Vitamin D: Why it matters and how to get enough
Jun 05, 2024
Vitamin D is essential for overall health and has multiple functions in the body. It is a prohormone produced in the skin under the influence of ultraviolet (UV) rays. There are several forms of vitamin D (D1, D2, D3, D4, D5), but only D2 and D3 are biologically active. Vitamin D3 comes from animal-based foods, while vitamin D2 is found in plant-based foods.
Why vitamin D is important
Vitamin D plays a crucial role in maintaining healthy bones and teeth, supporting the immune system, and protecting against certain types of cancer. A deficiency in vitamin D can lead to serious health issues, including bone loss, which increases the risk of fractures.
Risk factors for vitamin D deficiency
Certain factors increase the risk of vitamin D deficiency, such as:
- Living in areas with little sunlight
- Pollution that reduces UV ray penetration
- Spending too much time indoors
- Use of sunscreen
- Dark skin tone, obesity, aging, pregnancy, and breastfeeding
- A diet low in vitamin D-rich foods
Sources of vitamin D
The best sources of vitamin D include fatty fish (salmon, tuna, mackerel), fish oil, eggs, butter, and mushrooms. However, even with a varied diet, it can be difficult to get enough vitamin D, which is why supplements are a practical solution.
How vitamin D works in the body
Vitamin D allows for the absorption of calcium from food. When there isn’t enough vitamin D, the body pulls calcium from the bones to maintain normal muscle and nerve function. This can lead to bone loss and an increased risk of fractures.
Fun facts about vitamin D
- To meet your daily vitamin D needs, you'd have to eat 28 to 30 eggs or more than 6 kilograms of cheese. Supplements are much more convenient.
- Fish feed on plankton, which accumulates vitamin D, and large fish like tuna and salmon contain high concentrations of it.
- The body's ability to produce vitamin D decreases with age, making older adults especially vulnerable to deficiency.
Risks of excess vitamin D
Taking too much vitamin D can cause diarrhea, nausea, headaches, loss of appetite, and disruptions in calcium balance, including weakened bones and calcium buildup in soft tissues.
Recommended vitamin D intake
The daily requirement for vitamin D is 10 micrograms (400 IU), which can easily be met with supplements. One microgram of vitamin D equals 40 international units (IU). This recommended intake helps maintain healthy bones and muscles. Regularly check your vitamin D levels to avoid issues related to deficiency or excess.