Our concise hub to understanding Vitamin D and its significance.
1
Essential for Bone Health
Vitamin D is crucial for the absorption of calcium and phosphorus, making it vital for the formation and maintenance of healthy bones and teeth.
Essential for Bone Health
2
Deficiency Prevalence
Vitamin D deficiency is widespread globally, affecting nearly 1 billion people. Insufficient sun exposure and dietary intake are primary causes.
Deficiency Prevalence
3
Sources of Vitamin D
The body primarily synthesizes Vitamin D from sunlight exposure. It can also be obtained from dietary sources like fatty fish, fortified foods, and supplements.
Sources of Vitamin D
4
Impact on Immune Function
Vitamin D plays a significant role in the immune system by helping to modulate the body's immune responses, reducing the risk of infections and immune-mediated diseases.
Impact on Immune Function
5
Recommended Daily Allowance
The recommended daily intake of Vitamin D varies by age, geographical location, and existing health conditions, highlighting the need for personalized health advice.
Recommended Daily Allowance
6
Risks of Over-supplementation
While beneficial in the right amounts, excessive intake of Vitamin D can lead to toxicity, potentially causing kidney damage and other health issues.
Risks of Over-supplementation
7
Research and Evidence
Ongoing research continues to explore the broader impacts of Vitamin D on health, including its potential effects on mood, heart health, and diabetes management.
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OVERVIEW Sunshine Vitamin
Vitamin D – The Essential Vitamin
Overview of Vitamin D's critical roles and why it's vital for your health.
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WHY Educational Insights
Raising Awareness about Vitamin D
Watch and learn about the importance of maintaining optimal levels.
INFOS Essential Information
What Everyone Should Know About Vitamin D
Fundamental insights into the nature and benefits of Vitamin D.
It’s an important factor in making sure your muscles, heart, lungs, brain work well and that your body canfight infection. Your body can make its own vitamin D fromsunlight. You can also get vitamin D fromsupplementsand a very small amount comes from afew foods you eat.
The vitamin D that you get in your skin from sunlight, and the vitamin D from supplements, has to be changed by your body a number of times before it can be used. Once it’s ready, your body uses it to manage the amount of calcium in your blood, bones and gut and to help cells all over your body to communicate properly. Before you supplement check your vitamin d deficiency with a vitamin d test.
Symptoms and risks
Vitamin D Deficiency can manifest in various symptoms, including fatigue, muscle weakness, joint pain, and frequent infections. In severe cases, it can lead to bone deformities in children and bone loss in adults. Individuals at a higher risk of Vitamin D deficiency include those with limited sun exposure, darker skin tones, older adults, and people with malabsorption disorders or obesity.
Treatment
Treatment for Vitamin D deficiency typically involves increasing sun exposure, consuming Vitamin D-rich foods, and taking supplements as recommended by a healthcare professional.
Vitamins are chemicals that are needed by your body for good health
They are vital for everyone and ensure that your body works well, is able to fight illness and heal well.
The link between vitamin D and strong healthy bones was made many years ago when doctors realized that sunlight, which allows you to produce vitamin D, or taking cod liver oil, which contains vitamin D, helped to prevent a bone condition called rickets in children.
Today, vitamin D is seen as a vital part of good health and it’s important not just for the health of your bones. Recent research is now showing that vitamin D may be important in preventing and treating a number of serious long term health problems.
Vitamin D isn’t like most other vitamins. Your body can make its own vitamin D when you expose your skin to sunlight. But your body can’t make other vitamins. You need to get other vitamins from the foods you eat.
For example, you need to get vitamin C from fruits and vegetables. Also what makes vitamin D unique compared to other vitamins, is that when your body gets its vitamin D, it turns vitamin D into a hormone. This hormone is sometimes called “activated vitamin D” or “calcitriol.”
Getting the right amount of vitamin D doesn’t depend on the foods you eat. To get enough vitamin D you need to expose your skin to sunlight regularly and you may also need to take supplements. This makes getting the right amount a little more complex compared to other vitamins and minerals.
Vitamin D is very important for strong bones. Calcium and phosphorus are essential for developing the structure and strength of your bones, and you need vitamin D to absorb these minerals.
Even if you eat foods that contain a lot of calcium and phosphorus, without enough vitamin D, you can’t absorb them into your body.
Vitamin D is important for general good health, and researchers now are discovering that vitamin D may be important for many other reasons outside of good bone health.
Some of the functions of the body that vitamin D helps with include:
Muscle function
Anti-cancer effects
Immune system, which helps you to fight infection
Cardiovascular function, for a healthy heart and circulation
Respiratory system –for healthy lungs and airways
Brain development
Doctors are still working to fully understand how vitamin D works within your body and how it affects your overall health.
If your body doesn’t get enough vitamin D to keep it healthy, this is called vitamin D deficiency. Severe vitamin D deficiency can sometimes cause a condition called rickets in children and a condition called osteomalacia in adults.
Both of these conditions cause soft, thin, and brittle bones. A lack of vitamin D has also been linked to some other conditions such as cancer, asthma, type-II diabetes, high blood pressure, depression, Alzheimer’s and autoimmune diseases like multiple sclerosis, Crohn’s and type-I diabetes.
Your body gets vitamin D mainly from sunlight, though very small amounts can also be found in a few foods. You can also get vitamin D by taking supplements.
Vitamin D mainly comes from your skin when it is exposed to sunlight.
Vitamin D mainly comes from your skin when it is exposed to sunlight. After that, your body goes through a number of chemical processes to change it so that your body can use it. When your skin is exposed to the sun, it produces vitamin D and sends it to your liver.
If you take supplements or eat foods that contain vitamin D, your gut also sends the vitamin D to your liver. From here, your liver changes it to a substance called 25(OH)D. When your doctor talks about your vitamin D levels, he means the amount of 25(OH)D you have in your blood.
This chemical is sent all over your body where different tissues, including your kidney, turn it into activated vitamin D. This activated vitamin D is now ready to perform its duties. From here, it gets a little complicated, but you can think of activated vitamin D working in two ways:
Manages calcium in your blood, bones and gut
Helps cells all over your body to communicate properly
As you can see, vitamin D goes a long way from its original form from the skin, supplement or food. But without vitamin D, your body can’t perform at its best.
Sunlight
Our bodies produce Vitamin D naturally when exposed to sunlight. Ultraviolet B (UVB) radiation from the sun triggers the synthesis of Vitamin D in our skin. However, the amount of Vitamin D produced can be affected by factors such as geographical location, season, time of day, and the use of sunscreen. Read more about the vitamin d sources in our special article.
Healthy diet
Although it’s challenging to obtain sufficient amounts of Vitamin D from food alone, some dietary sources can contribute to our daily intake. Fatty fish such as salmon, mackerel, and sardines are rich in Vitamin D. Additionally, fish liver oils, like cod liver oil, provide a high concentration of this nutrient. Many food products are fortified with Vitamin D, including milk, orange juice, and breakfast cereals. These foods can help boost your Vitamin D levels, especially during winter months when sunlight is scarce.
Supplements
Vitamin D supplements are available in different forms, such as capsules, tablets, and liquid drops. They can help individuals who are unable to meet their Vitamin D needs through sunlight exposure and diet.
Bone health
Vitamin D is crucial for the absorption of calcium and phosphorus, which are essential for maintaining strong and healthy bones. Adequate Vitamin D levels help prevent bone-related conditions like osteoporosis, rickets, and fractures.
Immune system
Vitamin D plays a vital role in regulating our immune system. It enhances the immune response against infections and reduces inflammation, potentially lowering the risk of autoimmune diseases.
Mental health
Research suggests that Vitamin D may have a positive impact on mental health, particularly in depression and anxiety. Adequate Vitamin D levels may help improve mood and cognitive function.
Heart health
Vitamin D may help lower the risk of heart disease by regulating blood pressure, reducing inflammation, and supporting overall cardiovascular health.
Cancer prevention
Some studies have linked higher Vitamin D levels with a lower risk of certain types of cancer, such as breast, colon and prostate cancer. While more research is needed to establish a definitive connection, maintaining adequate Vitamin D levels may contribute to cancer prevention efforts.
Weight management
Vitamin D may play a role in weight management by influencing appetite regulation and metabolism. Some studies suggest that higher Vitamin D levels are associated with a reduced risk of obesity and improved weight loss outcomes.
Age groups
The recommended daily intake of Vitamin D varies by age, with infants requiring around 400 IU, children and adults up to age 70 needing 600-800 IU, and adults over 70 requiring 800-1,000 IU.
Pregnant and nursing women
Pregnant and nursing women should aim for a daily Vitamin D intake of 600-800 IU to support their own health and the development of their babies.
Individual variations
Individual Vitamin D requirements may vary depending on factors like sun exposure, skin tone, and existing health conditions. It’s essential to consult a healthcare professional to determine your specific needs. Vitamin D is an essential nutrient that supports various aspects of our overall health, from bone health to immune function. Ensuring adequate Vitamin D intake through sun exposure, diet, and supplementation when necessary is vital for maintaining good health and preventing deficiency-related issues.
Vitamin D Council
The Vitamin D Council, under the guidance of Dr. John Cannell, previously proposed a distinctive Vitamin D intake recommendation, which was significantly higher than those issued by many other health institutions.
The Council recommended adults consume up to 5,000 IU of Vitamin D3 daily, which was based on their extensive review of scientific research suggesting that higher levels may be beneficial for optimal health.
This stance starkly contrasted the recommendation of the Institute of Medicine (IOM), now known as the National Academy of Medicine (NAM), which set the Recommended Dietary Allowance (RDA) for adults at 600-800 IU/day, depending on age.
The Endocrine Society also suggested a higher dose than IOM, up to 2,000 IU/day for adults, to maintain optimal blood levels. Both these organizations have cautioned against higher doses due to potential toxicity risks, such as hypercalcemia.
While there is broad consensus on Vitamin D's crucial role in bone health and immune function, the debate over the optimal dosage continues. It's important for individuals to consult with healthcare professionals, considering variables such as age, baseline Vitamin D status, sun exposure, and overall health, before making significant changes to their Vitamin D intake.
UPDATES News & more
Latest Updates on Vitamin D Research
Stay informed with the latest findings, upcoming events and more.
The synergistic effects of Vitamin D with other minerals.
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Vitamin D and other Vitamins
QUESTIONS Questions & Answers
Your Vitamin D Questions Answered
Expert answers to frequently asked questions about Vitamin D.
Can I get enough Vitamin D from the sun alone?
It depends on factors such as your geographical location, skin tone, and time of year. In some cases, sun exposure may provide sufficient Vitamin D, while others may require dietary sources or supplements.
Is it possible to have too much Vitamin D?
Yes, excessive Vitamin D intake can lead to a condition called hypervitaminosis D (vitamin d toxicity), which can cause symptoms like nausea, vomiting, and kidney damage. It’s essential to follow recommended intake guidelines and consult a healthcare professional before starting supplements.
Can I test my Vitamin D levels?
Yes, a simple blood test called the 25-hydroxyvitamin D test can measure your Vitamin D levels. Talk to your healthcare provider if you suspect a deficiency.
Are there any side effects of Vitamin D supplements?
Side effects are generally rare and occur when taken in excessive amounts. Some possible side effects include nausea, constipation, and kidney stones.
How long does it take to correct a Vitamin D deficiency?
The duration depends on the severity of the deficiency and the individual. It can take several weeks to months of supplementation to restore optimal Vitamin D levels. Your healthcare provider will monitor your progress and adjust your treatment plan accordingly.
Your body can make its own vitamin D from sunlight. You can also get vitamin D from supplements and a very small amount comes from a few foods you eat. The vitamin D that you get in your skin from sunlight, and the vitamin D from supplements, has to be changed by your body a number of times before it can be used. Once it’s ready, your body uses it to manage the amount of calcium in your blood, bones and gut and to help cells all over your body to communicate properly.
What does Vitamin D do?
Vitamins are chemicals that are needed by your body for good health. They are vital for everyone and ensure that your body works well, is able to fight illness and heal well.
The link between vitamin D and strong healthy bones was made many years ago when doctors realized that sunlight, which allows you to produce vitamin D, or taking cod liver oil, which contains vitamin D, helped to prevent a bone condition called rickets in children. Today, vitamin D is seen as a vital part of good health and it’s important not just for the health of your bones. Recent research is now showing that vitamin D may be important in preventing and treating a number of serious long term health problems.
Getting the right amount of vitamin D doesn’t depend on the foods you eat! Instead, getting the right amount depends on sun exposure and if you take a supplement with the right amount.
Vitamin D isn’t like most other vitamins. Your body can make its own vitamin D when you expose your skin to sunlight. But your body can’t make other vitamins. You need to get other vitamins from the foods you eat. For example, you need to get vitamin C from fruits and vegetables.
Also what makes vitamin D unique compared to other vitamins, is that when your body gets its vitamin D, it turns vitamin D into a hormone. This hormone is sometimes called “activated vitamin D” or “calcitriol.”
Getting the right amount of vitamin D doesn’t depend on the foods you eat. To get enough vitamin D you need to expose your skin to sunlight regularly and you may also need to take supplements. This makes getting the right amount a little more complex compared to other vitamins and minerals.
Vitamin D is very important for strong bones. Calcium and phosphorus are essential for developing the structure and strength of your bones, and you need vitamin D to absorb these minerals. Even if you eat foods that contain a lot of calcium and phosphorus, without enough vitamin D, you can’t absorb them into your body. Vitamin D is important for general good health, and researchers now are discovering that vitamin D may be important for many other reasons outside of good bone health. Some of the functions of the body that vitamin D helps with include:
Immune system, which helps you to fight infection
Muscle function
Cardiovascular function, for a healthy heart and circulation
Respiratory system –for healthy lungs and airways
Brain development
Anti-cancer effects
Doctors are still working to fully understand how vitamin D works within your body and how it affects your overall health.
If your body doesn’t get enough vitamin D to keep it healthy, this is called vitamin D deficiency. Severe vitamin D deficiency can sometimes cause a condition called rickets in children and a condition called osteomalacia in adults. Both of these conditions cause soft, thin, and brittle bones.
A lack of vitamin D has also been linked to some other conditions such as cancer, asthma, type-II diabetes, high blood pressure, depression, Alzheimer’s and autoimmune diseases like multiple sclerosis, Crohn’s and type-I diabetes.
Your body gets vitamin D mainly from sunlight, though very small amounts can also be found in a few foods. You can also get vitamin D by taking supplements.
How does Vitamin D work?
Vitamin D manages calcium in your blood, bones and gut and helps cells all over your body to communicate properly.
Vitamin D mainly comes from your skin when it is exposed to sunlight. After that, your body goes through a number of chemical processes to change it so that your body can use it.
When your skin is exposed to the sun, it produces vitamin D and sends it to your liver. If you take supplements or eat foods that contain vitamin D, your gut also sends the vitamin D to your liver. From here, your liver changes it to a substance called 25(OH)D. When your doctor talks about your vitamin D levels, he means the amount of 25(OH)D you have in your blood.
This chemical is sent all over your body where different tissues, including your kidney, turn it into activated vitamin D. This activated vitamin D is now ready to perform its duties. From here, it gets a little complicated, but you can think of activated vitamin D working in two ways:
Manages calcium in your blood, bones and gut
Helps cells all over your body to communicate properly
As you can see, vitamin D goes a long way from its original form from the skin, supplement or food. But without vitamin D, your body can’t perform at its best.
See our ‘How to get the vitamin D your body needs’ page to learn more about getting enough vitamin D.
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