Vitamin D is a fat-soluble vitamin essential for bone health, immune function, and overall metabolic health. It’s unique because the body can produce it when exposed to sunlight. Here’s a detailed overview:
🌱
Functions of Vitamin D
- Bone Health 🦴
- Promotes calcium and phosphorus absorption in the gut.
- Supports bone mineralization, preventing rickets in children and osteomalacia or osteoporosis in adults.
- Immune System Support 🛡️
- Enhances the activity of immune cells, helping fight infections.
- Muscle Function 💪
- Supports muscle strength and reduces risk of falls in older adults.
- Cardiovascular Health ❤️
- May help regulate blood pressure and reduce heart disease risk.
- Mood & Brain Function 🧠
- Linked to cognitive function and mood regulation; deficiency may contribute to depression.
☀️
Sources of Vitamin D
- Sunlight: UVB rays convert 7-dehydrocholesterol in the skin to vitamin D3.
- Food sources: Fatty fish (salmon, mackerel, sardines), egg yolks, liver, fortified milk, and cereals.
- Supplements: Vitamin D3 (cholecalciferol) or D2 (ergocalciferol).
🛑
Deficiency Symptoms
- Soft or brittle bones → rickets in children, osteomalacia in adults
- Bone pain and muscle weakness
- Increased risk of fractures
- Fatigue, mood changes, or depression
- Slow wound healing
⚠️
Excess Vitamin D (Toxicity)
- Usually from over-supplementation, not sunlight or food
- Symptoms include nausea, vomiting, poor appetite, constipation, weakness
- Can cause hypercalcemia → kidney stones, kidney damage, heart problems
✅
Recommended Intake
- Adults: ~600–800 IU/day (15–20 µg/day)
- Children: 400–600 IU/day
- Older adults may need higher doses for bone health
0 Comments