Vitamin D is a group of fat-soluble secosteroids responsible for increasing intestinal absorption of calcium, magnesium, and phosphate, and many other biological effects. In humans, the most important compounds in this group are vitamin D3 (also known as cholecalciferol) and vitamin D2 (ergocalciferol).
Vitamin d vitamin d is both a nutrient we eat and a hormone our bodies make it is a fat-soluble vitamin that has long been known to help the body absorb and retain calcium and phosphorus both are critical for building bone also laboratory studies show that vitamin d can reduce cancer cell growth help control infections and reduce inflammation many of the body’s
Organs and tissues have receptors for vitamin d which suggest important roles beyond bone health and scientists are actively investigating other possible functions vitamin d supplements are available in two forms vitamin d2 ergocalciferol or pre-vitamin d and vitamin d3 cholecalciferol both are also naturally occurring forms that are produced in the presence of the
Sun’s ultraviolet b uvb rays hence its nickname the sunshine vitamin but d2 is produced in plants and fungi and d3 in animals including humans vitamin d production in the skin is the primary natural source of vitamin d but many people have insufficient levels because they live in places where sunlight is limited in winter or because they have limited sun exposure
Due to being inside much of the time also people with darker skin tend to have lower blood levels of vitamin d because the pigment melanin acts like a shade reducing production of vitamin d and also reducing damaging effects of sunlight on skin including skin cancer recommended amount the recommended dietary allowance for vitamin d provides the daily amount needed
To maintain healthy bones and normal calcium metabolism in healthy people it assumes minimal sun exposure rda the recommended dietary allowance for adults 19 years and older is 600 iu daily for men and women and for adults gt 70 years it is 800 iu daily ul the tolerable upper intake level is the maximum daily intake unlikely to cause harmful effects on health the
L for vitamin d for adults and children ages 9 plus is 4000 iu health learn more about the research on vitamin d and specific health conditions and diseases bone health and muscle strength several studies link low vitamin d blood levels with an increased risk of fractures in older adults and they suggest that vitamin d supplementation may prevent such fractures
As long as it is taken in a high enough dose heart disease the heart is basically a large muscle and like skeletal muscle it has receptors for vitamin d immune and inflammatory cells that play a role in cardiovascular disease conditions like atherosclerosis are regulated by vitamin d the vitamin also helps to keep arteries flexible and relaxed which in turn helps
To control high blood pressure type 2 diabetes vitamin d deficiency may negatively affect the biochemical pathways that led to the development of type 2 diabetes including impairment of beta cell function in the pancreas insulin resistance and inflammation prospective observational studies have shown that higher vitamin d blood levels are associated with lower
Rates of type 2 diabetes risk of premature death a promising report in the archives of internal medicine suggests that taking vitamin d supplements may reduce overall mortality rates food sources few foods are naturally rich in vitamin d3 the best sources are the flesh of fatty fish and fish liver oils smaller amounts are found in egg yolks cheese and beef liver
Certain mushrooms contain some vitamin d2 in addition some commercially sold mushrooms contain higher amounts of d2 due to intentionally being exposed to high amounts of ultraviolet light many foods and supplements are fortified with vitamin d like dairy products and cereals cod liver oil salmon swordfish tuna fish orange juice fortified with vitamin d dairy and
Plant milks fortified with vitamin d sardines beef liver egg yolk fortified cereals ultraviolet light vitamin d3 can be formed when a chemical reaction occurs in human skin when a steroid called 7d hydrocholesterol is broken down by the sun’s uvb light or so-called tanning rays the amount of the vitamin absorbed can vary widely the following are conditions that
Decrease exposure to uvb light and therefore lessen vitamin d absorption use of sunscreen correctly applied sunscreen can reduce vitamin d absorption by more than 90 percent wearing full clothing that covers the skin older ages when there is a decrease in seven dehydrocholesterol levels and changes in skin and a population that is likely to spend more time indoors
Certain seasons and living in northern latitudes above the equator where uvb light is weaker in the northern hemisphere people can’t make enough vitamin d from the sun for four five and six months out of the year respectively in the southern hemisphere residents of buenos aires argentina and cape town south africa make far less vitamin d from the sun during their
Winter months june through august than they can during their spring and summer months the body stores vitamin d from summer sun exposure but it must last for many months by late winter many people in these higher latitude locales are deficient note that because ultraviolet rays can cause skin cancer it is important to avoid excessive sun exposure and in general
Tanning beds should not be used signs of deficiency and toxicity vitamin d deficiency may occur from a lack in the diet poor absorption or having a metabolic need for higher amounts if one is not eating enough vitamin d and does not receive enough ultraviolet sun exposure over an extended period a deficiency may arise people who cannot tolerate or do not eat milk
Eggs and fish such as those with a lactose intolerance or who follow a vegan diet are at higher risk for a deficiency other people at high risk of vitamin d deficiency include people with inflammatory bowel disease ulcerative colitis crohn’s disease or other conditions that disrupt the normal digestion of fat vitamin d is a fat-soluble vitamin that depends on
The gut’s ability to absorb dietary fat people who are obese tend to have lower blood vitamin d levels vitamin d accumulates in excess fat tissues but is not easily available for use by the body when needed higher doses of vitamin d supplementation may be needed to achieve a desirable blood level conversely blood levels of vitamin d rise when obese people lose
Weight people who have undergone gastric bypass surgery which typically removes the upper part of the small intestine where vitamin d is absorbed conditions resulting from prolonged vitamin d deficiency rickets a condition in infants and children of soft bones and skeletal deformities caused by failure of bone tissue to harden osteomalacia a condition in adults
Of weak and softened bones that can be reversed with supplementation this is different than osteoporosis in which the bones are porous and brittle and the condition is irreversible vitamin d toxicity most often occurs from taking supplements the low amounts of the vitamin found in food are unlikely to reach a toxic level and a high amount of sun exposure does not
Lead to toxicity because excess heat on the skin prevents d3 from forming it is advised to not take daily vitamin d supplements containing more than 4000 iu unless monitored under the supervision of your doctor symptoms of toxicity anorexia weight loss irregular heartbeat hardening of blood vessels and tissues due to increased blood levels of calcium potentially
Leading to damage of the heart and kidneys did you know catching the sun’s rays in a sunny office or driving in a car unfortunately won’t help to obtain vitamin d as window glass completely blocks uvb ultraviolet light thank you for watching press that subscribe button and hit the notification bell to keep updated with new content
Transcribed from video
What you need to KNOW about Vitamin D By Nutritional Warriors
