Vitamin D

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vitamin d deficiency

Why is Vitamin D important?

Vitamin D has many roles in the body. For example, it ensures proper immune system function and building and maintaining strong bones. Vitamin D also helps protecting against osteoporosis in older adults. Importance of Vitamin D can not be over praised.

What can Vitamin D deficiency cause?

Having low Vitamin D levels in the body can cause numerous problems. For instance, you probably already know that Calcium is crucial for strong and healthy bones, yet without Vitamin D, Calcium can not be absorbed by the body. This can result in rickets in children and osteomalacia in adults. Other symptoms which can occur from Vitamin D deficiency are fatigue and even depression.

Note: Unfortunately, Vitamin D deficiency is very common in most of the world. That’s because many of us don’t get enough sun exposure to create adequate amount of Vitamin D in our bodies which is especially the case during the winter. If that wasn’t enough, it’s also hard to get enough Vitamin D from food alone, which you can read about below.

What foods contain Vitamin D?

There are not many foods naturally containing Vitamin D. Few of the richest food sources of Vitamin D are fatty fish such as salmon, tuna, and mackerel. A little amount of Vitamin D have also beef liver and eggs. Fortified foods containing Vitamin D are milk and breakfast cereals.

Is supplementing with Vitamin D necessary?

Recommended Dietary Allowance (RDA) for adults is 600 IU of Vitamin D per day, however, many professionals think it is too low to meet all the body’s demands. Daily Upper Limit (UL) of Vitamin D for adults is 4000 IU, which is more reasonable. As mentioned before, not many of us get enough sun exposure and sufficient Vitamin D from food alone to meet this demand.

Conclusion: Supplementing with Vitamin D3 is cheap and beneficial for most people, but make sure to get your levels checked to see if it applies to you. If you choose to supplement with Vitamin D, make sure it comes in D3 form. I take 5000 IU of Vitamin D3 every morning.

I use this one by Jarrow Formulas:

 

Last updated by Health And Muscles on January 6, 2018.


References:
https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
https://ods.od.nih.gov/factsheets/VitaminD-Consumer/
https://www.ncbi.nlm.nih.gov/pubmed/28768407
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5207540/

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