Vitamin D is a fat soluble prohormone that is known to exist in two major forms — Vitamin D2 or ergocalciferol and Vitamin D3 or cholecalciferol. It is also known as calciferol and is popularly called the Sunshine vitamin as it is manufactured by the body when the skin is exposed to sunlight using cholesterol from the body and ultraviolet B radiation from the sun. It is known to regulate the development of bone and helps in the absorption of calcium and phosphorus from the intestine. It helps in maintaining the movement of calcium between the bone and blood.
Vitamin D is manufactured within 30 minutes in fair skinned people, whereas, it takes up to 3 hours for those with a darker skin tone to acquire the same level owing to pigmentation. Pure unfiltered sunlight is needed for making this vitamin naturally. In excess, the vitamin can cause vomiting, depression, headache, nausea, weight loss and deposits of calcium in the kidneys.
Benefits of Vitamin D:
It has various benefits for the human body:
It regulates the levels of calcium and phosphorus in the body by enhancing their absorption from food in the intestines
It promotes the re-absorption of calcium in the kidneys
It assists bone development and growth, stronger teeth and an intact and strong skeletal system
It helps regulate the amount of phosphorus in the body
Leads to the development of a healthy heart and nervous system
It is known to boost the immune system by promoting immunosuppression, phagocytosis and anti tumor activity
It inhibits parathyroid hormone secretion thereby, promoting normal functioning of the thyroid gland
Deficiency:
During infancy and childhood, deficiency of Vitamin D causes rickets, a disease characterized by deformed bones. In adults, it often results in softening of the bones known as osteomalacia. Shortage of vitamin D can also result in muscle twitching and convulsions, loss of minerals from the bones, tender and sore muscles and possibly even deafness.
Osteoporosis may also develop if protein is lost from the bone in excess. Shortage of the vitamin often results in a burning sensation in the mouth and throat, insomnia, visual problems, diarrhea etc.
Dosage:
The Recommended Daily Allowance (RDA) of Vitamin D for both males and females in 400 IU.
Side Effects:
The supplement dosage of Vitamin D should not exceed 600 IU per day. An overdose of the vitamin can lead to large quantities of calcium accumulation in the body, decreased appetite, increased thirst, drowsiness, dizziness, nausea, vomiting, abdominal pain etc. It can also lead to the storage of calcium in the blood vessels, kidneys and soft tissues. This can be extremely hazardous for the body.
Food Sources:
It is found in dairy products, some cereals and oily fish. It is also present in dark leafy vegetables, egg yolk, butter, liver, mackerel, tuna, sardines, salmon etc.
Before taking any nutritional supplement, you must consult a registered medical practitioner in order to determine if the product is meant for you or not. Vitamins and minerals enhance the overall well being of the body, aid metabolism and help carry out the various chemical and biological reactions taking place in the body round the clock. They must be consumed in an adequate quantity as an overdose can result in toxicity.
For best results it is recommended to take Vitamin D with Vitamin A, calcium and phosphorus. Application of sunscreen on a regular basis and little or no exposure to direct sunlight results in a deficiency of the vitamin. You must take care not to wear sunscreen with a SPF higher than 8. People suffering from kidney and liver disorders too, need this vitamin in higher than usual doses to regulate the functioning of the processes that activate Vitamin D in the body.
With proper knowledge, precautions, consultation and medication, it is possible to acquire complete fitness. It is also essential to follow a regular exercise routine and take a nutritious and well balanced diet in order to augment the basic life processes in the body and maintain a healthy living.
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