Vitamin D
Vitamin D is also known as the sunshine vitamin produced by the skin when it’s exposed to sunlight. This vitamin is the best known for its beneficial effects on bone health. The deficiency makes you highly susceptible to bone fractures.
Vitamin D is a term used to describe a few fat-soluble compounds. It is also known as calciferol, comes in two primary dietary forms:
- Vitamin D2 (ergocalciferol)
Present in mushrooms and some plants.
- Vitamin D3 (cholecalciferol)
Present in animal-sourced foods like eggs and fish oil. It is produced by your skin when exposed to sunlight.
Vitamin D has several roles and functions, but only a few are well researched. These include the following:
Bone maintenance
Vitamin D is responsible for regulating the circulating levels of calcium and phosphorus in the body that are the essential minerals for bone growth and maintenance. Moreover, it also promotes the absorption of the minerals from the diet.
Immune system regulation
Vitamin D regulates and strengthens the immune system.
Once vitamin D is absorbed into the blood, the liver and kidneys can change calciferol into calcitriol that is the biologically active form of vitamin D, and it can also be stored for later use in the way of calcidiol.
Vitamin D also plays an essential role in the body’s use of calcium and phosphorous. The vitamin also works by increasing the amount of calcium absorbed from the small intestine to form and maintain bones. Vitamin D also benefits the body by playing an essential role in immunity and controlling cell growth. Along with this, it also protects against high blood pressure, cancer, and other diseases. Children need adequate amounts of vitamin D to develop strong bones and healthy teeth.
It is essential to know that severe deficiency of Vitamin D s rare, but mild forms of lack or insufficiency are common in hospitalized and older adults. However, the risk factors of deficiency are dark skin colour, obesity, low sun exposure, old age, and diseases that impair fat absorption.
However, the most well-known consequences of vitamin D deficiency are soft bones, weak muscles, and an increased risk of bone fractures called osteomalacia in adults and rickets in children. Keep in mind that Vitamin D deficiency is directly associated with poor immune function, increased susceptibility to infections as well as autoimmune diseases.
Vitamin D toxicity is very rare. It is essential to mention that spending a lot of time in the sun doesn’t cause vitamin D toxicity. However, taking high amounts of supplements harm you. The main consequence of toxicity is known as hypercalcemia. It is a condition characterized by excessive amounts of calcium in the blood.
People are advised not to exceeding the upper limit of vitamin D intake that is 4,000 IU per day for adults. Higher amounts from 40,000–100,000 IU (1,000–2,500 mcg) per day cause symptoms of toxicity when taken daily for one or two months.