Despite what its name suggests, vitamin D is not a vitamin, but a pro-hormone which is synthesized in the skin under the action of ultraviolet rays. She plays a essential role especially in winter ! “This vitamin is versatile. It contributes to the intestinal absorption of calcium and its fixation on the bones. But it also contributes to the quality of immune defenses. It is therefore important not to lack vitamin D for both bone strength and immunity.“, explains, in fact, Dr Laurence Plumey, nutritionist, founder of EPM NUTRITION, School of Nutrition, and the napso-therapy.
“As soon as the sunshine decreases, we produce less vitamin D. In winter, it is estimated that 80% of the French population living in the northern regions is deficient in vitamin D. In the center and south of France, this figure is 50%. In short, in autumn and winter, almost everyone (or almost) lack of vitamin D“, adds Dr Plumey.
According to the Health Authorities, the average recommended intake of vitamin D is 15 micrograms per day for adults, children over 3 years old and adolescents, 20 to 25 micrograms for babies, 10 micrograms for children under 1 to 3 years, 10 micrograms in pregnant and breastfeeding women and 10 to 15 micrograms in people over 75 years old.
Vitamin D: signs of deficiency
How to recognize a vitamin D deficiency? “A profound vitamin D deficiency expresses itself like a flu syndrome but without fever with bone and muscle pain and fatigue. But, if this deficiency is lighter, it is completely asymptomatic. The diagnosis is made by vitamin D dosage in the blood. There is a moderate deficiency when the level is between 20 and 30 ng/ml. The deficiency is severe below 10 ng/ml.”explains Dr Plumey who advises supplementation supervised by the doctor in the event of a proven deficiency.
But prevention is also essential and it is advisable to consume foods rich in vitamin D by favoring fatty fish which naturally contain it. “Eating it twice a week helps cover the vitamin D requirement for the week. In this case, it is advisable to eat sardinesof mackerelof salmonof the trout or herring in all their forms (fresh, frozen, canned)“, advises Dr Plumey. Be aware that vitamin D is also hidden in foods such as dairy products enriched with vitamin D, egg yolk and offal (especially liver).
To allow its synthesis, exposure to the sun for around twenty minutes per day, ideally at the end of the morning or the beginning of the afternoon, is enough! Health Authorities also recommend supplementation in children on a case-by-case basis: 400 to 800 units of vitamin D for babies up to 18 months and 2 doses in ampoules of 80,000 or 100,000 IU during the winter for children. between 18 months and the end of growth.
Read also:
⋙ Vitamin D: here are a doctor’s recommendations so you don’t miss it this winter
⋙ Vitamin D (with or without a prescription): benefits, indications and dosage to follow
⋙ Vitamin D3: benefits, dosage, forms, side effects