We consume vitamin D as a nutrient, and our bodies also produce it as a hormone. It is a fat-soluble vitamin that has long been known to aid in the body’s absorption and retention of calcium and phosphorus, both of which are essential for bone development. Additionally, research in the lab demonstrates that it can help regulate infections, reduce inflammation, and slow the growth of cancer cells.
What Is Vitamin D? What Are The Functions Of Vitamin D?
Calcium and phosphate levels in the body are regulated with the aid of vitamin D. To maintain strong bones, teeth, and muscles, these nutrients are necessary. Lack of vitamin D can result in bone discomfort from osteomalacia in adults and bone abnormalities such as rickets in children.. (Source)
According to government recommendations, everyone should think about taking a vitamin D pill every day throughout the fall and winter. All children between the ages of 1 and 4 and all newborn newborns are at great risk of not obtaining enough vitamins. There have been some publications claiming that it lowers the risk of coronavirus (COVID-19).
How Much Vitamin D Do I Need? What Are The Recommended Amounts?
Most people should be able to produce all of their own vitamin D from sunshine on their skin from about late March/early April to the end of September. The daily need for adults and children over 1-year-old is 10 micrograms of vitamin D. Those at risk for this insufficiency as well as pregnant and nursing women should be aware of this.
Infants up to 1-year-old require 8.5 to 10 micrograms of vitamin D per day. Milligrams are 1,000 times smaller than micrograms (mg). International Units are sometimes used to measure vitamin D content (IU). It takes 40 IU of D to make 1 microgram. Thus, 400 IU are equivalent to 10 micrograms of vitamin D.
RDA: For individuals aged 19 and older, the recommended daily allowance is 600 IU (15 mcg) for men and women, and 800 IU (20 mcg) for those over 70.
UL: The daily intake amount that is least likely to have a negative impact on health is known as the Tolerable Upper Intake Level. For adults and kids aged 9 and older, the UL for its is 4,000 IU (100 mcg).
According to NHANES data, women aged 51 to 71 years consumed a median of 308 IU of this vitamin daily from food and supplements, but only 140 IU from food alone (including fortified products). One billion people worldwide are thought to have insufficient levels in their blood, and deficiencies are seen in all ages and racial groups. Doctors are observing a rise in rickets, a bone-weakening condition that had been mostly eradicated through this vitamin fortification, in affluent nations.
Also Read: Health Benefits Of Yogurt: Nutrition, Healthy Facts & Side Effects
What Happens If I Take Too Much Vitamin D?
Too much calcium can accumulate in the body if you take too many vitamin D tablets over time (hypercalcemia). The heart, kidneys, and bones may also be harmed by this. A daily vitamin intake of more than 100 micrograms (4,000 IU) may be dangerous. This rule applies to all individuals, including those who are pregnant, nursing, elderly, and kids who are 11 to 17 years old.
What Are The Food Sources Of Vitamin D?
The majority of people should be able to produce all the vitamins they require from sunlight from late March to the end of September. When outdoors, exposure to direct sunshine on the skin helps the body produce vitamins. A small number of foods also contain this vitamin. sources include red meat, liver, egg yolks, and oily fish including salmon, sardines, herring, and mackerel.
Deficiency Of Vitamin D: The Possible Disorders And Their Symptoms
Lack of diet, poor absorption, or a need for more of its due to a metabolic condition can all contribute to its deficiencies. Its deficit may occur if a person does not consume enough vitamin in their diet and does not spend enough time in the sun’s ultraviolet rays. People with lactose intolerance or those who have a vegan diet are more likely to be deficient than those who cannot handle or do not consume milk, eggs, or fish.
- As a fat-soluble vitamin, it is dependent on the gut’s capacity to absorb dietary fat.
- Blood levels of this vitamin are often lower in obese people. it builds up in tissues that have too much fat, but it is difficult for the body to get when it is needed. To reach a desired blood level, higher vitamin supplemental doses could be required.
- The upper portion of the small intestine, which is where it is absorbed, is frequently removed during gastric bypass surgery.
Toxicity Of Vitamin D In Case Of Excess Of Vitamin D
The most frequent cause of its is intoxication is taking supplements. Because extra heat on the skin prevents D3 from generating, even high levels of sun exposure do not result in toxicity due to the low amounts of the vitamin present in diet. It is important to follow your doctor’s instructions when taking daily vitamin pills unless they contain less than 4,000 IU.
Also Read: To know more about other vitamins and minerals, check our exclusive section Food Nutrients.
