Vitamin D Daily Intake

This vitamin is contained in small amounts in fatty fish and a few other foods. Manufacturers also add it to juices, cereals, and dairy products. But up to 90% of vitamin D is obtained by the human body due to exposure to the sunlight. It has two forms: cholecalciferol (or vitamin D3), manufactured by the sunlight, and ergocalciferol (or vitamin D2), produced by plants exposed to ultraviolet rays.

Useful Properties

In the body, vitamin D regulates phosphorus and calcium. It promotes their absorption from the intestine and enhances the deposition of the minerals in the bones, so it is essential for maintaining healthy bone structure.

The best way for most people to get it is to expose the face, legs, arms, and hands to the sunlight at least two-three times per week. The exact necessary time of exposure depends on the person’s age, season, type of skin, and some other factors. Fat contained in the human body can store the accumulated vitamin D which is then released during days when there is no sunlight exposure.

This vitamin is widely used for curing and preventing osteoporosis, rickets, osteogenesis imperfect, bone pain, and bone loss in people with some health conditions, like kidney failure or hyperparathyroidism.

Vitamin D is also efficient in treating high blood pressure, muscle weakness, PMS, diabetes, high cholesterol, obesity, rheumatoid arthritis, tooth disease, and chronic obstructive pulmonary disease.

Some people also try to use it for vitiligo, psoriasis, lupus vulgaris, scleroderma, and actinic keratosis.

There is evidence that vitamin D helps to prevent autoimmune disease, prevent cancers, and boost the immune system

Vitamin D Deficiency

Deficiency in this vitamin is rather common even in regions with sunny climates. It can occur from lack of sunlight, malnutrition or some liver conditions, like obstructive jaundice or hepatic failure. Lack of vitamin D can lead to sleep disturbance, irritability, excessive sweat, and other health issues. Lingering deficiency causes decalcified bones, osteomalacia and rickets.

Vitamin D Side Effects

Though vitamin D is safe when taken in adequate amounts it is toxic and its overdosage can be the reason for numerous side effects, including nausea, headache, weakness, vomiting, fatigue, dry mouth, loss of appetite, sleepiness, metallic taste, and others.

Vitamin D Absorption

This vitamin is fat-soluble, so fats and bile acid enhance its absorption in the intestine.

Recommendations

Older persons, people with dark skin and those who live in northern regions may need more vitamin D.

It can increase levels of calcium. Thus, use it cautiously if you suffer from kidney disease, sarcoidosis, atherosclerosis, histoplasmosis, hyperparathyroidism, lymphoma, and high levels of calcium in your blood.

Vitamin D Uses

Effective for

A rare, inherited bone disorder marked by low levels of phosphate in the blood, A rare disorder that can lead to bone and kidney damage, Underactive parathyroid, Softening of the bones, A bone disorder that occurs in people with kidney disease, Rickets, Vitamin D deficiency

Possibly effective for

Cavities, Heart failure, Infection of the airways, Preventing tooth loss, Weak and brittle bones, Psoriasis

Possibly ineffective for

Cancer, Heart disease, Fractures, High blood pressure, Prostate cancer

Insufficient evidence for

Alzheimer disease, Asthma, Athletic performance, Eczema, Irregular heartbeat, Autism, Overgrowth of bacteria in the vagina, Breast cancer, Long-term kidney disease, Memory and thinking skills, Colon cancer, rectal cancer, Critical illness, Depression, Diabetes, Kidney damage in people with diabetes, Menstrual cramps, Fall prevention, Fibromyalgia, Prediabetes, Infant development, Multiple sclerosis, Muscle strength, Obesity, Osteoarthritis, Ear infection, Death from any cause, Pain, Parkinson disease, A serious gum infection, High blood pressure during pregnancy, Premenstrual syndrome, Preterm birth, Rheumatoid arthritis, Seasonal depression, Sickle cell disease, Muscle pain caused by statin drugs, Stroke, Tuberculosis, Thinning of vaginal tissue, Warts

Top 10 Foods Highest in Vitamin D

• Fish oil
• Cod liver
• Herring
• Sardines
• Mackerel
• Tuna
• Eel
• Chum salmon
• Trout
• Caviar