Vitamin D plays a crucial role in the human body, notably in aiding calcium absorption, maintaining bone health, and supporting immune function¹². It is both a nutrient we consume and a hormone our bodies produce when exposed to sunlight³. Known as the "sunshine vitamin," vitamin D can be synthesized by the body after exposure to ultraviolet-B (UVB) rays from the sun³.

Key Benefits:

1. Bone Health: Vitamin D promotes calcium absorption, which is essential for maintaining strong bones and preventing conditions like rickets in children and osteomalacia in adults².
2. Immune Function: The active form of vitamin D contributes to immunological health, helping to modulate both the innate and adaptive immune systems¹.
3. Reduction of Inflammation: It has roles in reducing inflammation and modulating processes like cell growth and neuromuscular function³.

Sources:

• Sunlight: Direct exposure to sunlight triggers the production of vitamin D in the skin².
• Dietary Sources: Few foods naturally contain vitamin D. However, it can be found in fatty fish like salmon, mackerel, and sardines, as well as fish liver oils, egg yolks, and some fortified foods such as milk and cereals³.
• Supplements: Vitamin D2 (ergocalciferol) and D3 (cholecalciferol) are available dietary supplements. D3 is generally more potent and effective at raising and sustaining vitamin D levels in the blood³.

It's recommended to maintain serum 25-hydroxyvitamin D levels at least 30 ng/mL for optimal health benefits¹³.

Footnotes

1. Nipith Charoenngam. "Immunologic Effects of Vitamin D on Human Health and Disease," PubMed, 2020. ↩ ↩² ↩³

2. Mayo Clinic. "Vitamin D," Mayo Clinic, 2023. ↩ ↩² ↩³

3. Harvard University. "Vitamin D," Harvard Nutrition Source, 2024. ↩ ↩² ↩³ ↩⁴ ↩⁵ ↩⁶