When and Why Do I Need Vitamin D?

Vitamin D - What Is It?

D-vitamins are specific fat-soluble steroids that help the body absorb calcium and phosphate. Vitamin D comes in five different forms: D5, D4, D3, D2, and D1. Although there are five different forms of this fat-soluble vitamin, the two that are most important to humans are ergocalciferol (Vitamin D2) and cholecalciferol (Vitamin D3), which can be produced in the skin or ingested in foods that contain high levels of it. A common and well-known way to produce this vitamin is through exposure to sunlight. Sun exposure is a great way to produce Vitamin D, but prolonged exposure is not recommended due to the risk of skin damage and cancer resulting from prolonged exposure.

What are the benefits of vitamin D?

Vitamin D is vital to human health because it aids in calcium absorption and bone growth. When calcium levels in the body are low, it can lead to weakened bones, rickets in children, osteomalacia in adults, and other bone deformities that may occur during the normal human growing period.

It has been found that Vitamin D deficiency is linked to colon cancer, breast cancer, heart disease, prostate cancer, weight gain, depression and other maladies. If you don't get enough vitamin D in your diet you may experience symptoms such as reoccurring flu's and muscle weakness.

The risk of developing a disease is lower in people who have higher levels of Vitamin D, according to research. Besides regulating the neuromuscular and immune systems in humans, this vitamin also promotes a healthy cell cycle.

RECOMMENDED AMOUNTS OF VITAMIN D?

To ensure proper functions and calcium absorption, vitamin D levels must be maintained at normal levels. According to the United States Institute of Medicine, the daily recommended amounts of vitamin D are:

In women who are pregnant or nursing, 600IU per day (15 g daily) is recommended.
From the age of 1 to 70 years, 600IU per day (15 g per day)
Over the age of 71 years old: 800IU per day (20 g per day).
Although it should not be used for long periods of time, the upper intake level (also known as the maximum intake level) is:

For women who are pregnant or lactating: 4,000 IU
From birth to 6 months: 1,000 International Units
For children aged 6 to 12 months: 1,500 IU
Amount: 2,500 IU for children aged 1 to 3 years
Amount: 3,000 IU for children aged 4 to 8 years.
From the age of 9 to 71+ years: 4,00 IU

As a result, people with darker skin tones absorb less sunlight than those with lighter skin tones, making it more difficult for them to maintain healthy levels of Vitamin D. If symptoms of a deficiency occur, darker skinned individuals may need to consult a doctor about testing and managing the condition.

You should be tested for vitamin D deficiency before taking vitamin D supplements. An overdose of vitamin D, which is extremely rare, can lead to life-threatening conditions such as kidney failure and/or damage, as well as liver failure and/or dysfunction.