In this article, we'll cover the benefits of Vitamin D and how it works in your body. Plus, we'll talk about the signs that you may be deficient in Vitamin D. Continue reading to learn about the many uses of Vitamin D! Hopefully, you'll be on your way to better health!
Vitamin D is an essential nutrient for healthy bones
What is Vitamin D?
Vitamin D is an essential nutrient for healthy bones and prevents the loss of phosphorus and calcium from the kidneys. While a standard daily dose of vitamin D is about 600 IU, a doctor can recommend a higher or lower dosage based on a person's age and health. It's important to discuss supplements and herbal remedies with your doctor, as they can affect the level of vitamin D in your blood.
Health Benefits of Vitamin D
Among the many Health Benefits of Vitamin D, the highest benefit is for pregnancy. According to research, women with high vitamin D levels have better pregnancy outcomes. Vitamin D is also essential for immunity and hormonal health. The danger of excessive vitamin D is elevated calcium levels. Therefore, a healthy amount of vitamin D is necessary for pregnant women. But how much vitamin D is enough to prevent the risk of pregnancy complications? The recommended daily intake is 600 IU.
It helps the body absorb calcium. Calcium is a vital mineral; without it, the body cannot absorb it, leading to a weak skeleton and increased risk of injury. In addition, Vitamin D helps the body absorb phosphorus, a mineral essential for healthy teeth and bones. Vitamin D also helps regulate blood pressure. High vitamin D levels may also help prevent certain cancers and reduce the risk of heart disease and stroke.
While exposure to sunlight is a natural source of Vitamin D, it is essential to consume adequate amounts of vitamin D to maintain bone health. In addition to food sources, Vitamin D can also be obtained through supplementation. The Food and Nutrition Board sets dietary reference values for various nutrients in adults. Known as the recommended dietary allowance (RDA), these amounts represent the amount of vitamin D needed daily to maintain normal calcium metabolism and bone health in healthy people.
Side Effects
Overexposure to sunlight and high dosages of vitamin D supplements may have some side effects. Vitamin D supplements more common adverse effects are muscle weakness, increased calcium levels, and confusion. In severe cases, excessive vitamin D can cause kidney stones, cardiac arrest, and irregular heartbeat. In addition, if you cannot get enough vitamin D from sunlight, you may experience some side effects.
People with dark skin may have decreased vitamin D production. Sunscreen can inhibit vitamin D synthesis. Additionally, people with diseases that affect fat absorption may have reduced vitamin D levels. However, people with healthy skin can get adequate vitamin D from moderate exposure to sunlight. And while there's no definite reason why someone with darker skin may be deficient in vitamin D, they should consult their doctor before taking supplements. Some people are more susceptible to a vitamin D deficiency than others.
The toxic effects of vitamin D are rare but can result from taking too much of it. You're at risk for severe health complications if you exceed the recommended daily allowance of 10,000 international units (IU). However, the optimal dosage of vitamin D supplements for most people is ten to twenty micrograms per day. Children aged 11-17 can take 400 IU daily. However, if you're pregnant or lactating, you should consult with a doctor before taking a vitamin D supplement.
Signs of Deficiency
Children who do not get enough vitamin D can have soft skull bones, curved legs, or even seizures. A child with a vitamin D deficiency may also have bone pain or be delayed in teething. Several signs of vitamin D deficiency can also be seen in adults. Severe lack may even lead to bone deformities, such as rickets.
Other symptoms of vitamin D deficiency include muscle weakness, difficulty climbing stairs, and a weakened immune system. A severe vitamin D deficiency can cause bone pain, including hairline fractures. Pain may also be experienced in the lower back, pelvis, thighs, feet, or hips. These are common signs of vitamin D deficiency and can lead to severe symptoms.
A blood test is the most accurate way to detect vitamin D levels. It measures 25-hydroxyvitamin D, the primary indicator of vitamin D levels. Vitamin D levels should range from 20 nanograms per milliliter to 50 ng/mL. A level less than 12 ng/mL is considered a vitamin D deficiency. People with body mass indexes of 30 or more often have low blood levels.
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Nutrition Source of Vitamin D
Cod liver oil, one tablespoon: 34.0mcg - 1360 (IU)* - 170% of the Daily Value (DV)
Trout (rainbow), farmed, cooked, three ounces: 16.2mcg - 645 (IU) - 81% of the DV
Salmon (sockeye), cooked, three ounces: 14.2mcg - 570 (IU) - 71% of the DV
Mushrooms, white, raw, sliced, exposed to UV light, ½ cup: 9.2mcg - 366 (IU) - 46% of the DV
Milk, 2% milkfat, vitamin D fortified, one cup: 2.9mcg - 120 (IU) - 15% of the DV
Soy, almond, and oat milks, vitamin D fortified, various brands, one cup: 2.5-3.6mcg - 100-144 (IU) - 13-18% of the DV
Ready-to-eat cereal, fortified with 10% of the DV for vitamin D, one serving: 2.0mcg - 80 (IU) - 10% of the DV
Sardines (Atlantic), canned in oil, drained, two sardines: 1.2mcg - 46 (IU) - 6% of the DV
Egg, one large, scrambled (in the yolk): 1.1mcg - 44 (IU) - 6% of the DV
Liver, beef, braised, three ounces: 1.0mcg - 42 (IU) - 5% of the DV
Tuna fish (light), canned in water, drained, three ounces: 1.0mcg - 40 (IU) - 5% of the DV
Cheese, cheddar, 1.5 ounce: 0.4mcg - 17 (IU) - 2% of the DV
Mushrooms, portabella, raw, diced, ½ cup: 0.1mcg - 4 (IU) - 1% of the DV
Chicken breast, roasted, three ounces: 0.1mcg - 4 (IU) - 1% of the DV
* IU stands for an international unit. In other words, IU is a way to quantify how much of a vitamin or mineral is affecting your body.
You can get enough vitamin D by eating foods high in the fat content found in fatty fish and seafood. Additionally, you should eat more fish and dairy products if your skin is dark or lives in a cold climate. Cod liver oil tablets may help you if you're deficient in vitamin D. However, you should consult a health professional before using cod liver oil tablets. Taking vitamin D supplements is recommended only in severe cases and only under the advice of a physician.
