Functions of Vitamin D:
Bone Health: Vitamin D helps the body absorb calcium from the food we eat, which is important for bone health and growth. Vitamin D is especially important for bone growth and development in children.
Muscle Function: Vitamin D is important for muscle function and can help reduce the risk of falls and fractures in elderly individuals.
Immune Function: Vitamin D plays a role in immune function and can help protect the body against infections and diseases.
Mood Regulation: Vitamin D is important for mood regulation and may help reduce the risk of depression.
Hormone Regulation: Vitamin D plays a role in hormone regulation and can help regulate insulin levels and support healthy thyroid function.
Foods rich in Vitamin D:
Egg yolks, mushrooms, dairy products, soy milk, shrimp and fish, avocado, orange juice, mango, carrot, bell pepper, peach, apricot, broccoli, watermelon, strawberries, sweet potatoes.
Recommended daily intake of Vitamin D for different age groups:
Infants under 12 months: 400 IU or 10 micrograms
1 to 18 years: 600 IU or 15 micrograms
18 to 70 years: 600 IU or 15 micrograms
Over 70 years: 800 IU or 20 micrograms
Pregnant or lactating women: 600 IU or 15 micrograms
Best time to take Vitamin D:
Due to its fat-soluble nature, it is best to take Vitamin D 2 hours after a meal.
Vitamin D Deficiency can occur due to various reasons. Here are some common causes:
- Inadequate sunlight exposure: Vitamin D is produced when the skin is exposed to sunlight. Individuals living in areas with limited sunlight, such as high latitudes, may not receive enough sunlight for adequate Vitamin D production.
- Aging: With increasing age, the skin gradually becomes less efficient in producing Vitamin D.
- Darker skin pigmentation: Individuals with darker skin may have more melanin, which reduces the production of Vitamin D in the skin.
- Obesity: Vitamin D can get sequestered in fat cells, leading to deficiency or insufficiency of Vitamin D.
- Limited intake of Vitamin D: Individuals following strict vegetarian diets or consuming limited amounts of dairy products may not receive sufficient Vitamin D from their diet.
- Certain medical conditions: Some medical conditions, such as inflammatory bowel disease or celiac disease, can impair Vitamin D absorption.
- Medications: Certain medications like anticonvulsants or glucocorticoids can interfere with Vitamin D metabolism and absorption.
Vitamin D deficiency can lead to various problems and diseases, including:
- Weak bones and fractures
- Increased risk of osteoporosis and falls
- Rickets in children
- Muscle weakness
- Increased risk of cardiovascular diseases
- Increased risk of autoimmune diseases
- Increased risk of infections
- Increased risk of certain cancers
Excessive consumption of vitamin D:
Fat-soluble vitamins cannot be easily eliminated from the body, and vitamin D is one of these vitamins.
Vitamin D toxicity usually occurs as a result of excessive intake of supplements, and it does not occur through exposure to sunlight or consuming foods containing vitamin D.
Possible side effects of excessive vitamin D consumption:
- Hypercalcemia: This refers to an increased level of calcium in the blood. Excess calcium in the blood can cause nausea, vomiting, fatigue, weakness, constipation, frequent urination, and excessive thirst.
- Bone pain
- Kidney damage
- Formation of kidney stones, especially calcium stones
- A condition called vitamin D hypervitaminosis: When an individual has excessively high levels of vitamin D in their blood. This can occur due to specific medical conditions such as sarcoidosis or certain types of lymphomas, which can cause the body to produce an excessive amount of active vitamin D.
Severe cases of vitamin D overdose can lead to death because severe toxicity has associated complications such as soft tissue calcification, nephrocalcinosis, and neurological symptoms.