Vitamin D, also known as calciferol, is a fat-soluble vitamin that is essential for maintaining healthy bones and supporting various biological functions¹. Here are some critical aspects of Vitamin D:

Sources of Vitamin D

1. Sunlight: The body synthesizes Vitamin D when exposed to UVB rays from the sun.
2. Food: Sources include fatty fish (salmon, mackerel, sardines), red meat, egg yolks, liver, and fortified foods (such as milk, breakfast cereals)².
3. Supplements: Available as Vitamin D2 (ergocalciferol) and Vitamin D3 (cholecalciferol)³.

Health Benefits

• Bone Health: Vitamin D promotes calcium absorption in the gut, which is crucial for maintaining healthy bones and teeth. It prevents rickets in children and osteomalacia in adults⁴.
• Immune Function: Plays a role in modulating the immune system and reducing inflammation⁵.
• Others: Potential roles in reducing cancer cell growth, controlling infections, and neuromuscular function⁶.

Daily Requirements

• The Recommended Dietary Allowance (RDA) varies by age and condition:
  • Adults up to 70 years: 600 IU daily.
  • Adults over 70 years: 800 IU daily⁷.
  • Special Populations: Higher requirements might be necessary for individuals with limited sun exposure, certain medical conditions, or darker skin⁸.

Deficiency and Excess

• Deficiency: Can lead to bone pain, muscle weakness, increased risk of cardiovascular diseases, cognitive impairment, and severe asthma in children⁹.
• Excess: High levels can cause toxicity, leading to hypercalcemia and associated health problems¹⁰.

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Footnotes

1. Office of Dietary Supplements - Vitamin D ↩

2. NHS - Vitamin D ↩

3. Harvard T.H. Chan School of Public Health - Vitamin D ↩

4. NCBI Bookshelf - Dietary Reference Intakes for Calcium and Vitamin D ↩

5. Mayo Clinic - Vitamin D ↩

6. Ther Clin Risk Manag - The use of calcium and vitamin D in the management of osteoporosis ↩

7. Mayo Clinic - How much vitamin D do you need? ↩

8. NCBI ↩

9. Mayo Clinic - Vitamin D ↩

10. Harvard T.H. Chan School of Public Health - Vitamin D ↩