Information On Vitamin D
This information on vitamin D is provided as a reference or guideline for your good health. Please consult your doctor before changing the amount of vitamin D you currently consume.
Vitamin D is a fat soluble vitamin that is a bit unusual in the fact that your body makes it after exposure to the sun. Vitamin D is important in maintaining the levels of calcium and phosphorus in the body and thus has a role in building strong bones and tissue and fighting osteoporosis. In addition, new information suggests that it also has a role in the prevention of breast, prostate and colon cancers.
Foods High In Vitamin D
Natural vitamin D foods include chicken liver, eggs, fatty fish like salmon and mackerel and cod liver oil. Since current food production practices strip most of the vitamins and minerals from our foods, many off the shelf products are now fortified with vitamins in the hopes of replacing some of the nutrients necessary for good health. Some foods fortified vitamin d foods include milk, margarine and some cereals. You’ll have to rely on the food labels to tell you which ones are fortified with this vitamin.
It is exposure to the sun, however, that provides us with most of our vitamin D. Sun exposure to the face and hands (without a sunscreen) of 10 o 15 minutes a couple of times a week is a sufficient amount for the body to use to make enough vitamin D for your dietary needs. Of course, you want to limit exposure of your unprotected skin to the sun as this is thought to cause skin cancer.
Dosage
According to the Institute of Medicine, the recommended dosage of vitamin D changes as you age. For adults, both male and female and between ages 14 and 50, the dosage is 200 IU, after age 50 the dosage is 400 IU.
Side Effects
Since vitamin D helps the body absorb calcium, Vitamin D toxicity can raise the blood levels of calcium which in turn can cause abnormal heart rhythm and mental confusion. Too much vitamin D in your body can also cause nausea, constipation, weight loss and poor appetite. It is unlikely that anyone eating a normal diet and practicing reasonable vitamin supplementation would have vitamin D toxicity.
Symptoms of Vitamin D Deficiency
One of the most well known symptoms of vitamin D deficiency is the bone disease known as rickets. In the 1930’s this was a major health problem in the US and as a result, milk was fortified with vitamin D and the problem was virtually eliminated.
A deficiency in vitamin D can also lead to osteomalacia which is characterized by weak bones and muscles.
Vitamin D deficiency is very rare in developed countries.
Other Considerations
A vitamin D and calcium supplement work better when taken together as vitamin D helps the body to absorb calcium. Vitamin D needs dietary fat to be absorbed.
Of Interest
More information on vitamin D.
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