Vitamin D is a fat-soluble vitamin crucial for maintaining bone and muscular health, as well as proper functioning of the immune system¹². It assists in the absorption of calcium, which is vital for bone health³. A deficiency in Vitamin D can lead to bone deformities such as rickets in children and bone pain due to osteomalacia in adults⁴.

Sources of Vitamin D

1. Sunlight: The primary natural source of Vitamin D is through exposure to sunlight⁵. However, factors like geographic location, skin color, and the use of sunscreen can impact the body's ability to produce Vitamin D from sunlight⁶.

2. Food: Few foods naturally contain Vitamin D. These include fatty fish like salmon, sardines, and mackerel; egg yolks; and beef liver. Some mushrooms also provide Vitamin D⁷⁸. Additionally, many foods are fortified with Vitamin D, such as milk, cereal, and orange juice⁹.

3. Supplements: Vitamin D supplements are available in two forms: Vitamin D2 (ergocalciferol) and Vitamin D3 (cholecalciferol). Both forms are effective in raising Vitamin D levels in the blood¹⁰.

It's important to balance obtaining enough Vitamin D with the risks of excessive sun exposure, as prolonged sun exposure can increase the risk of skin cancer¹¹. Vitamin D is also known for potentially reducing inflammation and controlling infections¹².

Footnotes

1. MedlinePlus, Vitamin D ↩

2. NHS, Vitamin D ↩

3. MedlinePlus, Vitamin D: MedlinePlus Medical Encyclopedia ↩

4. Better Health Channel, Vitamin D ↩

5. MedlinePlus, Vitamin D ↩

6. Harvard T.H. Chan School of Public Health, Vitamin D ↩

7. Harvard T.H. Chan School of Public Health, Vitamin D ↩

8. NIH Office of Dietary Supplements, Vitamin D ↩

9. MedlinePlus, Vitamin D ↩

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

11. Better Health Channel, Vitamin D ↩

12. Harvard T.H. Chan School of Public Health, Vitamin D ↩