Health Benefits of Vitamin D..
Vitamin D is sometimes called the “sunshine vitamin” because it’s produced in your skin in response to sunlight. Vitamin D is a fat-soluble vitamin that helps your body absorb calcium and phosphorus. Having the right amount of vitamin D, calcium, and phosphorus is important for building and keeping strong bones. A human body produces vitamin D as a response to sun exposure. Sunscreen, protective clothing, limited exposure to sunlight, dark skin, and age may prevent getting enough vitamin D from the sun. A person can also boost their vitamin D intake through certain foods or supplements.
Vitamin D allow the intestines to stimulate and absorb calcium, Vitamin D is used to treat and prevent bone disorders (such as rickets, osteomalacia).
- Health benefits of vitamin D:
Vitamin D plays a significant role in the regulation of calcium and maintenance of phosphorus levels in the blood, that are vital for maintaining healthy bones and tooth, assisting in; support immune, brain, and nervous system health, regulate insulin levels, support diabetes management, support cardiovascular health, may has protective effect against the influenza virus, reduces depression and boosts weight loss.
- Deficiency of vitamin D:
Although the body can create vitamin D, a deficiency can occur for many reasons, such as; Skin type, Sunscreen, Geographical location and Breastfeeding.
Symptoms of vitamin D deficiency may include; regular sickness or infection, fatigue, tiredness, aches, bone and back pain, low mood, impaired wound healing, hair loss, muscle pain and bacterial vaginosis in pregnant women.
If Vitamin D deficiency continues for long periods, it may result in complications; cardiovascular conditions, autoimmune problems, neurological diseases, infections and pregnancy complications.
In children, vitamin D deficiency can cause rickets, which leads to a severely bowlegged appearance due to the softening of the bones.
In adults, vitamin D deficiency manifests as osteomalacia, or softening of the bones. Osteomalacia results in poor bone density and muscular weakness.
Pregnant women, who are deficient in vitamin D may have a greater risk of developing preeclampsia and giving birth preterm.
- Natural sources of vitamin D:
Getting sufficient sunlight is the best way to help the body produce enough vitamin D. Plentiful food sources of vitamin D include; fatty fish, egg yolks, cheese, beef liver, mushrooms, fortified milk, fortified cereals and juices.
- How much does you need?:
People can measure vitamin D intake in micrograms (mcg) or international units (IU). One microgram of vitamin D is equal to 40 IU.
The recommended daily intakes of vitamin D are as follows:
Infants 0–12 months: 400 IU (10 mcg).
Children 1–18 years: 600 IU (15 mcg).
Adults up to 70 years: 600 IU (15 mcg).
Adults over 70 years: 800 IU (20 mcg).
Pregnant or lactating women: 600 IU (15 mcg).
References:
1- https://www.webmd.com/drugs/2/drug-10175/vitamin-d3-oral/details
2- https://www.medicalnewstoday.com/articles/161618.php#risks