Exposure to sun helps produce Vitamin D3
Vitamin D is a term that refers to several different forms of the same vitamin. Two forms of Vitamin D are important to human health. Vitamin D2, or ergocalciferol, is synthesized by plants. The ingredient in Vitamin D3 is called cholecalciferol and is synthesized by humans when exposed to ultraviolet B rays from the sun.
The Facts
Vitamin D3 is not a true vitamin, because people who have to sunlight don't need supplements, according to Colorado State University. Light energy is absorbed by a molecule known as 7-dehydrocholesterol and is converted to Vitamin D3 by sunlight. The liver and kidneys synthesize this chemical into its hormonally active form. The liver converts it to 25-hydroxycholecalciferol and the kidney converts it to 1.25-dihydroxycholecalciferol.
Purpose
Vitamin D is a steroid hormone, not a vitamin. It is known for its role in regulating levels of phosphorous and calcium in the body and it is important for maintaining proper bone density. It has a role in boosting white blood cells in order to help the immune system fight infection.
Sources
Some foods contain Vitamin D. Natural sources include butter, eggs and fish liver oils. Milk and cereals are usually fortified with Vitamin D. The best source of Vitamin D3 is sun exposure for at least 10 minutes a day without sunscreen. If you have limited exposure to the sun, UBV lamps can be used. Vitamin D is fat-soluble, so it can be stored in liver and fatty tissues for future use. Excessive exposure to sunlight doesn't lead to producing too much Vitamin D.
Dosage
According to the U.S. National Library of Medicine, the recommended dosage of cholecalciferol for infants, children and adults through the age of 50 is 5 microgram (mcg) per day. Adults between the ages of 51 and 70 should take 10 mcg of Vitamin D3 per day, and adults over the age of 70 should take 15 mcg per day. One mcg of cholecalciferol is equal to 40 IU of Vitamin D. Factors that may affect the recommended amount of Vitamin D3 are gender, age and factors such as pregnancy. Consult your health care provider to find out the best dose for you.
Considerations
Vitamin D deficiency can happen when you don't have adequate exposure to sunlight or when dietary intake of this vitamin is insufficient. It is a common problem in older individuals or people with chronic illnesses. Elderly people are at a high risk of Vitamin D deficiency, because aging lowers the chemical in the skin that is converted to Vitamin D3, according to the Journal of Clinical Endocrinology and Metabolism. Inflammatory bowel disease and fat malabsorption syndromes such as cystic fibrosis can also cause Vitamin D deficiency.
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