VITAMIN D – WHAT IS IT? – IS IT THAT IMPORTANT?

A lot of people grew up hearing about this vitamin most specifically that we obtain it from sunlight, but what really is it?

Vitamin D is one of the essential fat soluble vitamins (A, D, E, K) that helps regulate and maintain blood levels of calcium and phosphorus in the body. It also plays a role in maintaining proper bone density, shape and structure.

Major Forms of vitamin D

Ergocalciferol (vitamin D2)

Cholecalciferol (vitamin D3). Vitamin D is found in fish, eggs, fortified milk, It’s also made in the skin when exposed to sunlight. During periods of sunlight, vitamin D is stored in fat and then released when sunlight is not available.

What are the symptoms of vitamin D deficiency?

The symptoms of a vitamin D deficiency in adults may include:

• Tiredness
• Aches
• Pains
• severe bone or muscle pain or weakness
• stress fractures, especially in your legs, pelvis, and hips.

Diagnosis

Vitamin D deficiency is diagnosed by performing a simple blood test. If you have a deficiency, your doctor may order X-rays to check the strength of your bones.

If you receive a diagnosis of vitamin D deficiency, a healthcare professional will likely recommend that you take vitamin D supplements. If you have a severe deficiency, they may instead recommend high dose vitamin D tablets or liquids.

You should also make sure to get vitamin D through sunlight and the foods you eat.

Risks of getting too much vitamin D

If you take excessive amounts of vitamin D supplements, you may get too much of it. However, this is unlikely to happen through diet or sun exposure because your body regulates the amount of vitamin D produced through sun exposure.

Vitamin D toxicity can lead to an increase in your blood calcium levels. This can result in a variety of health issues, such as :

• Nausea
• Apathy
• Vomiting
• Abdominal pain
• Dehydration
• Confusion
• Increased Thirst.

Best fruit source

Oranges (Raw or Orange juice)

Best vegetable and food sources 

• Mushrooms
• Spinach
• Kale
• Okra
• Soybeans.
• White beans.

NOTE

Target

People who don’t get enough sun and people who are 65 years or older are at risk for deficiency.

It is important to maintain healthy levels of vitamin D. This can be done by taking 400-1000 IU of vitamin D daily or spending 15-30 minutes in the sun each day.

 

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