Benefits of Vitamin D, How Much to Consume, and What to Eat Together | Dr. Esther Yeo

One of the most well-known functions of vitamin D is bone health. Aids in the absorption of calcium in the intestine and promotes the formation of bones. Therefore, a lack of vitamin D can lead to rickets in newborns and children, and osteomalacia in adults. It is a disease in which bones become weak and easily deformed.

But there's more to it than that, and there's more to it than that. First of all, I think of vitamin D as an "immune vitamin." White blood cells, which are responsible for the body's immunity, accept vitamin D and produce immune proteins that can inhibit inflammatory substances in the body and kill pathogenic microorganisms. In particular, there are many reports that it can prevent autoimmune diseases such as type 1 diabetes. In one of the most notable studies, more than 10,000 pregnant women and newborns in Finland were followed up on the effects of vitamin D supplementation on the development of type 1 diabetes and found that the incidence of type 1 diabetes was reduced by 90% compared to newborns who did not take vitamin D. [1]

Another nickname for vitamin D I have given it is the "anti-cancer vitamin." Of course, this is by no means to say that vitamin D supplementation can replace chemotherapy in cancer patients. Nevertheless, I use the term "anti-cancer" because adequate vitamin D intake is one of the easiest and most powerful ways to combat cancer. Vitamin D promotes cell differentiation, preventing immature cells from becoming cancer cells, and also induces apoptosis, which causes old and diseased cells to die on their own. Especially breast cancer, Cancers such as colon and prostate cancer are known to be associated with vitamin D levels in the blood.

Vitamin D deficiency in Koreans is very serious. According to statistics from the Health Insurance Review and Assessment Service and the Korea Centers for Disease Control and Prevention, the number of vitamin D deficiency patients in Korea increased more than three times in 2019 compared to 2015, and a survey of the recommended daily intake by age showed that more than 90% of the population is deficient in vitamin D.

 

And there are a variety of causes for vitamin D deficiency. The most basic reason is that we don't get sunlight. Vitamin D can be synthesized at least twice a week, between 10 a.m. and 3 p.m., for 30 minutes without sunscreen, and in the sun on your arms and legs. But it's not easy in many ways. It's cold, they don't have time for lunch, or they don't want their skin to burn, so they stay away from the sun. In addition, the amount of sunlight itself is an important variable, so the latitude of the area of residence, It is a nutrient that can also be deficient depending on the season, skin color, etc.

 

It's also not easy to get in food. Liver and other animal organs have the highest vitamin D per gram, which is not a common dish on the table. Although it is also found in foods such as blue fish and mushrooms, it is necessary to eat at least 5 pieces of blue fish a day to get enough intake.

In addition, the older we get and the more obese we are, the less we can synthesize vitamin D, and vitamin D deficiency can also occur if you have malabsorption, liver or kidney disease, or if you are taking certain medications.

 

 

At the time, when I was taking 1,000 IU, or 25 μg, a day, I had the opportunity to measure my vitamin D concentration in my blood, and my measurement was less than 30 ng/mL. Still, I was number one among those who were tested with me. Most of the others were below 20 ng/mL. Of course, we all received "insufficient" (20-29 ng/mL) by the American Endocrine Association's standards. [2]

 

Therefore, since then, I have been supplementing 2,000~3,000IU a day, or 50~75μg, for 10 years. According to the Korean nutrient intake standard, it is more than the sufficient intake of 15μg and does not exceed the upper limit of 100μg. Some of you may ask, "Why do I consume so much?" This is the amount of intake that I have adjusted through the experience I mentioned earlier and my judgment as a doctor.

 

Below, we share the vitamin D intake guidelines announced by the Ministry of Health and Welfare. However, this is only a guideline and we recommend that you consult your doctor if necessary to adjust your intake according to your condition.