Why Is Vitamin D Important?
Overview of Vitamin D
Vitamin D is known as the sunshine vitamin because the body manufactures it through the ultraviolet-B rays of the sun. Only 10 minutes a day of sunshine is needed to benefit from vitamin D; or 15 minutes, 3 to 4 times a week, is sufficient. Two forms of the vitamin, D2 and D3, are important to humans.
When exposed to sunshine, the skin synthesizes D3. Foods may be fortified with either the D2 or D3 form of the vitamin. Vitamin D is found in fatty fish, eggs, fortified orange juice and fortified milk.
Because few foods naturally contain vitamin D, some doctors recommend taking a supplement. For those people who live in areas with little sunshine, such as northern parts of the United States or Alaska, supplements are strongly recommended.
Function of Vitamin D
The major purpose of vitamin D is to control normal blood levels of calcium and phosphorous. Vitamin D helps in the absorption of calcium, and therefore is essential for forming and maintaining healthy bones. Without vitamin D, bones can become brittle, soft and misshapen.
For the adult, vitamin D from osteoporosis and muscle weakness, which could cause falling. For the child, it rickets. Vitamin D helps protect the body from high blood pressure, cancer, heart disease and autoimmune diseases. Canadian researchers found a link between a lack of vitamin D and multiple sclerosis in children. More research has discovered a link between low levels of vitamin D to diabetes and tuberculosis.
Who is at Risk for Vitamin D Deficiency?
Breast-fed babies are at risk because the mother's milk does not provide enough vitamin D, and doctors tend to advise parents to keep their babies out of the sun. Doctors recommend that babies during the first two months of life receive 200 IU (International Units) of vitamin D.
Adults over 50 should take 400 IU of vitamin D because the exposure of sun on the skin does not synthesize vitamin D as easily as younger skin. At 70 years of age, adults should increase their intake to 600 IU. People with osteoporosis should take 800 to 1000 IU. Darker-skinned people have a harder time producing vitamin D from sunlight, so supplements are beneficial.
People who live in northern areas where there is limited sun need to take vitamin D supplements. According to KTUU.com, a TV station in Alaska, 60 percent of people who live in climates like Alaska have a vitamin D deficiency.
Warnings
As with most things, too much of anything can be detrimental to health. Taking too high a dosage of vitamin D may cause too much absorption of calcium, which can lead to calcium deposits in the heart and lungs. This can also lead to kidney stones and kidney failure. Before starting any vitamin program, consult a doctor.
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