Myths and Truths about Vitamin D

Lately, there has been much debate about the role of vitamins in our lives. Opinions are divided—some claim that vitamin D is not crucial for our health, while others insist that it is indispensable.
 Let’s examine different perspectives and debunk some common stereotypes.

Vitamin D is synthesized in the skin when exposed to sunlight.

However, the vitamin D group actually consists of six types, and only five of them are produced in our skin under ultraviolet (UV) radiation.
 Vitamin D2 is unique—it can only be obtained from external sources, specifically from food. It is found in beef liver, fish, mushrooms, eggs, and dairy products.
 Eliminating these foods from the diet can lead to a deficiency of vitamin D2.

Can We Get Enough Vitamin D from Food?

It is possible to meet the daily requirement of vitamin D through diet, but it would require consuming:500 g of butter, 1 kg of red caviar, 500 g of cheese, 20 eggs, or
1 kg of cod. Since few people can eat such large amounts of the same food daily,  the best approach is a combination of a vitamin-rich diet and regular sun exposure.

Vitamin D Deficiency Only Causes Rickets

Many young mothers first hear about rickets at a pediatrician’s office.
 However, vitamin D receptors are present in many tissues and organs. Its deficiency can lead not only to rickets but also to osteoporosis, diabetes, obesity, infertility, and autoimmune diseases. Vitamin D plays a crucial role in various biochemical processes, including calcium and phosphorus metabolism.

A Bald Spot on a Baby’s Head is a Sign of Rickets

A pediatrician will tell you that this is not always true. By the age of two months and older, babies become curious about their surroundings. Since they spend a lot of time lying on their backs, constant head movement can cause the fine, delicate hair on the back of their heads to rub off.

Vitamin D Deficiency Only Affects Infants

In the early years of life, children grow rapidly and require calcium, phosphorus, and vitamin D. As they grow, their vitamin D needs increase by 1.5 times. Children under 18 need 600 IU of vitamin D per day,  the same amount recommended for pregnant women. During menopause, women require higher amounts of vitamin D, and by the age of 70, the daily intake should increase to 800 IU due to the heightened risk of osteoporosis.

Breastfeeding Prevents Vitamin D Deficiency

In reality, this depends on the mother’s diet and the composition of her breast milk. If the mother has a vitamin D deficiency, she cannot provide her baby with sufficient vitamins and micronutrients. However, modern infant formula contains all the necessary nutrients in the correct amounts.

Sunscreen Does Not Affect Vitamin D Synthesis

Sunscreens protect the skin from UV radiation and reduce the risk of skin cancer. However, in areas where sunscreen is applied, vitamin D production can decrease by up to 99%. This should be considered when using such products.