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The lack of vitamin D of our population is compounded in these months of autumn and winter and contrasts with the amount of such vitamins obtained by the inhabitants of Scandinavian countries
The Spaniards have a high vitamin D deficit despite having a varied diet and being one of the European countries with more hours of sun. An insufficiency that is worsened in these months of autumn and winter and contrasts with the inhabitants of Scandinavian countries, who do not present this lack, as the International Society of Immunonutrition (ISIN) warns.
“The levels of vitamin D of individuals in Nordic countries are much higher than those of Spaniards. We have reason in their consumption of reindeer meat, animal that feeds on lichen, a source rich in vitamin D3,” explains Ascension Marcos, president of the ISIN and researcher of the Institute of Food and Nutrition Science and Technology. “Vitamin D3 from lichen of vegetable origin, which is a symbiosis between fungus and algae, is absorbed much better by the organism than vitamin D2 and also favors muscle fiber,” adds the expert.
The inhabitants of Finland, Norway and Sweden obtain the amount of vitamin D3 that their organisms require thanks to the regular intake of a low-fat and rich reindeer meat, not only in this vitamin, but also in others such as A, B and E.
Vitamin D in autumn and winter
The European Food Safety Authority (EFSA) recognizes that vitamin D is essential for the absorption of calcium, mineralization of bones, helps regulate the functioning of the immune system and contributes to the regulation of cell proliferation and differentiation. Their lack can lead to an increased risk of fractures in adults and lead to a low overall immunity while, in children, it can cause growth delays. Thus, according to data from the Spanish Association of Pediatrics, 25% of Spanish children would be affected by this deficit. cruella
One of the sources of obtaining this vitamin is the sun and Spain, with an average of between 2,500 and 3,000 hours of full light per year, stands out above the rest of European countries. However, a study conducted by the Solar Radiation Research Group of the Polytechnic University of Valencia (UPV) concluded that, in the months of autumn and winter, the minimum exposure time to obtain the necessary doses of vitamin D should be 130 minutes a day and its effectiveness would be highly conditioned by the clothing that is worn, which leaves only 10% skin uncovered.
In this way, in order to obtain sufficient amounts of vitamin D3 “it is necessary to take into account the foods that carry this vitamin, as well as supplementation”, says the president of ISIN.
Recommendations for supplementing vitamin D3
A meta-analysis of 25 clinical studies, published in The BMJ[i], has shown that regular intake of vitamin D by mouth of up to 50 μg per day protects against acute respiratory diseases, especially in subjects with a deficiency of this vitamin.
“The recommended intake of vitamin D is 15 μg a day from one year to 70. Since the age of 70, 20 μg is spoken daily,” says Ascensión Marcos.
The International Society for Immunonutrition recommends vitamin D3 supplements from 10 to 100 μg per day, mainly for older people or with a vitamin D deficiency.
[i]Martineau Rau et. al. Vitamin D supplements to prevent acute respiratory tract infections: systematic review and meta-analysis of individual participants BMJ 2017;356: i6583
Solar exposure and food do not provide enough vitamin D to Spaniards, as explained by the International Society of Immunonutrition (ISIN)
The lack of vitamin D of our population is compounded in these months of autumn and winter and contrasts with the amount of such vitamins obtained by the inhab
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2023-04-11
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