What is Vitamin D and What Does it Do? Benefits And How to Get Them?

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Understanding Vitamins – the Basics – Functions And Sources:

As micronutrients, vitamins are required in small quantities. Generally, your body cannot manufacture or synthesize vitamins from scratch. So you need to get them from the food you eat or from supplement pills. Though, vitamins can be synthesized by some bacteria, yeast, mold, algae, and some plant species. booster foods

Some vitamins like vitamin B5 have been found to be synthesized by bacteria in the human large intestines. However, it is not clear if the vitamins are available for absorption and use by the body. Vitamins are required by the body for a variety of biological processes. 

These include growth e.g Vitamin B6; mental alertness e.g Choline, Niacin; resistance to infection e.g. Vitamin C and Vitamin E. They also act as catalysts in the body chemistry as well as precursors to vital body factors. This enables the body to use carbohydrates, fats, and proteins.

Vitamins in themselves,

do not have calories and therefore do not give energy to the body. Natural vitamins are found in living things that are plants and animals and are organic food substances. There are many artificially synthesized vitamins. Vitamins exist in varying quantities in an array of food sources from yeasts, wheat bran, a cooked egg that provides Biotin, citrus fruits, and milk that provide Vitamin C, green leafy vegetables, and legumes that supply Folic acid.

Classifications of Vitamins:

There are mainly two types of vitamins classified based on their solubility. These are water-soluble and fat-soluble vitamins.

1) Water-soluble vitamins include:

Vitamin C also called citric acid, Vitamin B1 (thiamine), Vitamin B2 (Riboflavin), Vitamin B3 (niacin), Vitamin B5 (pantothenic acid), Vitamin B9 (folic acid), Vitamin B6 (pyridoxine), Vitamin B12 (cobalamin), Cholin, Biotin. Water-soluble vitamins are not stored in the body in any appreciable amounts. The surplus is washed out mainly through urine. They require consistent replenishing using the diet we consume.

This makes them safe because they do not collect in the body toxic levels, making large doses of vitamin supplementary safe. But caution should still be practiced because mega-doses have side effects and even can be fatal.

For example,

There is a low risk of vitamin toxicity from nicotinic acid with mega doses. Nicotinic acid a derivative of the vitamin niacin, one may experience flushing, itching, nausea and vomiting, liver cell damage. So supplement with daily value doses. Do not use megadoses unless under ongoing expert advice.

2) Fat-soluble vitamins include:

Vitamin A, Vitamin D, Vitamin E, and Vitamin K. Being fat-soluble these vitamins are stored in the fat in our bodies. They can easily accumulate to toxic levels so if you choose to supplement be cautious.

Vitamin D Benefits – Sources – Dosage –  Side Effects, and Booster Foods:

Vitamin D plays an important role in protecting your bones and your body requires it to absorb calcium. Children need vitamin D to build strong bones, and adults need it to keep their bones strong and healthy. If you don’t get enough vitamin D, you may lose bone, have lower bone density, and you’re more likely to break bones as you age. booster foods booster foods booster foods

What is Vitamin D and What Does it Do?

Vitamin D is a fat-soluble vitamin that is naturally present in very few foods, added to others, and available as a dietary supplement. It is also produced endogenously when ultraviolet rays from sunlight strike the skin and trigger vitamin D synthesis.

Vitamin D obtained from sun exposure, food, and supplements is biologically inert and must undergo two hydroxylations in the body for activation. booster foods

The First:

This occurs in the liver and converts vitamin D to 25-hydroxyvitamin D [25(OH)D], also known as calcidiol.

The Second:

Occurs primarily in the kidney and forms the physiologically active 1,25-dihydroxy vitamin D [1,25(OH)2D], also known as calcitriol.

• Vitamin D has other roles in the body, including modulation of cell growth, neuromuscular and immune function, and reduction of inflammation.
• Many genes encoding proteins that regulate cell proliferation, differentiation, and apoptosis are modulated in part by vitamin D.
• Many cells have vitamin D receptors and some convert 25(OH)D to 1,25(OH)2D.

Medical science is discovering that building strong bones is just one of the many key roles this vitamin plays in overall health. New research is uncovering more and more ways in which strengthens, protects, and enhances body functions.

A partial list of the vitamin D benefits is:

• Psoriasis.
• Rickets.
• Muscle weakness – pains, and strength
• Multiple Sclerosis.
• Seasonal affective disorder.
• Tooth retention.
• Healthy immune system.
• Potent anti-inflammatory.
• Helps lower blood pressure
• Helps regulate blood sugar.
• Strong bones.

This is a partial list. There are some very sophisticated things that vitamin D does for the body and it manifests itself in our overall well-being.

This vitamin which was discovered in the 1920s was known to prevent rickets and nothing else. Over time we now know of the wonderful things it can do. We also know that medicine is working on other areas to see if vitamin D can play a role in helping man overcome the following problems:

• Hyperparathyroidism.
• Renal osteodystrophy.
• Breast cancer.
• Colorectal cancer.
• Osteoporosis.
• Diabetes (type 1 and 2).
• Prostate cancer.

Although we do not represent that vitamin D benefits are so massive that they can cure everything, we do believe that it is one very important piece of the human puzzle. As we have stated several times, there are no magic pills, and this is not one either.

It can’t cure anyone, but it can help the body to reach peak performance so that the body can heal itself. We think of it as the sunshine pill, the pill that gives you the ability to overcome depressing situations and do it with a smile.

How Much Vitamin D Do You Need?

The amount of  Vitamin D you need every day depends on your age and sex.

MEN And WOMEN:

• Underage 50 (400 – 800) international units (IU) daily.
• Age 50 and older – (800 -1,000) IU daily.

*refers to adequate intake vs recommended dietary allowance of the other age groups.

Sources of Vitamin D:

Some people need more vitamin D. According to the Institute of Medicine (IOM), the safe upper limit of vitamin D is 4,000 IU per day for most adults. booster foods

There are three ways to get vitamin D:

• Sunlight.
• Food.
• Supplements.

1. Sunlight:

• Your skin makes vitamin D from the ultra-violet light (UVB rays) in sunlight.
• Your body is able to store the vitamin and use it later.
• The amount of vitamin D your skin makes depends on the time of day, season, latitude, skin pigmentation, and other factors.
• Depending on where you live, vitamin D production may decrease or be completely absent during the winter.

Because of concerns about skin cancer,

many people stay out of the sun, cover up with clothing, and use either sunscreen or sunblock to protect their skin. The use of sunscreen or sunblock is probably the most important factor that limits the ability of the skin to make vitamin D. booster foods

Even an SPF (sun protection factor) of 8 reduces the production of vitamin D by 95 percent. Because of the cancer risk from the sun, most people need to get vitamin D from other sources, including eating foods rich in vitamin D and taking vitamin D supplements.

2. Food: 

Vitamin D is naturally available in only a few foods, including fatty fish like wild-caught mackerel, salmon, and tuna. Vitamin D is also added to milk and to some brands of other dairy products, orange juice, soymilk, and cereals.

Check the food label to see if vitamin D has been added to a particular product. One eight-ounce serving of milk usually has 25% of the daily value (DV) of vitamin D.

The DV is based on a total daily intake of 400 IU of vitamin D. So, a serving of milk with 25% of the DV of vitamin D contains 100 IU of the vitamin. booster foods booster foods booster foods 

It is very difficult to get all the vitamin D you need from food alone. Most people need to take vitamin D supplements to get enough of the nutrient needed for bone health.

3. Supplements:

If you aren’t getting enough vitamin D from sunlight and food, consider taking a supplement. But, before adding a vitamin D supplement, check to see if any of the other supplements, multivitamins or medications you take contain vitamin D. Many calcium supplements also contain vitamin D.

There are two types of vitamin D supplements: 

• They are vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). Both types are good for bone health.
• Vitamin D supplements can be taken with or without food.
• While your body needs vitamin D to absorb calcium, you do not need to take vitamin D at the same time as a calcium supplement.
• If you need help choosing a vitamin D supplement, ask your healthcare provider or pharmacist to recommend one.

All children need vitamin D beginning shortly after birth.

• Children are younger than 12 months old need 400 IU of vitamin D each day.
• Children 12 to 24 months old need 600 IU of vitamin D each day.

For babies who are receiving any breast milk:

• Breast milk usually does not provide all the vitamin D a baby needs, so breastfed babies will need a supplemental source. Talk to your child’s doctor or nurse about giving your child over-the-counter vitamin D drops. These drops contain enough vitamin D (400 IU each day).

For babies who are receiving infant formula:

• The amount of infant formula your child drinks per day can depend on your child’s age.
• 32 ounces of standard infant formula per day contains 400 IU of vitamin D. If your baby is drinking less than this amount per day, he or she may need a vitamin D supplement.
• Talk with your child’s doctor or nurse if you would like help making sure your child is getting enough vitamin D from the infant formula you use.

For children who have started eating solid foods:

Make sure your child’s diet has foods with vitamin D. Some examples of foods with vitamin D include:

• Some fish (for example, salmon or light canned tuna).
• Eggs.
• Vitamin D-fortified products like cow’s milk (for children 12 months and older), yogurt, cereals, and some juices.

Vitamin D supplements are another way to help children get enough vitamin D every day. Talk with your doctor or nurse about vitamin D at your child’s next check-up if you have questions.

How Much Vitamin D Should You Supplement?

To figure out how much vitamin D you need from a supplement, subtract the total amount of vitamin D you get each day from the recommended total daily amount for your age.

For example:

a 55-year-old woman who gets 400 IU of vitamin D from her calcium supplement should take between 400 and 600 additional IU of vitamin D to meet the 800 – 1,000 IU recommended for her age.

Are You at Risk of Vitamin D Deficiency?

Vitamin D deficiency occurs when you are not getting the recommended level of vitamin D over time. Certain people are at higher risk for vitamin D deficiency, including PEOPLE:

• Who spend little time in the sun or those who regularly cover up when outdoors.
• Living in nursing homes or other institutions or who are homebound.
• With certain medical conditions such as Celiac disease and inflammatory bowel disease.
• Taking medicines that affect vitamin D levels such as certain anti-seizure medicines.
• With very dark skin.
• Obese or very overweight people.
• And Older adults with certain risk factors.

Symptoms of Vitamin D Deficiency:

• Getting sick or infected more often.
• Fatigue.
• Painful bones and back.
• Depressed mood.
• Impaired wound healing.
• Hair loss.
• Muscle pain.
• Obesity.
• Diabetes.
• Hypertension.
• Depression.
• Fibromyalgia.
• Chronic fatigue syndrome.
• Osteoporosis.
• Neurodegenerative diseases, such as Alzheimer’s disease.

Too Much Vitamin D:

Having enough vitamins in your diet is important, of course, but it is possible to overdose on Vitamin D. Side effects of getting too much Vitamin D are the result of a build-up to toxic levels in the body over a period of time. While many of these Vitamin D side effects are simply irritating, some are truly dangerous. Vitamin D deficiency is far more common than Vitamin D overdose.

Vitamin D Overdose,

• happens most often when someone gets plenty of sun exposure, enjoys foods that contain high amounts of Vitamin D, and exceeds the recommended dosage with Vitamin D supplements.
• If you’re taking a quality multivitamin and getting enough sunshine, you may not need to take additional vitamins at all.
• Doubling up on supplements of any kind may lead to problems, particularly with vitamins that are stored in the body.
• In healthy adults, taking more than 40,000 IU of Vitamin D can cause toxicity after several months.
• Vitamin D is one of the fat-soluble vitamins, along with Vitamin A, E, and K. This means it will dissolve in fat but not water.

Once, Your Body Absorbs Vitamin D,

• It stores it in your liver and your fatty tissues. Fat-soluble vitamins can be stored in your body for up to six months.
• Vitamin D overdose causes something called hypercalcemia, or too much calcium in the blood.
• If hypercalcemia is not treated, it results in excess deposits of calcium in soft tissues and organs such as the kidneys, liver, stomach, lungs, and heart, causing pain and even organ damage.

Taking,

• Excessive amounts of Vitamin D can result in side effects commonly beginning, with a loss of appetite, nausea, and vomiting.
• These are often followed by itching, weakness, insomnia, nervousness, general depression, excessive urination, excessive thirst, and in extreme cases, renal failure.
• Other symptoms of Vitamin D overdose include abnormal bone growth, diarrhea, irritability, weight loss, and severe depression.

Treating Vitamin D Toxicity,

Starts with restricting Vitamin D supplements and limiting calcium intake. Exposure to sunlight for prolonged periods doesn’t normally cause Vitamin D overdose, so it isn’t much of a factor in overcoming Vitamin D side effects. booster foods booster foods booster foods

The Risk of Vitamin D Side Effects:

• People with certain medical conditions like hyperparathyroidism are more sensitive to Vitamin D and are more prone to develop hypercalcemia if they get too much Vitamin D.
• Maternal hypercalcemia during pregnancy can increase sensitivity for the unborn child. This could lead to tragic consequences such as mental retardation and facial deformities for the baby.
• Pregnant or breastfeeding women should consult a healthcare professional before taking a Vitamin D supplement.

For Liquid Vitamin D,

Meant for babies, the FDA recommends that the dosage dropper holds no more than 400 IU.

• Babies up to one year old should have no more than 1,000 IU per day.
• The Institute of Medicine (IOM) increased the daily upper limit to 2,500 IU for children 1 to 3 years old.
• For ages 4 to 8 years, the maximum dose is 3,000 IU per day.

If you’re a healthy adult and you’re taking large doses of Vitamin D, you could be flirting with some serious side effects. Published cases of toxicity involving hypercalcemia all involve intake of more than 40,000 IU per day. If your own Vitamin D consumption falls under this limit, then your outcome is likely to be sunny. Read more about Vitamin d Toxify

Summing Up: 

Vitamin D has many health benefits and there is a vast amount of scientific evidence to prove it. Although it is most famous for its role (along with calcium) in maintaining strong, healthy bones, it is becoming increasingly clear that vitamin D provides many additional health benefits. Simply said, vitamin D is important to your health.

If you maintain the correct levels of vitamin D, you can expect to have overall better health. You will have a better lifestyle because you have stronger bones and muscles, stronger teeth, less bouts of depression, a better immune system, and fewer diseases. Your lifestyle will be better than you can imagine if you enjoy the full benefits of vitamin D, the wonder vitamin.

If you find this article useful, don’t forget to share it with your friends and family, as you might help someone in need. Thanks.

Disclaimer: “Nothing in this article makes any claim to offer cures or treatment for any disease or illness. If you are sick please consult with your doctor.”

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