Vitamin D, often referred to as the "sunshine vitamin," plays several crucial roles in the body:

1. Bone Health: Vitamin D helps the body absorb calcium, which is essential for maintaining bone strength and preventing bone diseases like osteoporosis and rickets¹². A lack of vitamin D can lead to weak bones and a higher risk of fractures.

2. Muscle Function: It is important for muscle function, helping muscles move properly².

3. Immune System: Vitamin D supports the immune system, aiding the body in fighting off bacteria and viruses².

4. Neurological Health: It has roles in brain health, with some research suggesting it might help in preventing cognitive decline in older adults².

Sources of Vitamin D

• Sunlight: The body produces vitamin D when the skin is exposed to ultraviolet B (UVB) rays from the sun¹.
• Food: Few foods naturally contain vitamin D. These include fatty fish (like salmon and mackerel), fish liver oils, and egg yolks. Fortified foods such as milk, cereal, and yogurt are also significant sources¹³.
• Supplements: Vitamin D supplements come in two forms, D2 (ergocalciferol) and D3 (cholecalciferol). D3 is generally more effective in raising and maintaining vitamin D levels in the blood⁴.

Deficiency and Health Risks

Vitamin D deficiency can lead to several health issues, including:

• Rickets in children and osteomalacia in adults².
• Increased risk of cardiovascular diseases, diabetes, autoimmune diseases, and certain types of cancer⁵.

Recommended Intakes

The recommended daily intakes can vary based on age and health conditions, but general guidelines suggest:

• Infants (0-1 year): 400-1000 IU/day⁶.
• Children and Adolescents (1-18 years): 600-1000 IU/day⁶.
• Adults: 1500-2000 IU/day⁶.

Footnotes

1. Vitamin D: MedlinePlus ↩ ↩² ↩³

2. Vitamin D - Mayo Clinic ↩ ↩² ↩³ ↩⁴ ↩⁵

3. Vitamin D - Nutrition Source, Harvard ↩

4. Office of Dietary Supplements - Vitamin D ↩

5. Benefits of Vitamin D in Health and Diseases ↩

6. Vitamin D - StatPearls ↩ ↩² ↩³