Vitamin D: What is it, Where is it Found, and How can it Benefit You?
Vitamin D is a fat-soluble vitamin that plays an important role in the body. It is essential for the absorption of calcium and phosphorus from the intestines and helps regulate the levels of calcium and phosphate in the blood. Some people may not be aware of how important Vitamin D is for their health, but it is one of the most crucial vitamins to have to maintain healthy bones, teeth, muscles and nerves.
What is Vitamin D and Where Do We Find It?
Vitamin D is a fat-soluble vitamin that our body produces when we are exposed to sunlight. It is also found in some foods like eggs, fish, and fortified milk. Vitamin D is important for our body because it helps with calcium absorption and the regulation of blood sugar levels.
Symptoms of low Vitamin D Level
Vitamin D is a fat-soluble vitamin that is important for bone health and immune function.
Symptoms of low Vitamin D:
Muscle pain or weakness
Bone pain or aching
Tingling, numbness, or burning in arms and legs
Fatigue or lack of energy
Frequent respiratory tract infections like the common cold
Best Way to Get Vitamin D - Foods or Supplements?
Vitamin D is essential for the body to function properly. It can be obtained through diet or supplementation.
Food sources of Vitamin D: Fatty fish such as salmon, mackerel, sardines, and trout are all rich in vitamin D. Other food items that contain vitamin D are eggs, fortified soy milk and orange juice, fortified cereals and some types of mushrooms (shiitake).
Supplements: Vitamin D supplements come in two forms - oral and topical. Oral supplements come in the form of pills or liquid drops that can be taken orally with meals or on an empty stomach. Topical supplements include creams that are applied to the skin once or twice a day.
Vitamin D - Daily Intake
There are two types of vitamin D: vitamin D2 and vitamin D3. Vitamin D3 is the one that we produce naturally in our skin. Some people take daily doses of vitamin D to optimize their levels, but this can be dangerous if you have certain conditions such as kidney disease or high blood pressure. Doctors say a good amount of Vitamin D to take is from 1000 to 4000 IU and is considered the safe upper limit. [R]
How Much Vitamin D Should You Take?
Vitamin D is essential for bone growth and maintenance. It also helps in the absorption of calcium, which is important for strong teeth and bones. The recommended daily intake of vitamin D is 10mcg (micrograms) per day, which can be obtained by eating foods like eggs, fish, fortified milk and cereals, or through dietary supplements. [R]
Infants 0–12 months: 400 IU (10 mcg).
Children 1–18 years: 600 IU (15 mcg).
Adults up to 70 years: 600 IU (15 mcg).
Adults over 70 years: 800 IU (20 mcg).
Pregnant or lactating women: 600 IU (15 mcg).
Is it OK to take Vitamin D everyday?
Vitamin D is not a vitamin, but a hormone that our body produces when it's exposed to sunlight. There are two types of vitamin D: vitamin D2 and vitamin D3. Vitamin D3 is the one that we produce naturally in our skin.
Some people take daily doses of vitamin D to optimize their levels, but this can be dangerous if you have certain conditions such as kidney disease or high blood pressure. Doctors say a good amount of Vitamin D to take is from 1000 to 4000 IU and is considered the safe upper limit.
Vitamin D has a number of potential benefits. It may reduce the risk of certain diseases, help improve mood and ward off depression, and may also be useful for weight loss. Vitamins, A and D especially, are more difficult to obtain through dietary means. Usually, healthcare professionals recommend taking a vitamin D supplement in order to make sure you get an appropriate amount every day.