologists offer a procedure vitamins for the face from wrinkles injections. A very useful procedure to saturate the skin. Mesotherapy works very well - the preparations contain a useful complex of substances.

If you act on the skin with vitamins not only from the inside, but also use external agents in combination, the effect will not be long in coming. The most popular masks are with the addition of fat-soluble vitamin D. Almonds are known as the richest carrier of tocopherol. Any core of the bone is rich in this substance, like nuts and germinating grains. Tocopherol helps delay the formation of mimic and age wrinkles.

Turn the almond grain into flour using a blender or meat grinder. The consistency should be especially thin, like flour. In the resulting paste, add vitamins in ampoules for the face from wrinkles. For example, vitamin E. Mix well. Apply the mixture on wrinkles, hold for about 10 minutes, rinse without soap with water up to 40 degrees.

With the help of this paste, you can make a cleansing and rejuvenating facial massage. Pre-prepare your face - wash your face and remove makeup. After the massage, remove the remnants of the mixture with a napkin, then wash your face and apply your favorite nourishing cream.

If you have tocopherol capsules, then gently pierce one capsule and mix the contents with a teaspoon of aloe juice. Juice must be fresh. This composition is applied to wrinkles and left for 30 minutes. Be sure to wash off this mask.

If there is no aloe, then you can make an analogue of store-bought products using vitamin E from capsules and glycerin. This mask can be made ahead of time and stored in the refrigerator. Pour the contents of three to five capsules into a bottle of glycerin - vitamins for facial skin from wrinkles, E or A. Apply the mixture for 10 minutes every evening. Please note - all masks are applied to pre-cleansed skin. After an intensive course of a week, apply the mask every three days.

The famous bleaching with parsley - squeeze the juice from parsley ground in a blender, mix with tocopherol from a couple of capsules, apply to the skin under the eyes for ten minutes. The skin will brighten and smooth out. Even using a mask a couple of times a week, you can get rid of problems under the eyes.

Don't forget about getting enough sleep! Sufficient sleep is extremely important in restorative procedures for the skin.

If you purchased a complex of vitamins A and E "Aevit" in a pharmacy, then use it! In a tablespoon of fresh mashed potatoes, put the contents of a couple of capsules, apply to the skin under the eyes and say goodbye to swelling and swelling. Wrinkles will gradually decrease, and the skin will turn white and youthful.

There are a lot of masks where anti-wrinkle vitamins on the face are applicable, which take care of the skin. It is important to use them regularly. You can evaluate the stable result after a couple of months. Train yourself to take care of your skin every day, it won't take long, but you will look much better.

Preservation of youth, health and beauty of the skin is the main task that girls set for themselves. After 30 years, our skin needs extra attention and care. Among the many methods of rejuvenation (massage, peeling, Botox, surgery, cosmetics), the intake of natural ingredients is often the most effective. So, it is difficult to overestimate the importance of vitamin D for the skin.

The role of vitamin D for healthy and beautiful skin

The struggle for well-groomed skin sometimes reaches unthinkable proportions. A person can spend huge amounts of money on skin care products and procedures that do not bring positive results, without even suspecting that the essence of the problem is a simple vitamin D deficiency.

Vitamin D, or calciferol, is a vitamin that prolongs the youthfulness of the body. Without this vitamin, normal absorption of calcium and phosphorus is impossible. The main effect of calciferol on the skin:

prevention of skin tuberculosis;
skin cancer prevention;
reduction of symptoms of psoriasis (redness, peeling, itching of the skin);
slowing down the aging process of the skin, moisturizing, increasing its elasticity, youth and tone;
fight against acne;
photoprotective effect;
wound healing.

Vitamin D is known to be produced by exposure to sunlight. However, when it is necessary to quickly replenish the deficiency of calciferol in the body, they resort to a diet rich in foods containing this vitamin in large quantities, or to take medications.

The following foods are rich in calciferol: fish oil, fish, liver, eggs, sunflower oil, milk. It is also found in seaweed, yeast and parsley. The daily requirement for vitamin D is about 10-25 micrograms for children, and slightly less for adults.

It is calciferol that helps to restrain the growth of ulcers in psoriasis and enhances the immune response to this disease. An acute deficiency of this vitamin leads to a slowdown in the growth of skin cells, provokes the development of cancer, and increases skin sweating. It has been established that vitamin D copes with age-related changes in the skin and prolongs its youth.

Vitamin D is toxic in excessively high doses. Therefore, they should not be abused.

Proper control of the content of calciferol in the body will make the skin fresh, clean, beautiful and attractive.

Proper Use of Vitamin D for Skin Problems

Problematic skin is a fairly common phenomenon. Everyone can make their skin healthy. But, unfortunately, not everyone knows how to properly give it a charming look.

Calciferol is equally useful both when taken orally and when used externally.

For any skin diseases (psoriasis, skin rashes, eczema, dermatitis, neurodermatitis, lupus erythematosus), vitamin D must be prescribed in complex therapy. The permissible daily dose is determined by the attending physician (food, drugs, exposure to sunlight). Thanks to calciferol, the area of skin rash in psoriasis decreases, scales disappear.

For the treatment of psoriasis, special creams and ointments containing calciferol or its analogues are also used. Before applying the cream for any of the above diseases, wash your hands thoroughly with soap and water, apply to the affected areas of the skin, rub in and leave to soak for 20-30 minutes. Use for at least 3 weeks.

A mask of parsley decoction and vitamin D capsule will refresh and invigorate the skin of the face. About 100 grams of chopped parsley is mixed with sour cream and a vitamin D3 capsule, the resulting mixture is applied to cleansed facial skin, kept for 10-15 minutes, and then washed off with warm water. The mask is applied to the skin at least once a week.

In cases where, with skin problems, a visible result is not observed for 2-3 weeks, it is better to consult a doctor.

Preparations and cosmetics containing vitamin D

The pharmaceutical industry is developing quite rapidly. Getting the missing, necessary vitamins is not at all difficult. Vitamin D is available in tablets, capsules, oil and aqueous solutions, it is included in many dietary supplements for internal use, and is also used in various lotions, sunscreen and anti-aging creams, balms, hygienic lipsticks, lip glosses, anti-aging skin serums. , ointments for external use.

To date, the following vitamin complexes containing vitamin D are popular: Aquadetrim, Videhol, Vita bears, Vitrum, Complivit, Centrum, Multi-Tabs, Etalfa oil solution, Natekal, Xamiol and Silkis psoriasis ointment, prophylactic vitamin-mineral complexes with vitamin D Vittry, Alfadol.

Dragees, tablets and drops are consumed during or after meals (1-2 capsules are washed down with a small amount of water), the oil solution can be spread on a small slice of bread, biscuits, added to porridge and eaten.

Beautiful, healthy skin attracts admiring glances of people around and gives self-confidence. Despite the fact that in our time there are many promising cosmetic skin care products, the use of vitamins will always remain the most effective. Remember, vitamin D is one of the most important for skin!

Assimilation of vitamin D3

The very first precursor of vitamin D3 is called skin cholesterol, which, under the influence of ultraviolet waves with a length of 280 nm, enters the chain of transformations, turning into 7-dehydrocholesterol and then into cholecalciferol. This chemical reaction takes about two days. Its uniqueness lies in the fact that enzymes are not involved in the transformations, but photolysis occurs (the energy of light photons is used). The darker the skin, the worse and slower vitamin D3 is synthesized.

Then cholecalciferol, associated with a special transport protein transcalciferin, is carried by the blood to the liver, where it is transformed into calcidiol. After that, the same transport protein transports the substance through the blood plasma to the kidneys, and there the active form, calcitriol, is obtained from it.

Entered into the body from the products of cholecalciferol is absorbed in the lower (distal) section of the small intestine. Bile is necessary for the absorption of the substance. The absorbed cholecalciferol binds to protein molecules - albumin or alpha 2-globulins and is sent to the liver, where it is biotransformed into active metabolites with hormonal properties. These metabolites are transported in the bloodstream and distributed in organs and tissues. There they are part of cell membranes, cell nuclei and mitochondria, and vitamin D3 is partially deposited in the liver.

After the absorption of vitamin D3, regardless of the source of intake - from food or through the skin, its maximum concentration in the body occurs after 5 hours, after which it decreases slightly and then remains stable for a long time. If there is insufficient concentration of calcium and phosphorus in the blood, the body synthesizes more calcitriol, which is able to extract minerals from bone tissue. When there are too many minerals, the synthesis of the hydroxylase enzyme, which is responsible for the conversion of vitamin D3 into its active form, decreases.

The products of cholecalciferol metabolism, undigested residues, return to the intestine, where, in the presence of bile, they can be reabsorbed, circulating between the liver and intestines. The excretion of residues is carried out with urine and feces.

The biological role of the substance: why vitamin D3 is needed

The main role of vitamin D3 is to control the balance of calcium and phosphorus in the blood. Let's figure out how this happens, and why such a balance is important:

calcium is part of the DNA and RNA nucleic acids in the cell nuclei, in order for the mineral to penetrate the cell, the membranes are equipped with special molecules - calcium pumps;
the calcium pump captures 2 calcium ions and 1 molecule of adenosine triphosphate (ATP) from the blood. A chemical reaction occurs, and phosphorus from ATP provides energy for the penetration of calcium into the cell;
calcitriol is the only hormone that can ensure the movement of calcium ions into the cell through its membrane;
thanks to vitamin D3, a 2 to 1 balance between calcium and phosphorus particles is maintained in the blood. Violation of this balance leads to malfunctions of the cells, and then the organs as a whole.

Receptors for vitamin D3 are found in cells of the skin, pancreas, intestines, kidneys, brain, pituitary gland, female and male reproductive systems, which means that these organs need calcitriol.

In the cells of the intestine, with the participation of calcitriol, proteins are synthesized that are able to carry calcium with the blood flow to any tissues. Thanks to vitamin D3, a constant concentration of calcium ions in the interstitial fluid is maintained so that the bone tissue has the opportunity to absorb them if necessary. Vitamin starts a cycle of secondary absorption of calcium and phosphorus in the kidneys for their complete assimilation. If vitamin D3 is not enough, then the formation of hydroxyapatite crystals and calcium salts is disrupted in the bone tissue, that is, rickets and osteomalacia develop.

The activity of vitamin D3 is closely related to the work of the parathyroid glands, which produce parathyroid hormone. This hormone is responsible for increasing the concentration of calcium in the blood and lowering phosphorus. If there is a malfunction in the intake of vitamin D3 and a decrease in the level of calcium, parathyroid hormone begins to be intensively synthesized in response and draw calcium from intracellular reserves, while simultaneously reducing the absorption of phosphorus into the extracellular fluid. There is evidence that vitamin D3 can regulate parathyroid hormone metabolism.

Vitamin D3 is also associated with other hormones: during pregnancy, estrogen, progesterone, androgens stimulate increased synthesis of calcitriol, since additional calcium and phosphorus are needed to form the skeleton of the unborn baby.

Substance functions

The most important function of vitamin D3 is the control of calcium metabolism, since a change in the concentration of calcium in the blood by at least 1% causes a number of disorders in the body:

the excitability of nerve endings changes;
impaired muscle conduction;
the penetration of minerals into cells worsens;
the activity of many enzymes decreases;
hormonal regulation of metabolism is disturbed.

Without the active participation of vitamin D3, the following processes in the body are impossible:

the formation of bone tissue cells of osteoblasts;
work of immune cells;
conduction of excitatory impulses through nerve and muscle fibers;
skeletal muscle activity;
activity of the heart muscle;
metabolic processes in skin cells.

Vitamin D3 is involved in the processes of cell growth, division and differentiation, it is considered an important factor in the prevention of malignant neoplasms. There is evidence that the vitamin controls the production of cholesterol and prevents the formation of cholesterol plaques in the vessels, preventing atherosclerosis.

The key function of vitamin D3 for the child's body is to prevent the development of rickets. If the vitamin is not enough, the baby's bones soften and deform, teeth grow poorly, and an abnormal bite is formed.

Lack of vitamin D3 at a younger age causes poor posture and curvature of the spine in older children, causes impaired joint mobility in 30-year-olds and the development of arthritis in people of mature age.

The norm of vitamin D3 for consumption and content in the body

The intake of vitamin D3 varies depending on the person's age, region of residence, and even skin color. It is subject to correction in the presence of concomitant diseases that disrupt the absorption of the vitamin.

With age, the level of 7-dehydrocholesterol in the skin decreases, so the skin of older people does not synthesize vitamin D3 well, which affects the calcium balance in the body, and therefore it is recommended to increase the intake of the vitamin.

People with dark and swarthy skin need more prolonged insolation or additional intake of vitamin D3, since the pigment melanin contained in a large amount intercepts solar photons, preventing the skin from using them to synthesize the vitamin.

The activity of skin production of vitamin D3 depends on the geographic latitude and season: the angle of incidence of sunlight in regions closer to the north and in winter in the middle lane does not allow the skin to capture enough photons for the synthesis of cholecalciferol, so it is recommended to supplement the norm of the substance from foods and nutritional supplements.

Daily requirement for vitamin D3 at different ages (according to the recommendations of American nutritionists, 2010)

With regard to the additional intake of vitamin D3 by pregnant women, doctors express caution, since there is evidence of both the penetration of calcitriol through the placental barrier and the increased activity of the hormone during pregnancy. An excess of vitamin D3 is fraught with a violation of the intrauterine development of the baby. Therefore, the expectant mother is recommended to receive it during daily walks and with food. If the doctor recommends preparations with vitamin D3, then its content should not exceed 200-500 IU.

Children of the first year of life are prescribed a vitamin for the prevention of rickets, since the mechanisms for the synthesis of the substance by the skin are still imperfect. But the appointment and dosage depend on the condition of the baby and his mother, the nature of feeding, the region and season, and other factors.

Recent studies refute the notion that you can “stock up” on vitamin D3 during the summer months of active sun and then not know problems in the winter. A person needs constant replenishment of the vitamin content. Its synthesis is possible only in open areas of the skin without clothes, but daily one and a half hour walks in the fresh air with an open face and hands is enough to get the norm of vitamin D3.

Symptoms of deficiency and excess of vitamin D3 in the body

The causes of vitamin D3 deficiency in the body, in addition to the violation of its absorption due to internal diseases, are taking certain medications (antacids, diuretics, etc.), frequent use of sunscreens, refusal of meat products in the diet.

The first manifestations of vitamin D3 deficiency are spoken about by looking at brittle nails and split ends, discussing exacerbations of acne on the face, recalling the frequent visits to the dentist for recurring caries and brittle teeth. In these cases, dentists and cosmetologists recommend reconsidering the diet in favor of foods high in vitamin D3 and adding cholecalciferol pharmaceutical preparations to it.

A manifestation of vitamin D3 deficiency in children is rickets, a disease characterized by low levels of calcium and phosphorus in the blood, which disrupts bone mineralization. At the initial stages of rickets, one can suspect its presence in a baby by tearfulness and irritability, poor appetite, slow overgrowth of the fontanel, severe sweating and a characteristic slightly flattened nape with worn out hairs (sweating skin on the head makes the child rub hard on the back of the head). Progressive rickets disrupts the formation of bones and teeth, provokes curvature of the limbs, chest defects, visual impairment. With proper treatment with vitamin D preparations, the manifestations of rickets most often disappear by adolescence.

In adults, vitamin D3 deficiency provokes osteomalacia, when the bones lack calcium and phosphorus and are structurally weakened. A person’s gait and posture are disturbed, muscles lose their tone and atrophy, bones hurt, and complex fractures often occur. Therapy with vitamin D3 preparations helps to alleviate the symptoms, and in the early stages of the disease completely get rid of them.

Side effects of an excess of vitamin D3 in the body are weakness and headaches, nausea and vomiting, general weakness and irritability. An overdose of cholecalciferol causes an increased concentration of calcium in the blood and accelerates the excretion of mineral salts in the urine. These processes are manifested by frequent urination with strong thirst, constipation, soft tissue calcification. More serious symptoms of a vitamin D overdose include:

disturbed heart rhythm;
severe weight loss up to anorexia;
the formation of kidney stones;
nephrocalcinosis;
high blood pressure;
disruption of the kidneys.

Chronic hypervitaminosis, when large doses of vitamin D3 were taken for more than 2 weeks, threatens to disrupt the functions of the heart, kidneys, lungs, intestines due to the deposition of calcium salts in them, which can lead to a fatal outcome.

The first necessary action in the treatment of an overdose of vitamin D3 is the abolition of the drug and severe restriction of exposure to the sun. It is recommended to take vitamins A and, ascorbic acid, which reduce the toxicity of cholecalciferol, the rejection of foods and dietary supplements containing calcium.

Treatment of hypervitaminosis requires hospital conditions, where infusion therapy with diuretics, potassium and magnesium preparations is prescribed, in severe cases corticosteroids are administered in a short course.

Products containing vitamin D3 will not be able to fully cover the body's need for cholecalciferol, since its content is low there: most of the vitamin is found in fatty ocean fish, a little in meat and offal, and a small amount in some fruits and vegetables.

Fish and seafood		Animal products		herbal products
Halibut (liver)	2500	Chicken egg yolk	7	Chanterelles	8,8
Cod (liver)	375	Chicken egg	2,2	morel mushrooms	5,7
Fish fat	230	Beef	2	oyster mushrooms	2,3
Acne	23	Butter	1,5	Peas	0,8
Sprats in oil	20	beef liver	1,2	White mushrooms	0,2
Atlantic herring	17	Dutch cheese	1	Grapefruit	0,06
Mackerel	15	Cottage cheese	1	Champignon	0,04
Black caviar	8,8	Sour cream	0,1	Parsley	0,03
Red caviar	5	Milk	0,05	Dill	0,03

Cholecalciferol easily tolerates heat treatment, so there is a lot of it even in fish canned with oil. Fatty acids, which are rich in sea fish, contribute to better absorption of vitamin D3.

A chicken egg will be able to provide 20% of the daily requirement of vitamin D3, and there is very little cholecalciferol in quail, goose, turkey eggs. Meat products are poor in vitamin, only lamb and beef liver and kidneys contain a significant amount of it. There is little vitamin in dairy products, but with frequent use in large quantities, cheese, cottage cheese and butter will help maintain the level of cholecalciferol (the daily norm of the substance is in a kilogram of cottage cheese).

Some mushrooms are rich in vitamin D3 - but only those that have grown under the sun (forest, field), and not in greenhouse or industrial conditions. Some herbs - horsetail, alfalfa, nettle also contain some cholecalciferol.

The benefits of vitamin D3

Vitamin D3 is necessary to increase the permeability of cell membranes and the mitochondria in them - cellular organelles that are needed for energy production. Thanks to cholecalciferol, nutrients easily pass through cell and mitochondrial membranes and metabolic products are excreted.

In the intestinal epithelium, with the participation of vitamin D3, the penetration of calcium cations, phosphates and other minerals through the cell membranes, their capture and absorption by bone tissues improves. Vitamin D3 is useful for strengthening tooth enamel.

The benefits of cholecalciferol are undeniable for the formation of teeth and bones of the skeleton in children. The substance is necessary for the absorption of phosphorus, without which the synthesis of DNA and RNA nucleic acids, phospholipids, enzymes and amino acids is disrupted.

The benefits of vitamin D3 are confirmed when prescribing an additional intake for women in the perimenopausal period: it relieves menopausal symptoms and prevents osteoporosis. The vitamin is useful in some inflammatory dermatological diseases: calcitriol helps restore healthy skin microflora.

Contraindications to taking vitamin D3 preparations

Taking vitamin D3 is contraindicated in conditions associated with an excess of calcium in the body and its impaired absorption - hypercalcemia, hypercalciuria, calcium nephrourolithiasis.

Large doses of cholecalciferol are prohibited when the patient is immobile for a long time. At the same time, small doses, if necessary (if we are talking about fractures), are prescribed and controlled by a doctor.

With caution and under the control of blood tests, vitamin D3 is prescribed for conditions such as:

organic heart disease (ischemia, myocarditis, myocardiopathy, heart disease);
acute and chronic diseases of the liver, kidneys;
peptic ulcer of the stomach and intestines;
hypothyroidism.

To a limited extent and according to direct indications, vitamin D3 can be prescribed to pregnant women and the elderly.

Side effects of the substance

Side effects when taking vitamin D3 preparations are typical signs of intoxication - headaches, nausea, stool disorders. More serious manifestations of the side effects of cholecalciferol are kidney irritation - pain in the lumbar region, painful urination, darkened and cloudy urine, fever against the background of pain in the kidneys, increased blood pressure, puffiness under the eyes.

In patients with pulmonary tuberculosis, an exacerbation of the process is likely against the background of taking cholecalciferol.

Vitamin specific instructions

If a vitamin D3 preparation is prescribed for prophylactic purposes, one must be aware of the risk of overdose, which is especially dangerous for children with impaired renal function and the development of renal failure. Children are allowed to take no more than 10-15 mg of cholecalciferol per year.

When treating with vitamin D3 preparations, it is necessary to control the level of calcium in the urine and blood, with special attention - if thiazide diuretics are simultaneously prescribed.

While taking vitamin D3 preparations, it is necessary to limit exposure to the open air, under the active sun, in order to avoid hypervitaminosis.

Drugs with substance

The drug called "Vitamin D3" is available in oil, water and alcohol solution with a volume of 20 to 50 ml with a special dropper cap. An aqueous solution is more often recommended for children. It is active in rickets, is rapidly absorbed and creates a high concentration in the liver. It is convenient to dilute such a solution in a spoonful of water or milk and give it to the baby. The oil solution is not recommended for pancreatitis, peptic ulcer disease, chronic enterocolitis. It is also diluted in water or dripped onto a piece of sugar. An alcohol solution is rarely recommended because of the danger of its increased concentration when the liquid evaporates.

As a replacement for "vitamin D3", Aquadetrim, Videhol, Osteokea are prescribed.

The drug "Cholecalciferol" is available in the form of drops for oral administration and a solution for intramuscular injection. The same drugs - Vigantol, Videin 3, Vitamin D3 BON. Their use is agreed with the doctor.

Calcipotriol is an ointment with a synthetic analogue of vitamin D3. It is prescribed for psoriasis and some other inflammatory dermatoses.

"Alpha D3-Teva" - capsules with an oily solution of vitamin D3 inside, contain its synthetic form.

"Calcium D3 Nycomed Forte" - tablets containing a daily dose of vitamin D3 and calcium, mint, orange or lemon flavor.

Vitamin-mineral complexes with vitamin D3 - Complivit Calcium D3, Duovit, Pikovit. Their reception should be coordinated with the doctor, especially in relation to children, in order to prevent an overdose of the vitamin.

Interaction of vitamin D3 with other substances

Vitamin D3 in combination with other fat-soluble vitamins reduces its toxic effect, its combined use with vitamins A and prevents the risk of hypervitaminosis. In the case of rickets in children, the appointment of vitamins C and group B improves collagen synthesis in bone tissue and strengthens it. In this case, the dose of vitamin D3 should be reduced.

The use of drugs containing calcium against the background of an increased content of vitamin D3 carries the risk of increased hypercalcemia, magnesium in the presence of the vitamin is absorbed better and faster.

Interactions of vitamin D3 with certain drugs

Retinoids	Reduce vitamin toxicity
Vitamin E	Improves Vitamin Metabolism
Anticonvulsants (Difenin), barbiturates	Impair vitamin absorption
Cholesterol-lowering agents (cholestyramine), hyperlipidemic drugs	Violate the absorption of fat-soluble vitamin D3, so they can not be combined
Synthetic laxatives	Reduce absorption efficiency
cardiac glycosides	Vitamin D3 impairs their activity
Corticosteroids	They interfere with the absorption of the vitamin and intensively remove it from the body, while disrupting calcium metabolism
Antituberculous drugs (Paraaminosalicylate)	Violate the balance of calcium and phosphorus, causing vitamin D3 to become more active

With the simultaneous intake of vitamin D3 and drugs for weight loss that inhibit lipase, the vitamin is practically not absorbed.

Indications for the use of vitamin

Vitamin D preparations are prescribed by a doctor if the following health abnormalities are diagnosed:

muscle cramps (tetany);
osteoporosis;
hypocalcemia;
violation of the synthesis of parathyroid hormone;
softening of bone tissue (osteomalacia);
delayed healing of fractures;
frequent caries and brittle teeth;
diagnosed with low calcium in the bones.

Vitamin D is prescribed for the prevention and treatment of rickets and rickets-like diseases (hereditary nephropathies, etc.).

General instructions for use and dosage

Vitamin D3 preparations in an aqueous and oily solution are recommended for prophylactic administration, one drop per day. The solution is dripped onto a piece of sugar or diluted in a spoonful of water, taken regardless of the meal. Therapeutic doses are prescribed by a doctor.

Taking vitamin D3 preparations for various indications tentatively involves the following doses of the substance.

Cause	Dosage	Duration of admission
Prevention of hypovitaminosis	- adults under 60 years old - 400 IU; Over 60 years old - 600 IU;	Once a day for 2-3 weeks as directed by a doctor
Prevention of rickets in children under 5 years of age	200,000 - 400,000 IU	Intramuscularly 1 time in 6 months
Treatment of rickets, hypocalcemia, spasmophilia	200,000 IU + calcium salt preparations	Intramuscularly 1 time per week with an interval of 2 weeks, the duration is prescribed by the doctor based on the results of the tests
Treatment of osteoporosis, osteomalacia	200,000 IU	Intramuscularly every 15 days for 3 months
Prevention of attacks of tetany	Up to 1,000,000 IU	Daily, the duration is determined by the doctor

Vitamin D3 capsules are prescribed for adults and children over 6 years of age who are able to swallow the capsule without chewing. Assign to swallow 1-2 capsules a day after meals with plenty of water.

Vitamin D3 tablets also have age restrictions: they are not given to children under 6 years of age. One tablet per day should be sucked or chewed with or after meals.

Vitamin for skin and hair

Already in the process of cholecalciferol synthesis in the skin, when exposed to sunlight, its stratum corneum thickens, the skin becomes denser. After the substance has been converted to its active form in the kidneys, its molecules partially return to the skin, because its cells are equipped with receptors for communication with calcitriol and need it. The task of calcitriol is to regenerate the barrier properties of damaged skin, renew the epidermis, control cell division and differentiation, and activate immune defenses. There is evidence that vitamin D3 contributes to the restoration of healthy microflora in skin inflammation.

Thanks to vitamin D3, the skin retains its elasticity and smoothness, healthy color, and good hydration. In the presence of acne, inflammatory elements heal faster in the presence of the vitamin. For hair, vitamin D3 is important as a strengthening and regenerating agent, which improves growth, strengthens hair follicles, and prevents brittleness.

Analysis for vitamin D3

A blood test for vitamin D3 is necessary in order to clarify the likelihood of hyper- or hypovitaminosis, as well as to monitor the success of therapy using this vitamin.

Usually, any blood test for vitamin D examines the level of its most active and stable metabolite - 25 (OH) D3 - that is, cholecalciferol. Therefore, to determine the level of vitamin D3, a routine vitamin D test is selected in the list of laboratory tests.

For analysis, venous blood is taken, which is taken in the morning on an empty stomach. Reference values for vitamin D3 are from 20 to 70 ng / ml, if an indicator of 5-10 ng / ml is a severe deficiency, more than 150 ng / ml - we are talking about intoxication.

An additional diagnostic indicator of hypervitaminosis is an increased concentration of phosphorus and calcium in the blood and urine, an increase in the level of calcitonin and a decrease in the values of parathyroid hormone.

Vitamin D3 and calcium are jointly involved in strengthening bone tissue, accelerate the healing of fractures and prevent osteoporosis. For more information on getting vitamin D3 from foods exposed to sunlight, see the video below.

Vitamin D is rightfully called solar. And all because the main part of it can be obtained under the influence of ultraviolet radiation, the natural source of which is the sun. Why is vitamin D so important for facial skin? What is the deficiency of this vitamin and how can it be avoided?

It has been proven that without vitamin D, calcium is not absorbed, which primarily leads to a deterioration in the condition of teeth, nails, hair and bones. It also participates in lipid metabolism, improves immunity, reduces the risk of obesity. And this vitamin is necessary for the youth and beauty of our skin. According to recent studies, it protects cell membranes from destruction, which increases the firmness and elasticity of our skin.

How to get enough of it and not harm your health? After all, it has long been known that ultraviolet rays are not only beneficial, but also dangerous. Let's talk about this in our article.

Why is vitamin D important for skin?

The most famous fact about this vitamin is that it is needed for the metabolism of minerals in the body. Thanks to him, calcium and phosphorus can be normally absorbed and deposited in the bones. Along with this, vitamin D is important for facial skin due to the fact that it ensures the normal functioning of the sebaceous glands, stimulates certain factors necessary to suppress inflammatory processes in tissues. With its deficiency, hyperhidrosis, and dermatitis may occur. It is synthesized under the action of ultraviolet rays, its optimal level makes our skin radiant, supple, helps resist aging and wrinkles, reduces the appearance of wrinkles, and promotes wound healing.

The sun is the main source of vitamin D

After scientists confirmed that ultraviolet radiation in large doses can be harmful to health, people began to spend less time in the sun and actively use sunscreen. The fashion for a bronze tan began to gradually fade away. And now experts are faced with another problem - vitamin D deficiency. Previously, it was believed that in order to replenish its reserves, you only need to spend a few minutes a day in the sun. That is, a person who is on the street every day cannot have such a problem in principle.

However, recent studies have shown that a few minutes is not enough. It turns out that vitamin D accumulates in tissues only after its level reaches 20 ng / ml. To optimally maintain vitamin D levels, you can sunbathe or visit the solarium.

Also, the rate of production depends on the color of the skin. The darker the person, the longer he needs to be in the sun. For example, fair-skinned people need 10-20 minutes, but dark-skinned people need 90-120 minutes to synthesize the same amount of vitamin.

Vitamin D and food

What foods contain vitamin D? These are eggs, liver, caviar, fatty fish. As well as parsley, yeast, mushrooms, nettles, alfalfa. However, in products of plant origin, it is much less, which should be taken into account by vegetarians. Most vitamin D is found in fish oil made from cod liver.

In some countries, foods such as margarine, dairy products and vegetable oils are fortified with this vitamin. But still, the main part we get under the influence of sunlight. Compared to these methods, relatively little vitamin D enters the body from food. Therefore, nutritionists recommend supplementing with vitamin D.

Vitamin D - a cure for depression

Scientists have found that vitamin D is involved in the regulation of tyrosine hydroxylase. This is an enzyme that is needed for the synthesis of such important hormones as adrenaline, dopamine and norepinephrine. Normal levels of these hormones are responsible for our good mood. Thus, it has been proven to prevent depression.

Vitamin D in cosmetology

This vitamin is often used in cosmetology. As part of cosmetics, this vitamin promotes the synthesis of new cells, keratinization and exfoliation.

But since vitamin D is a substance that acts both as a vitamin and as a hormone, its active forms are prohibited from being used in cosmetics. Therefore, calciferol is usually used, i.e. D3. Man-made forms of the substance enhance the effect of vitamin D, which is produced in the skin under the influence of sunlight, and also comes from food or medicines.

The sunshine vitamin is very important for our beauty and health. But, as in everything, it is necessary to observe the measure: moderately be in the sun without protective creams, follow a proper and balanced diet.

Dosage of vitamin D

The official prophylactic dose of vitamin D is 800 units. But with a pronounced deficiency of this vitamin, the dose can be much higher. In most studies, a therapeutic dose of 2000 units appears. Some patients are prescribed 5000 units. In practice, everything is very individual.