What is Vitamin D?
Vitamin D is both a nutrient we eat and a
hormone our bodies make. It keeps your bones strong, can improve your mental
health and helps you sleep.
Vitamin D is actually a hormone rather than a
vitamin.
Vitamin D is a fat-soluble vitamin that is
essential for maintaining the health of your bones and teeth, supporting your
immune system, brain, and nervous system, and regulating insulin levels. There
are two main forms of vitamin D: vitamin D2
(ergocalciferol) and vitamin D3
(cholecalciferol).
1.
Vitamin
D2 (ergocalciferol): This form is found in
some plants, fungi, and yeast. It is also the form of vitamin D that is often
used to fortify foods.
2.
Vitamin
D3 (cholecalciferol): This form is
synthesized by the skin when it's exposed to ultraviolet B (UVB) rays from the
sun. It can also be obtained from certain animal-based food sources, such as
fatty fish, liver, and egg yolks. Vitamin D3 is the more potent and effective
form of the vitamin.
The primary role of
vitamin D is to facilitate the absorption of calcium and phosphorus in the
small intestine. This is crucial for the formation and maintenance of strong,
healthy bones and teeth. Vitamin D also plays a role in immune function, cell
growth, inflammation reduction, and neuromuscular function.
In addition to sunlight exposure and dietary sources, vitamin D
can be obtained through supplements, especially for individuals who may have
difficulty getting enough from sunlight or diet alone. It's important to note
that excessive vitamin D intake can be harmful, leading to toxicity, so it's
essential to maintain a balance.
Vitamin D deficiency can result in conditions like rickets in
children and osteomalacia in adults, both of which are characterized by
weakened and deformed bones. Insufficient vitamin D levels have also been
linked to a range of other health issues, including an increased risk of
certain chronic diseases. It's always advisable to consult with a healthcare
professional to determine the appropriate level of vitamin D for your specific
needs.
Role of Vitamin D
Vitamin D plays several crucial roles in the
body, and its functions extend beyond just bone health. Here are some of the
key roles of vitamin D:
1.
Bone
Health: Vitamin D is essential for
the absorption of calcium and phosphorus in the intestines. Adequate levels of
calcium and phosphorus are necessary for the formation and maintenance of
strong, healthy bones and teeth. A deficiency in vitamin D can lead to
conditions such as rickets in children and osteomalacia in adults, which are
characterized by weakened and deformed bones.
2.
Immune
System Support: Vitamin D is known to
modulate the immune system, helping to protect the body against infections and
diseases. It plays a role in the activation of immune cells and the production
of antimicrobial peptides, which are essential for defending the body against
pathogens.
3.
Cell
Growth and Function: Vitamin D is involved
in the regulation of cell growth and differentiation. It may play a role in preventing
the development of certain cancers and may have anti-inflammatory effects.
4.
Muscle
Function: Vitamin D is important
for muscle health and function. It helps regulate muscle contractions and may
contribute to muscle strength.
5.
Regulation
of Calcium and Phosphorus Levels: Vitamin D helps regulate the levels of calcium and phosphorus in
the blood, which are essential minerals for various physiological processes,
including nerve function and blood clotting.
6.
Cardiovascular
Health: Some research suggests that
vitamin D may play a role in cardiovascular health by influencing factors such
as blood pressure and inflammation. However, the exact relationship is complex
and not fully understood.
7.
Mood
and Mental Health: There is emerging
evidence suggesting a link between vitamin D and mood disorders. Some studies
suggest that adequate vitamin D levels may be associated with a lower risk of
depression and other mood disorders.
It's important to note that while vitamin D is vital for health,
excessive intake can lead to toxicity. It's always recommended to get vitamin D
from a balanced diet, sensible sun exposure, and supplements if needed, under
the guidance of a healthcare professional. Individuals with specific health conditions
or those at risk of deficiency may require monitoring and supplementation.
The Recommended Dietary Allowances for vitamin D are as follows:
- Infants (0–12 months): 10 mcg
(400 IU)
- children and teens: 15 mcg (600
IU)
- adults
ages 18–70: 15 mcg (600 IU)
- adults
over age 70: 20 mcg (800 IU)
- pregnant
or breastfeeding women: 15 mcg (600 IU)
Symptoms when vitamin D is low
Most people with vitamin
D deficiency are asymptomatic. However, if you're exhausted, your bones hurt,
you have muscle weakness or mood changes, that's an indication that something
may be abnormal with your body.
Symptoms of vitamin D deficiency may include:
1.
Fatigue
2.
Not sleeping well
3.
Bone pain or achiness
4.
Depression or feelings
of sadness
5.
Hair loss
6.
Muscle weakness
7.
Loss of appetite
8.
Getting sick more easily
9.
Pale skin
If these symptoms sound
familiar, it’s time to see a medical professional. They may do a blood test to
check your vitamin D levels to see if they are within normal range.
People who could be at risk for vitamin D deficiency include:
People who live in
climates with less sunlight.
People who don’t
naturally get much sun exposure.
Older populations who
require more vitamin D daily.
People with darker skin,
as they don’t synthesize vitamin D from the sun as easily.
Get vitamin D from food
5 foods naturally high
in vitamin D:
- Fatty fish like salmon, trout, tuna and mackerel
- Canned fish like herring and sardines
- Egg yolks
- Beef liver
- Fish liver
5 vitamin D fortified
foods:
- Breakfast cereals
- Milk
- Almond milk
- Soy milk
- Orange juice
Since there aren't a lot
of naturally occurring vitamin D foods, many products are enriched with vitamin
D. Always check the nutrition label to ensure there's vitamin D added.
Get vitamin D from sunlight
When your skin is
exposed to ultraviolet rays from the sun, your body creates vitamin D.
Make time daily to get
out in the sun. If you don’t have classes, work or commitments scheduled that
require you to go outside for the day, set aside a few minutes to take a quick
walk, even if it’s just around your residence hall or the block. Remember to
wear sunscreen, even on cloudy, gloomy days.
If you don’t get regular
sunlight, you may need to increase your dietary intake or take a vitamin D
supplement.
Take a vitamin D supplement
Vitamin D has two main
forms: D2 and D3. You can absorb both types in your body. Still, studies have
shown that vitamin D3 raises your levels more effectively than vitamin D2. For
this reason, over-the-counter supplements that contain
vitamin D3 or taking a cod liver oil supplement.
“You are what you eat, digest, absorb,
transport, and metabolize,”
Let the Vitamin D in.
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