Vitamin D: Deficiency, Sunlight, and Health Impacts

Vitamin D deficiency is common, but excessive intake can lead to negative effects, so proper supplementation is essential for bone health.

### Reconsidering Vitamin D: A Comprehensive Look at Sunlight, Supplements, and Health
* ☀ The text explores various individuals' experiences with vitamin D deficiency and supplementation, highlighting the **challenges and controversies** surrounding its management.
* 💊 Mr. Kim Sunbun, a 50-year-old dance instructor, is considered slightly deficient in vitamin D with a level of **29.56** and is advised to get **injections**.
* 🩺 Ms. Woo, suffering from injection dermatitis, experienced improvement after addressing her **vitamin D deficiency**.
* 🌞 The importance of sunlight in vitamin D production is emphasized, with a study showing that **UV rays passing through glass are not effective** for this purpose.
* 💊 Professor Myeong-gwan challenges the current recommended intake levels of vitamin D, suggesting they may be **set too high**.
* 📊 A study involving four participants of different ages and lifestyles showed that **vitamin D levels could be increased through diet and sunlight exposure alone**.
* 🏥 The experiment also demonstrated improvements in health indicators, such as **thyroid and parathyroid hormone levels**, through increased **vitamin D**.
* 🦴 Lee Won-taek, who stopped taking osteoporosis medication and focused on diet and exercise, saw an improvement in bone density from **-2.4 to -2.0**.
* 👩 The overall message is that **understanding one's body condition** is crucial in determining the need for vitamin D supplementation, especially for those with specific health conditions like **osteoporosis**.

Does the sunlight create vitamin D? Are you okay? I was lacking a lot of vitamin D, even though I took supplements because it was 13.9. I took the vitamin D supplements and it increased to 16.4. Oh no, this is a big problem. The normal range is between 30 and 50, so I am slightly deficient and need to get an injection. Looking at the numbers, most people are deficient in vitamin D. There is no need to test for vitamin D. If it's low, never take it. Should I take or not take vitamin D supplements? The controversy over vitamin D, which started in the United States, is about excessive intake, which used to be considered a concept of health. This should change from now on. In a belly dance class at a community center, there is a charismatic figure who leads the 50s and 60s students through belly dance with charisma. Place your left foot behind your right foot and step your left foot forward. I don't know if the lady is in her 30s or 40s.

I was surprised when I heard his age. I thought he was my younger brother because he is known among students as a teacher who forgets his age due to his overflowing energy. Mr. Kim Seon-bun, who always looks young, has his own health secret. It's really tiring. I even thought, 'Do I have some kind of illness?' So, I thought I should get tested. I should get a blood test. Although there were no particular issues in the blood test results, his vitamin D level was a bit low at 29.56. Mr. Kim Seon-bun's vitamin D level was considered sufficient by the hospital, just below the borderline of 30, which is the stable range between 30 and 50. So, I am slightly deficient, and I need to get an injection. When I said that, he replied, Yes, it's good to get it. After the blood test, Mr. Kim Seon-bun needed to supplement his deficient vitamin D.

I am taking supplements. I used to work as a skincare specialist before, so I used to go out in the early morning and finish late in the afternoon, so I really didn't have time to see the sun. I'm not even in my 20s, so I started taking them arbitrarily. People who like folk songs from a farmhouse near Seoul gathered, and Hwang Myung-soon is one of them. Even at her age, she can't be stopped when it comes to singing. Unnie is a traditional singer, and this year, she has been doing it since last year, so Kyung-sang is also a singing instructor and performs together. We meet often because of this. At one time, Hwang Myung-soon was very active, showing off her singing skills, but nowadays, she focuses more on her health than hobbies. She has a lot of energy and is really full of life.

Some oils are said to be good for the body, like red ginseng oil, hemp oil, perilla oil, and various other types of oils. Health is the best, what else is there? If you are not healthy, everything falls apart. These days, the biggest concern for Hwang Myung-soon is osteoporosis. In the past, she starred in Western films and her head hurt so much it felt like it would explode. So, she refused to eat it. However, she was told to eat it right after meals. Therefore, she started taking calcium supplements, vitamin D, and other medications that are good for the bones. Even though she hopes that taking medicine will help even a little bit with her health, she is not sure if it is working. She is taking various things like ginseng, just because they are said to be good. She is not sure if it is making her better. For patients like Hwang Myung-soon who have osteoporosis, vitamin D is essential.

Nutrients are indispensable for bone health, and the relationship with vitamin D is crucial. Especially for those with osteoporosis or fractures, more aggressive vitamin D treatment is necessary. However, the amount of vitamin D needed varies depending on individual differences. Some people with immune system diseases also need vitamin D. Ms. Woo has been suffering from severe skin conditions since returning from a vacation last spring. Wearing a mask has caused continuous flare-ups, and even people she meets for the first time ask if she has been drinking because of the late-night redness and inflammation. After starting treatment for injection dermatitis here three months ago, the inflammatory lesions that used to flare up a lot seem to have disappeared, but there is still persistent redness. The biggest problem with injection dermatitis is...

Please, it's dangerous. The primary factor that worsens injection dermatitis the most is the acid mantle, so my tongue is slightly acne-prone, and it seems to be spreading like this. However, through treatment, the redness and blood vessels have been somewhat controlled, remaining in the current state. One of the reasons why the condition could improve like it is now is the vitamin D pathway. According to recent large-scale studies of over 300,000 people, it has been found that many patients with injection dermatitis have a deficiency in vitamin D compared to the normal group. Therefore, since a deficiency in vitamin D can affect the exacerbation of injection dermatitis, it is recommended to correct and supplement the deficiency. During the health check-up at the end of last year, Ms. Uami's blood vitamin D level was close to deficiency at 13.9, and even when she took medication, it was 16.1 when she visited the hospital. A lack of vitamin D is.

The skin is known to influence not only the skin but also immune system diseases. Vitamin D plays a role in raising a peptide called cathelicidin in the skin, which can act like a bacterium to show beneficial effects on the body. While receiving treatment, Ms. Uami started to reconsider sunlight. She thought that by avoiding sunlight, her vitamin D levels might have dropped a bit. Vitamin D is also produced in our bodies through sunlight. The skin exposed to sunlight is where vitamin D is made. The ultraviolet B in sunlight that enters the body through the skin triggers a chemical reaction with cholesterol in the skin tissues to produce a precursor of vitamin D3. This synthesized vitamin D3.

Cholecalciferol travels through the blood vessels to the liver, undergoes first metabolism with the help of enzymes, and then goes through second metabolism in the kidneys to be activated. Activated vitamin D spreads throughout the body to various organs and cells, responsible for vital functions. In sunlight, it is divided into three types based on the length of the wavelength. Among them, wavelengths ranging from 280 to 320nm play a role in producing vitamin D. However, can ultraviolet rays passing through glass produce vitamin D? The results of measurements with a UV meter for an hour showed that although UVA rays entered through the glass, the rays that produce vitamin D could hardly penetrate. To effectively prevent UV rays now, it seems much more effective to go outside rather than staying indoors. Therefore, the safest way to receive UV rays would be to go outdoors, as the skin is a crucial organ for producing vitamin D.

Through this, depending on the case, you can also generate a sufficient amount of vitamin D. If the skin area is wide, this kind of body that can receive a little less influence of skin aging, such as skin cancer, may think that exposing a little more of the skin area could be helpful. Because vitamin D is an important component, these days, people who take supplements do not even receive separate tests, they just take vitamin D as a basic. Also, nowadays, giving gifts of filial piety, as health gifts, many people give a lot of vitamin D as gifts. Even some people consume more than the level of vitamin D we need. So, if you end up eating excessive amounts of vitamin D unnecessarily, there could be some negative consequences. Vitamins D, A, E, and K are fat-soluble vitamins.

So, if these things continue to accumulate, they may not be easily excreted and may accumulate in the body, leading to toxicity after vitamins. Therefore, such things can cause a lot of calcium to build up, resulting in symptoms such as kidney stones, gallstones, and muscle pain. Then, Professor, what are the symptoms of vitamin D deficiency? The symptoms of a slight lack of vitamin D are ambiguous. So, before actually testing, the symptoms of vitamin D deficiency may not be very prominent, which can also be a problem. The intake of vitamin D seems to be very important. Then, how much vitamin D do we need in our bodies? The recommended vitamin D blood concentration standards vary not only by country but also by medical institutions. In the UK, nutritional science.

The advisory committee and the Netherlands say that if it's over 12n, it's enough, but the American Gastroenterological Association recommends over 30g at academic conferences. Recently, there has been a heated debate in the medical field about the appropriate intake standards for vitamin D. Professor Edward from the nutrition department at Harvard University is also paying attention to this issue. In 2022, the American economic journal Forbes published an article stating that there is no need to take vitamin D supplements. The author, John Smith, was a scholar at Johns Hopkins University studying biotechnology. Professor Steven from the nutrition department argues that vitamin D supplements are not necessary. In nutrition journals, the standard for recommended vitamin D intake levels is being discussed.

The article claiming it was wrong caught the eye. The author of this article is a famous professor in Korea who is very interested in clinical trials and research related to vitamins. Professor Myeongseungkweon's beliefs are clearly revealed in the field of nutrition. Have you been feeling better since you started taking vitamins in the past? Why do you need vitamins, and why do you need them? Then, for those who lack them, taking medicine is unnecessary. Recently, there has been a trend in vitamin D, but because the levels are set too high, it appears that everyone has a deficiency. Therefore, I think it looks like everyone has a deficiency. So, there is no need to test it, and even if you hear that it's better, generally, there is no need to take vitamins or injections. The professor, who is often rushed during hospital work and clinic hours, often solves lunch quickly. However, he has recently started researching in this field as a specialist.

For the past 10 years, I have never eaten it. Instead of letting patients eat it, I make them unable to eat it. Then, how do you manage your health well? I think there have been no issues so far. Professor Myeong-gwan, known as an expert who comprehensively analyzes papers published in world-renowned medical journals, has been consistently researching the topic. During this process, he raised issues with the recommended intake levels of Vitamin D. The argument is that the standard for recommended intake levels is unreasonably high, leading to most people being considered deficient in Vitamin D. Currently, the recommended intake levels are based on the amount consumed by the top 2.5% of healthy individuals for all nutrients, including Vitamin C and Vitamin D. This definition of the concept has inevitably resulted in nine out of ten individuals being diagnosed with a Vitamin D deficiency.

That's right. Professor Song Muho, who arrives at work precisely at 7:20 in the morning like clockwork, manages his vitamin D in his own way. He spends time in the morning sun behind the hospital every day as his way of vitamin D health management. I feel the best right now. This is the best condition I've ever had in my middle-aged years. It's not about solving it with supplements or medications. Basking in the sunlight is the safest and most effective way. Starting with work at 8 o'clock, Professor Song Mo's rounds begin. Mother, shall we move a bit? Try moving. Ah, okay, good, you're back. Dr. Jung, a surgeon, meticulously checks on the condition of surgical patients. For elderly patients undergoing joint surgery, recovery is crucial. After the rounds, it's time for breakfast. His wife prepared a lunchbox with a variety of seasonal fruits.

There is music in vegetables. Just ten years ago, he preferred meat over vegetables. However, things changed after being diagnosed with diabetes. One day, on his way to work, his toe suddenly hurt. His toe was swollen and it turned out to be gout. Wondering why this happened, he realized that by consuming a lot of meat to control blood sugar, he was experiencing side effects. To prioritize his health, he started eating rice with beans and brown rice instead of meat. Vegetarianism became his daily routine. One day, Professor Song was shocked to see his vitamin D levels. After getting tested, it was only 16.4, which was far below the target of over 30. Realizing the importance of vitamin D for bones, he had to decide whether to get injections or take medication.

What changed Professor Song Mo's mind about what to eat was an article by Professor Johan Manson, featured in a world-renowned medical journal. The article set the recommended intake level at 20 nanograms, making vitamin D deficiency seem like a pandemic. However, the truth was that vitamin D deficiency was not a pandemic. Realizing that 16.4 was not low but rather the average, Professor Song Mo's perception of vitamins completely changed. This is because the guidelines set an excessively high standard as normal due to various complex understandings and perspectives, making it difficult to lower once established. Professor Song Mo usually managed his diet and sunlight exposure according to his beliefs. After seeing the value exceed 20 nanograms, he became convinced. [MUSIC] This determines our health.

If there is a lack of certain ingredients, it affects your health. Just because a certain ingredient is good for your body, taking a lot of vitamin D and increasing it to 50, 60, 70 doesn't make you healthier. I, Yi Won-taek, who works from home editing, hardly takes any medicine. She stood at a crossroads of life and death due to cancer, so she started eating fresh and good food for her health. After suffering from ovarian cancer, she developed a principle of eating simple but homemade food each time. Now, she tries to eat a balanced diet. For proteins, she adds a bit more plant-based proteins like tofu or beans instead of meat. As for vegetables, she particularly considers which ones she should eat.

I didn't know, so I just ate some nuts and salad on average, and ten years ago, I was diagnosed with osteoporosis after a random bone density test. The value two years ago was now an average of minus 100,000 [music] at 2.6, and prescribing calcium for osteoporosis treatment was not easy for me [music]. When I first found out about osteoporosis, there were no specific symptoms, and I had a condition where I shouldn't take calcium supplements. I suffered a lot from urinary stones, so I asked the doctor if I shouldn't take them because of the stones, but he said I still had to take them. So, I started taking the medication from that time. During the treatment process, I experienced severe side effects. I had a vascular injection for about 30 minutes, and there were no side effects at the time, but when I got home, I completely collapsed and got sick.

Like someone with a fever or chills, he vomited and had diarrhea, feeling unwell both physically and mentally, he reluctantly stopped taking the medicine he used to take. He also stopped taking vitamins. He never received a complete recovery judgment, so he only had two injections, then switched to medication, but it didn't seem to make a significant improvement. As he stopped taking the medicine, he started focusing more on food and exercise instead. Walking for an hour a day has now become his daily routine. It has been five years since he stopped taking the medicine, and the production team decided to conduct a bone density test to check his health status. In a typical situation, his osteoporosis could have worsened, but the results were unexpected. His bone density improved from -2.4 to -2.0. The results were better than expected. Thank you, congratulations.

But is there a reason why it got better like this? I didn't think it would improve so remarkably, just consistently exercising, getting some sunlight, fixing eating habits a lot, for the experiment, four people gathered [MUSIC], and the professor and they formed unique experimental groups by generation. First, Hwang Myeong-soon [MUSIC], who is spending her senior years, is a typical 70-year-old woman suffering from osteoporosis [MUSIC]. Lee Kyung-min, a 50-year-old head of a large building management office, relies on trust for most of his work due to its nature. Jang Young, who works as a freelance graphic designer in harsh working conditions where it's hard to see the sunlight, has an irregular lifestyle with no set day and night as a single person in her 30s. Since her mid-30s, her physical strength has started to decrease significantly, causing her body to ache a lot, and living alone, the biggest issue is eating.

Stocks are like instant noodles, so I have frozen dumplings ready. Trying to avoid instant food, I often end up having frozen bread with a glass of milk for a meal. A recent study on vitamin D deficiency targeting people from 20 to 10 years old was announced. The results of analyzing the blood vitamin D levels of 119,000 Koreans who received health check-ups showed that vitamin D deficiency was highest among those in their 20s. Contrary to the expectation that the elderly would have high vitamin D deficiency, young people in their 20s and 30s showed higher deficiency. It can be attributed to the increase in indoor activities distancing them from sunlight. Mr. Jang Young-hwan is no exception. Ms. Choi Jung-hee, a busy weekend couple raising three children, is also heading home after work. Weekends are special for the family. These days, her concerns are not only about the difficulty of seeing her face but also about her eldest...

I'm busy. On weekdays, I just make simple dishes that kids can eat quickly. I also make a lot of instant noodles. Today's dinner was a quick and delicious dish. It's not about forcing you to eat; it's about offering something to eat. However, for the couple Choi Jung-hee, their dinner is alcohol. We won't have appetizers today. Just a moment, we will have sea snails with the kids. Delivery food that can be enjoyed with the kids has become a representative menu that never misses on weekends. Today, we have prepared chicken and sea snails for the weekend family party. Let's go in. We had discussions with the doctors and conducted blood tests on the participants' health conditions. During the experimental period, we decided to change the diet by eating foods with vitamin D. The vitamin D levels of the participants varied. In the case of the two male hosts, their blood vitamin D levels were

From around 18 to 20, you could say it's a level of vitamin D in our country's people that is about average, and in the case of Choi Jung-hee, her blood vitamin D level was 6.3, which clearly indicates a deficiency in vitamin D. On the other hand, Hwang Myeong-soo had been diagnosed with osteoporosis before and had received treatment for it. Without taking vitamin D supplements, they are now looking into whether maintaining a sufficient level of vitamin D in the blood can be achieved just through diet and exposure to sunlight. This could be an important point to consider. Finally, the experiment has begun. Participants were asked to record their daily meals and sunlight exposure during the experiment period. In the first week of the experiment, they visited the home of the oldest participant, Hwang Myeong-soon, who was preparing lunch diligently.

There is another aspect to pay attention to besides focusing on a diet rich in vitamin D, which is to get about 30 to 40 minutes of sunlight a day. It is said that it is important to get plenty of sunlight. Also, applying sunscreen meticulously on the face is essential. Instead, to get enough sunlight, he exposed his arms as much as possible. While exercising in the sun, he felt small changes. Physically, he felt lighter in the morning when he woke up. Also, he felt less tired than usual. Mr. Lee Kyung-min, a man in his 50s who manages a large building, started walking for an hour near his home after work. He made a big decision while participating in the experiment. He got rid of his previous lifestyle, and quitting alcohol became a turning point for him, leading to various improvements.

Even though I eat alone, there has been a change in side dishes. I didn't used to eat a lot of meat, blue fish, mushrooms, or milk before, but now, due to this occasion, I eat quite a lot of them. On weekends, my wife prepares side dishes and adds soup and stir-fried dishes to the table. By cutting back on the alcohol I used to drink one or two glasses of during meals, I feel lighter. I think it's going well in my mind, but I feel like I need to take better care of my health. After participating in an experiment, working mom Choi Jeong-i has started to go grocery shopping more often. It's a change that came about as she tries to eat foods with vitamin D. She plans to cook one meal a day by herself because she lacks vitamin D, so she's been looking for various ways to eat it rather than ordering.

If we eat together, then I have to cook, so it's quite bothersome. It's bothersome, but it's about the health of the family, so grilling mackerel, adding shiitake mushrooms to miso soup, the children rush to the kitchen first. Many things have changed as the dining table has changed. We did a bit more than usual, right? That's why it's nice to have delicious food. It's good to have delicious and healthy food. It feels like we've become healthier. Well, we were healthy to begin with, it's just that Mom is getting healthier. By eating like this and sitting down together, we talk more. In the past, when we ate simply, we often ate alone. Now, even if someone says they are hungry, we say wait a bit and eat together like this.

Yes, three times a week, Choi Jung-hee enthusiastically started exercising until discharge. She was glued to the computer day and night, and started to see the results. It was not easy to control her diet as she lived alone, but instead, she consistently drank milk. The sunlight effect also appeared for her. Mentally, she felt much better, a bit strange but also quite comfortable. After four weeks of experimentation, everything ended. What kind of changes occurred for the participants? Choi Jung-hee's vitamin D level came out twice as high at 13.67. Lee Kyung-min's level was 22.92. Jang Young-hwan's was 22.66. Hwang Myung-soon's was 32.14. Among them, the participant with the biggest change was Choi Jeong-il. His abnormal thyroid level, which was unusually high just before the experiment, was also cut almost in half.

I fell. At that time, we also checked the parathyroid hormone together. One of the reasons for the increase in parathyroid hormone levels was that vitamin D was deficient, so our bodies seemed to work excessively to maintain the blood calcium levels, which could have caused the parathyroid hormone to work excessively. However, looking at the results of today's test, the levels have increased significantly. This experiment showed that vitamin D levels could be increased just by sunlight and food. I wondered how much the vitamin D levels would change with dietary corrections and sunlight measurement for four weeks. I also had some doubts, but fortunately, when I saw that the vitamin levels had increased even a little for all the participants, I felt a lot. Oh, I feel a lot too. Patients will also feel this way.

I felt once again that I should emphasize the management of daily habits a bit more. But listening to today's story, I realized that above all, I need to know the condition of my body properly. Only then can I consider whether I should supplement vitamin D or not. However, if your bone density is low or if you have osteoporosis and have been prescribed vitamin D by a doctor, it is better to take this medication properly. We thought about it for about 10 minutes a day.

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The Controversy Over Vitamin D Supplementation

Many people have low levels of vitamin D and may need injections or supplements to reach the ideal range of 30 to 50.

There is a debate about the necessity of testing for vitamin D and the potential for excessive intake.

Vitamin D is crucial for bone health, especially for osteoporosis patients, and taking supplements may be beneficial.

The Vital Role of Vitamin D in Skin Health

Vitamin D is crucial for bone health and immune system function, with a deficiency exacerbating skin conditions like injection dermatitis.

Sunlight exposure is the primary way the body produces vitamin D, with UV rays playing a key role.

Sunlight exposure is more effective for vitamin D production than staying indoors or being exposed to UV rays through glass.

Excessive vitamin D intake can lead to toxicity and negative effects on the body, including the accumulation of calcium and symptoms such as kidney stones and muscle cramps.

There is a heated debate in the medical community about the appropriate intake of vitamin D, with varying standards recommended by different countries and medical institutions.

The trend of vitamin D supplementation has led to a perception of widespread deficiency, but there are conflicting opinions on the necessity of taking supplements.

Professor Myeong-gwan questions the high recommended intake levels of vitamin D, leading to widespread deficiency perception.

Professor Song Mu-ho, a specialist in orthopedics, manages his vitamin D through sunlight exposure and a vegetarian diet.

An article by Professor Joh Han-man challenges the perceived epidemic of vitamin D deficiency, causing Professor Song Mo to reevaluate his concept of vitamin levels.

The Impact of Diet and Lifestyle on Osteoporosis Recovery

A balanced diet and exercise can improve bone density and overall health, as seen in the case of Lee Won-taek's recovery from osteoporosis.

Experiencing severe side effects from medication, she turned to focusing on food and exercise, leading to a surprising improvement in bone density.

A unique experimental group involving different generations highlighted the impact of sunlight, exercise, and eating habits on osteoporosis treatment.

The Impact of Indoor Lifestyles on Vitamin D Levels in Young People

A recent study of 119,000 Koreans revealed that vitamin D deficiency is highest in people in their 20s, possibly due to increased indoor activities.

The study aims to determine if it's possible to maintain adequate vitamin D levels through diet and sunlight, without supplements.

During the experiment, participants recorded their daily meals and sunlight exposure, with a focus on achieving a well-balanced diet.

The Impact of Sunlight and Diet Changes on Health

Getting 30 to 40 minutes of sunlight a day is important for overall health, leading to a feeling of lightness and reduced fatigue.

Making changes to diet, such as increasing consumption of vitamin D-rich foods and reducing alcohol intake, can significantly improve physical and mental well-being.

These changes not only benefit individuals but also promote family bonding and healthier eating habits.

The Impact of Sunlight and Diet on Vitamin D Levels

Consistent sunlight exposure and milk consumption led to increased vitamin D levels in the participants.

Choi Jeong-il showed the most significant decrease in thyroid levels after the 4-week experiment.

The study highlighted the importance of managing lifestyle habits for improving vitamin D levels, emphasizing the need to understand one's body condition.