Vitamin D is a fat-soluble vitamin essential for various bodily functions. It plays a crucial role in maintaining bone health by aiding in the absorption of calcium and phosphorus from the intestines. This, in turn, helps in bone mineralization and prevents conditions like rickets in children and osteomalacia in adults.
Aside from its role in bone health, vitamin D is also involved in modulating the immune system, reducing inflammation, and regulating cell growth and differentiation. It is synthesized in the skin upon exposure to sunlight, particularly ultraviolet B (UVB) radiation. Additionally, vitamin D can be obtained from dietary sources such as fatty fish, fortified dairy products, and supplements.
Deficiency in vitamin D can lead to various health problems, including weakened bones, increased risk of fractures, muscle weakness, fatigue, and compromised immune function. Adequate sunlight exposure, along with a balanced diet or supplementation, is crucial for maintaining optimal vitamin D levels in the body.
Requierment :
Functions :
The main role of vitamin D is to facilitate the uptake of calcium from food. It also controls the deposition of calcium in the bones during growth and maintains adult bone structure. Vitamin D has a crucial role in maintaining the normal mineralization of bones and teeth, muscle contraction, nerve conduction, and general cellular function in all parts of the body. Vitamin D may also help prevent type 2 diabetes.
Deficiency :
There is a spectrum of vitamin D deficiency, from childhood rickets, to adult osteomalacia, to adult osteoporosis, as well as increased risk of many diseases and problems throughout life. vitamin D deficient children have an increased risk of developing type 1 diabetes. Multiple epidemiologic studies have shown a higher rate of colon and breast cancer at higher latitudes, where vitamin D levels are lower.
Food sources :
Vegetarian Sources : (per 100 grams)
A . Mushrooms: 1.0mcg
B. Tofu: 2mcg
Non-Vegetarian Sources (per 100 grams) :
A. Yogurt: 13 mcg
B. Eggs: 2.12 mcg
C. CHEESE: 0.5 mcg
D. Cod live oil: 11 mcg
E. Fish: 2.4 mcg
F. Milk: 6.3mcg
Supplements :
Over Dosage :
Some experts say levels greater than 374 nmol/L can be toxic.1 Most often, the level of vitamin D that causes an increase in serum calcium is considered too high. The serum level of 25(OH)D needed to cause hypercalcemia is greater than 600 nmol/L..
Conclusion :
So, the best choice is to eat a well-balanced diet and get these nutrients from food sources.
