Vitamin D yog ib qho roj-soluble vitamin uas yuav tsum muaj kom noj qab haus huv thiab tuav cov pob txha muaj zog. Paub tias "sunshine vitamin," vitamin D yog tsim thaum tawv nqaij raug lub hnub lub ultraviolet rays thiab tseem pom nyob rau hauv kev noj haus thiab cov khoom noj.
Txheeb xyuas
Muaj ob hom tshuaj vitamin D loj hauv tib neeg. Vitamin D3 (cholecalciferol) yog hom uas ua rau lub cev ua teb kom raug lub hnub lub ultraviolet B hluav taws xob.
Vitamin D2 (ergocalciferol) yog muab coj los ua cov nroj tsuag. Ob hom no yuav tsum tau hloov dua siab tshiab hauv daim siab thiab lub raum rau daim ntawv, 1,25 dihydroxyvitamin D, kom siv tau hauv lub cev.
Nyiaj Noj Qab Haus Huv
Kev ua haujlwm tseem ceeb ntawm vitamin D yog los pab lub cev nqus cov calcium thiab phosphorus hauv txoj hnyuv. Calcium uas xav tau los pab txhawb pob txha pob txha (pob txha ua pob txha), lub zog ntawm tes, thiab cov hlab ntsha thiab cov leeg ua haujlwm.
Cov neeg uas muaj vitamin D deficiency tuaj yeem tsim cov pob txha mos, tsis muaj zog, thiab pob txha txhav, muaj mob hu ua rickets hauv cov menyuam yaus thiab osteomalacia rau cov laus. Vitamin D yog nce los ntawm cov kws kho mob hauv tsev rau nws lub luag dej num kom haum calcium thiab phosphorus thiab rau kev mob hauv pob txha. Tsis tas li ntawd, muaj ntau hom kev cog lus ntawm vitamin D tshawb fawb dhau ntawm cov pob txha txha.
1) Lub Plawv Kev Noj Qab Haus Huv
Raws li Kev Tshawb Fawb Txog Kev Noj Qab Haus Huv Kev Noj Qab Haus Huv, uas tshawb xyuas cov ntshav siab txog Vitamin D hauv thaj tsam li ntawm 50,000 leej uas tau noj qab nyob zoo thiab ua raws li lawv tau 10 xyoo, cov txiv neej uas muaj vitamin D tsis txaus yog ob zaug uas yuav muaj mob plawv vim txiv neej muaj txaus vitamin D ntau ntau.
Supplementation nrog 1,000 IU ntawm cov vitamin D, los yog ntau dua cov vitamin D ntau ntau, muaj peev xwm muaj feem me ntsis ntawm cov kab mob plawv thiab cov teeb meem.
2) Cancer
Raws li cov kev tshawb fawb pom thiab cov kev tshawb fawb txog kev soj ntsuam, cov vitamin D thiab calcium txais thiab xwm txheej yuav txuas tau kom txo qog kev pheej hmoo kheesxaws (tshwj xeeb yog cov xim colon cancer), tab sis nws tsis yooj yim cais cov nyhuv ntawm ob vim txoj kev vitamin D cuam tshuam cov calcium .
Raws li ib txoj kev ntsuas tau luam tawm nyob rau hauv Phau Ntawv Teev Tseg Tshuaj Tiv Thaiv Cov Tshuaj Tiv Thaiv Meskas , cov neeg uas muaj theem siab tshaj ntawm cov vitamin D tau tsawg dua 50% txo qog nqaij hlav cancer.
Txoj kev tshawb fawb plaub xyoos tau luam tawm xyoo 2007 kuaj xyuas kev siv cov tshuaj calcium (1,400-1,500mg txhua hnub), vitamin D3 (1,100IU txhua hnub) lossis ib cov placebo hauv 1,179 poj niam tshaj 55. Cov poj niam uas tau noj cov tshuaj calcium thiab vitamin D tau ua txhua hom mob cancer, nrog rau cov poj niam uas muaj vitamin D ntau dua thaum pib kawm. Tsis tas li cov kev tshawb fawb tau zoo, raws li Kev Tshawb Fawb Cov Poj Niam Kev Tshawb Fawb tau luam tawm xyoo 2006 tsis pom muaj kev pheej hmoo mob cancer hauv cov neeg uas tau siv cov tshuaj vitamin D (vitamin D kom tsawg, tom 400IU ib hnub).
3) Mob khaub thuas thiab mob khaub thuas
Tus kab mob ua npaws ua rau lub caij ntuj no, ua rau qee cov neeg tshawb nrhiav kom pom tias tus mob khaub thuas muaj feem xyuam nrog vitamin D ntau ntau. Vitamin D qib qis tshaj thaum lub caij ntuj no. Tsis tas li ntawd, cov kev tshawb nrhiav pom tau pom tias cov tib neeg uas muaj vitamin D tsawg feem ntau tuaj yeem tuaj yeem tuaj yeem tuaj yeem tuaj yeem tuaj yeem tuaj yeem tuaj yeem tuaj yeem tuaj yeem tuaj yeem tuaj yeem tuaj yeem kis kab mob los yog qhia tias muaj mob qoob los yog mob ntsws qhuav.
Kev tshawb luam tawm nyob rau hauv American Journal of Clinical Nutrition kuaj xyuas kev siv cov vitamin D (1,200 ib hnub) lossis ib qho placebo hauv ze li ntawm 340 tus menyuam thaum lub caij ntuj no.
Tom qab plaub lub hlis, cov kws tshawb nrhiav tau pom tias tus kab mob khaub thuas A yog kwv yees li ntawm 40 feem pua qis tshaj hauv cov placebo, tsis muaj qhov txawv txav ntawm tus kab mob influenza B.
4) Poob Phaus
Cov pov thawj ntawm vitamin D rau cov neeg laus / rog rog yog tov. Raws li kev tshawb nrhiav luam tawm hauv Nutrition Journal , 25mcg txhua hnub ntawm vitamin D rau 12 lub lis piam hauv cov rog thiab rog poj niam vim raug txo cov lus tseem ceeb hauv roj pawg piv rau cov neeg uas siv cov placebo.
Ib txoj kev tshawb fawb 2013 hauv Kev Kho Mob Kuaj soj ntsuam 4000IU cov tshuaj vitamin D ntxiv rau cov tub ntxhais kawm 12 lub lis piam thiab tsis tau pom cov kev hloov hauv cov roj tsawg hauv cov neeg uas noj cov vitamin D.
Cov Kev Siv Ntxiv
- Kev tiv thaiv thiab kho mob txhav
- Ntau yam sclerosis
- Kev kho kab noj hniav thiab kev tiv thaiv kab mob pos hniav
- Fibromyalgia
- Cov tawv nqaij mob xws li psoriasis, pob txuv, thiab lub txiv mis
- Qaug zog, qis zog
- Mob (xws li mob nraub qaum , mob hauv siab , mob paj hlwb)
- Kev mob nyhav xws li kev nyuaj siab, kev muaj mob raws caij nyoog
- Kev kho mob kho tus mob ntshav qab zib xws li ntshav qab zib, rheumatoid kev mob caj dab, Crohn tus kab mob, mob plab ulcerative
- Cov thyroid thiab mob raum
Vitamin D hauv Khoom Noj thiab Tshuaj
Lub ntsiab qhov ntawm vitamin D yog los ntawm kis mus rau lub hnub. Tus American Academy of Dermatology tau qhia tawm tias peb tau txais cov tshuaj vitamin D los ntawm cov khoom noj thiab tshuaj los ntawm UV raug, vim txoj kev pheej hmoo ntawm daim tawv nqaij mob.
Cov khoom noj Vitamin D muaj qee cov hom ntses rog, xws li herring, mackerel, salmon, tuna, thiab sardines. Qe qe, cheese, thiab nqaij nyug siab ua rau me me muaj vitamin D. Cov nceb noj ib co vitamin D, nrog cov nceb uas tau raug cov kab mob ultraviolet tau ua dua hauv vitamin D.
Txawm hais tias muaj ntau cov khoom noj uas muaj cov vitamin D ntau, feem ntau cov zaub mov feem ntau muaj zog nrog vitamin D xws li mis, mis nyuj, kua zaub soy, kua mis thiab lwm yam khoom noj los ntawm cov kua mis, yogurt, txiv kab ntxwv, thiab margarine.
Cov tshuaj vitamin D kuj muaj nyob rau hauv xws li cov tshuaj ntsws, gummies, kua, los yog chewable ntsiav tshuaj. Lub npe ntawm cov roj daim roj kuj tseem siv tau. Vitamin D hauv tshuaj los yog hauv cov khoom noj muaj peev xwm yuav vitamin D2 thiab D3. Vitamin D3 (cholecalciferol) yog daim ntawv nyiam vim tias kev siv zoo hauv lub cev. Ntxiv rau cov kev pabcuam nkaus xwb, cov tshuaj multivitamins thiab cov tshuaj calcium uas pabcuam muaj vitamin D, tabsis qhov nyiaj ntau mas nws tseem ceeb heev rau kev nyeem cov ntawv.
Cov neeg uas ua raws li tus neeg tsis noj nqaij los yog vegan noj zaub mov yuav tsum xyuas seb qhov chaw muaj vitamin D hauv cov zaub mov muaj zog thiab tshuaj; Thaum cov vitamins D3 tau pom zoo siv daim ntawv zoo dua, cov tshuaj vitamin D3 feem ntau yog los ntawm cov tsiaj (feem ntau tus yaj cov tsiaj) thaum cov vitamin D2 los ntawm cov nroj tsuag. Vitamin D gummies kuj muaj cov gelatin.
Pom Zoo Tshaj Plaws
Hauv Tebchaws Meskas, Lub Tsev Lis Haujlwm Saib Xyuas Kev Noj Qab Haus Huv lub tswv yim pom zoo rau cov vitamin D kom tsawg , uas tau tso tawm rau xyoo 1997, muaj xws li:
- Yug mus txog 50 xyoos - 200 IU (5 mcg)
- Nruab nrab ntawm 51 thiab 70 xyoo - 400 IU (10 mcg)
- Tshaj 71 xyoos - 600 IU (15 mcg)
- Cov pojniam xeebtub thiab cov pojniam laus - 200 IU (5 mcg)
Cov khoom noj uas pom tau hais tias muaj vitamin D tau zoo dua, tiam sis, tsawg kawg yog 1,000 rau 2,000 IU (25-50mcg) pom zoo rau cov laus. Muaj ntau txoj kev pom zoo uas siv cov kev xa rov qab yuav tsum tau rov los xyuas dua, nce raws li cov pov thawj tias vitamin D tsis muaj thoob thiab kuj yog vim kev tshawb fawb ntawm txoj haujlwm ntawm vitamin D hauv kev tiv thaiv ntau yam kab mob.
Vim tias muaj ntau qhov chaw muaj vitamin D, txoj kev zoo tshaj plaws los ntsuas tus vitamin D uas yog kom tau ib qib ntsuas nrog rau kev kuaj ntshav rau ib daim ntawv hu ua 25-hydroxyvitamin D. Feem ntau, cov vitamin D theem qis dua 30nmol / L ng / mL) muaj tsawg heev rau cov pob txha thiab kev noj qab haus huv. Vitamin D qib 50 nmol / L los yog siab tshaj yog txaus rau feem ntau, tab sis cov vitamin D ntau tshaj 125 nmol / L (50 ng / mL) yog zaum kawg.
Qhov kev nyab xeeb siab tshaj ntawm cov tshuaj vitamin D yog 1,000-1,500 IU / hnub rau cov me nyuam, 2,500-3,000 IU rau cov me nyuam 1-8 xyoos, thiab 4,000 IU / hnub rau cov me nyuam hnub nyoog 9 xyoos thiab laus dua, cov laus, cov poj niam cev xeeb tub thiab cov poj niam pub mis.
Yam Tias Tseem Ceeb rau Vitamin D Deficiency
- Cov neeg uas muaj hnub tshav kub
Tus nqi ntawm cov vitamin D tsim los ntawm kev kis mus rau lub hnub yog cuam tshuam los ntawm lub caij thiab latitude. Feem ntau, nyob rau qaum teb hauv nroog xws li Boston lossis New York, tsis muaj txaus UVB rays los tsim cov tshuaj vitamin D thaum lub caij nplooj zeeg thiab lub caij ntuj no.People uas yog homebound, cov poj niam uas hnav cov khaub ncaws thiab lub taub hau rau kev ntseeg, cov hauj lwm lossis cov sij hawm ua hauj lwm txwv lawv qhov teeb meem rau cov hnub ci tuaj yeem yuav tsis tau cov vitamin D ntau ntawm lub hnub ci. - Cov neeg uas siv tshuaj pleev thaiv hnub
Kev siv tshuaj thaiv hnub tiv thaiv kom tsis txhob muaj cov vitamin D, ib yam nkaus thiab. Txawm tias tshuaj tiv thaiv nrog SPF 8, muaj ntau npaum li cas nyob rau hauv ntau cov tshuaj moisturizers, tuaj yeem txo cov vitamin D ntau. Hauv ib txoj kev tshawb nrhiav, ze li ib nrab ntawm cov neeg hauv Springfield, Illinois, uas ib txwm hnav tshuaj pleev thaiv hnub thaum tawm sab nraud muaj vitamin D deficiency. - Cov neeg uas muaj tawv nqaij ntau dua
Cov neeg uas muaj cov tawv nqaij ib tsos tsaus tsawv muaj ntau dua melanin, cov xim uas muab cov tawv nqaij nws cov xim. Melanin absorbs UV rays, uas txo cov tawv nqaij lub peev xwm tsim vitamin D. Qhov ntau cov xim ntawm ib tug neeg lub cev, qhov tseem ceeb tshaj nws yog tias nws haus cov vitamin D txaus. - Cov neeg laus
Cov neeg laus yog cov uas muaj feem ntau ntawm cov vitamin D deficiency, raws li lub peev xwm los tsim cov tshuaj vitamin D nrog cov hnub nyoog. Qhov tseeb, cov tshuaj vitamin D hauv cov laus laus tau pom tias yog kwv yees li ntawm 30% ntawm cov neeg hluas tau pom. Nws tau kwv yees tias ntau tshaj li 50% ntawm cov laus dhau hnub nyoog 50 hauv Tebchaws Meskas thiab Tebchaws Europe muaj kev pheej hmoo ntawm vitamin D tsis muaj peev xwm. Ib txoj kev tshawb nrhiav pom tias hauv Boston thaum xaus rau lub caij ntuj sov, 30% ntawm cov ntsiab lus, 42 feem pua Hispanics, thiab 84% ntawm cov neeg Asmeskas-Amelikas tau muaj vitamin D tsis muaj peev xwm.
- Cov neeg uas tsis tuaj yeem nqus tau roj (rog malabsorption)
Vitamin D yuav tsum muaj qee yam roj ntsha noj haus thiaj li ua rau lub cev nqus tau. Cov neeg mob uas ua rau muaj roj malabsorption, xws li cystic fibrosis, kab mob celiac, Crohn tus kabmob, Kab mob hauv Whipple, thiab mob siab rau siab, muaj ntau cov vitamin D deficiency. Cov neeg muaj kab mob hauv lub raum yuav tsis muaj peev xwm hloov cov vitamin D rau nws daim ntawv. - Cov neeg uas muaj rog
- Cov me nyuam mos uas tsuas yog pub niam mis xwb
Vitamin D cov kev txwv rau cov me nyuam mos tsis tau los ntawm tib neeg niam mis ib leeg xwb. Nrog koj tus kws kho menyuam yaus ua ntej siv cov tshuaj vitamin D hauv cov menyuam mos.
Caveats
Vitamin D yog ib qho roj-soluble vitamin. Qhov no txhais tau tias, yog tias noj ntau dhau lawm, nws tuaj yeem txhim rau hauv lub cev thiab ua rau cov tsos mob lom, tsis zoo li cov vitamin C thiab lwm cov dej-soluble vitamins. Vim tias qhov kev ua khoom ua qeeb qeeb, nws tuaj yeem siv lub hli lossis lub xyoo ua ntej yuav pib muaj kev phem ntau.
Ntau dhau ntawm cov tshuaj vitamin D tau ua rau cov ntshav qaub ncaug (hypercalcemia), uas tuaj yeem ua rau cov calcium uas nyob hauv cov nqaij mos xws li lub ntsws lossis lub plawv, tsis meej pem, kev mob raum, lub raum pob zeb, xeev siab, ntuav, quav tawv, hnyav , thiab tsis qab los noj mov.
Ua ke nrog cov vitamin D thiab calcium yuav tsum tsis txhob noj nrog thiazide diuretics vim tias nws yuav ua rau cov tshuaj calcium ntau ntau hauv lub cev. Cov neeg uas siv cov tshuaj calcium-channel blockers yuav tsum tsis txhob noj cov tshuaj vitamin D thiab calcium, tshwj tsis yog hauv tus kws kho mob saib xyuas, vim tias nws yuav cuam tshuam nrog cov txiaj ntsim ntawm cov tshuaj.
Cov tshuaj tiv thaiv kev mob nkeeg thiab rifampin (rau tuberculosis) yuav txo cov tshuaj vitamin D.
Cov neeg uas tsis tshua muaj zog parathyroid muaj peev xwm yuav ua rau muaj ntshav siab ntau dua thaum noj cov tshuaj vitamin D.
Cov tshuaj steroid, laxatives, thiab cov tshuaj cholesterol yuav txo cov tshuaj vitamin D uas koj lub cev tuaj yeem nqus tau. Qhov zoo tshaj plaws, vitamin D yuav tsum tau noj ob peb xuab moos ua ntej los yog tom qab noj cov tshuaj no.
Thiab tseem nco ntsoov tias kev nyab xeeb ntawm cov tshuaj rau cov poj niam cev xeeb tub, cov niam tsev laus, cov menyuam yaus, thiab cov uas muaj mob lossis tsis noj tshuaj. Koj tuaj yeem tau txais cov lus qhia txog kev siv tshuaj, tab sis yog tias koj xav tau kev siv cov tshuaj vitamin D, nrog koj thawj qhov chaw kho mob ua ntej. Kev kho tus kheej rau tus kheej thiab zam los yog ncua kev tu xyuas tej zaum yuav muaj kev rau txim loj.
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