A fat-soluble vitamin known as the “sunshine vitamin,” vitamin D is essential for maintaining bone health, supporting the immune system, controlling calcium and phosphate balance, among other processes. In contrast to other nutrients, sunlight helps our bodies make vitamin D. However, vitamin D insufficiency is rather typical, highlighting the value of food sources and supplements.
D2 and D3 are the two varieties of vitamin D.
Plant-based meals like mushrooms and goods that have been fortified contain vitamin D2.
Animal products such oily fish, egg yolks, and liver contain vitamin D3. When you expose your skin to the sun, vitamin D3 is what is created. Vitamin D3 is more efficient at increasing blood levels.
Advantages of vitamin D:
1. Bone Health: Calcium absorption in the intestines is made easier by vitamin D, and this is important for maintaining normal bone density and preventing osteoporosis.
2. Immune System Support: The vitamin has been linked to a lower risk of chronic diseases, such as COVID-19, which is a coronavirus disease.
3. Controlling mood: According to some research, vitamin D may help control mood and lower the risk of depression.
Excessive vitamin D supplementation can result in vitamin D toxicity, which can have negative side effects like weakness, nausea, and vomiting as well as more serious ones like renal damage.
Vitamin D sources include:
1. Sunshine: Although exposure to natural sunshine is a key source, its effectiveness might vary depending on factors like skin type, season, and geographic location.
2. Food Sources: Among the dietary sources of vitamin D include eggs, fatty fish, and dairy products with added vitamin D.
3. Supplements: There are two types of vitamin D supplements: D2 (ergocalciferol) and D3 (cholecalciferol), with D3 being the more potent type.
The recommended daily amount (RDA) for vitamin D varies by age, sex, and life stage. It ranges from 600 to 800 IU (International Units) for people.
Conclusion: A sufficient intake of vitamin D is essential for a variety of health advantages. While vitamin D is produced by natural sunlight and some foods, supplementation can be a crucial way to achieve daily needs, particularly in populations at risk for shortages. To avoid potential toxicity, it’s important to follow the suggested dosages as with any supplement.
KEY References
A.G. Armas, Hollis, & Heaney. (n.d.). Vitamin D2 Is Much Less Effective than Vitamin D3 in Humans. The Journal of Clinical Endocrinology & Metabolism. Retrieved September 29, 2023, from https://academic.oup.com/jcem/article/89/11/5387/2844259
VITAMIN D: Overview, Uses, Side Effects, Precautions, Interactions, Dosing and Reviews. (n.d.). https://www.webmd.com/vitamins/ai/ingredientmono-929/vitamin-d
Vitamin D. (2023, August 10). Mayo Clinic. https://www.mayoclinic.org/drugs-supplements-vitamin-d/art-20363792
Taking too much vitamin D can cloud its benefits and create health risks. (2022, April 7). Harvard Health. https://www.health.harvard.edu/staying-healthy/taking-too-much-vitamin-d-can-cloud-its-benefits-and-create-health-risks
Viswanath, D. (2011, March 30). Dietary Reference Intakes for Calcium and Vitamin D. National Academies Press eBooks. https://doi.org/10.17226/13050
Marcinowska-Suchowierska, E., Kupisz-Urbańska, M., Łukaszkiewicz, J., Płudowski, P., & Jones, G. (2018, September 20). Vitamin D Toxicity–A Clinical Perspective. Frontiers in Endocrinology; Frontiers Media. https://doi.org/10.3389/fendo.2018.00550
Grant, W. B., Lahore, H., McDonnell, S. L., Baggerly, C. A., French, C., Aliano, J. L., & Bhattoa, H. P. (2020, April 2). Evidence that Vitamin D Supplementation Could Reduce Risk of Influenza and COVID-19 Infections and Deaths. Nutrients; Multidisciplinary Digital Publishing Institute. https://doi.org/10.3390/nu12040988
Office of Dietary Supplements – Vitamin D. (n.d.). https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/#en93
Shaffer, J. A., Edmondson, D., Wasson, L., Falzon, L., Homma, K., Ezeokoli, N., Li, P., & Davidson, K. W. (2014, April 1). Vitamin D Supplementation for Depressive Symptoms. Psychosomatic Medicine; Lippincott Williams & Wilkins. https://doi.org/10.1097/psy.0000000000000044
