- Vitamin D Functions
- Where to find vitamin D
- Daily vitamin D requirement
- Symptoms of vitamin D deficiency
- Consequences of excess vitamin D
The main function of vitamin D in the body is to facilitate the absorption of calcium by the body, which is essential for the healthy development of bones and teeth. In addition to improving bone health, vitamin D prevents diseases such as obesity and diabetes.
Vitamin D is important for the regulation of bone metabolism, and acts as a hormone, keeping calcium and phosphorus present in the blood in adequate amounts, by increasing or decreasing the absorption of these components in the small intestine.
Vitamin D Functions
The functions of vitamin D in the body are:
- Increase the absorption of calcium and phosphorus in the intestine; Strengthen bones and teeth, making them healthier; Prevent diseases such as obesity, diabetes, hypertension and multiple sclerosis; Increase muscle production; Improve balance; Strengthen the immune system; Improve cardiovascular health; prevent some types of cancer, such as colon, rectal and breast cancer; prevent premature aging.
The benefits of vitamin D are obtained through regular consumption of foods rich in this vitamin and from sun exposure, which activates the production of vitamin D in the skin.
Where to find vitamin D
Vitamin D can be found in foods such as fish, seafood, cod liver oil, egg yolk and milk and dairy products. Check here a list of foods rich in vitamin D.
Another natural source of vitamin D is its production in the skin from exposure to sunlight. Therefore, in order to produce adequate amounts of vitamin D, fair-skinned people must be in the sun for at least 15 minutes a day, while black-skinned people need about 1 hour of daily sun exposure.
In addition to natural sources, vitamin D can also be found in the form of supplements in capsules or drops, which should only be used in cases of deficiency of this vitamin. The amount of supplement to be taken varies according to age, the dose of the medication and the degree of vitamin deficiency, and children and pregnant women should only take the vitamin D supplement according to medical advice. See more in Vitamin D Supplements.
Daily vitamin D requirement
The required amount of vitamin D per day varies with age:
- Children up to 1 year: 10 mcg; Children over 1 year and adults: 15 mcg; Elderly over 70 years: 20 mcg; Pregnant women: 15 mcg.
In general, food alone is not enough to supply the daily needs of vitamin D, which is why daily sun exposure is important to have an adequate production of this vitamin. The lack of vitamin D in the body is identified through a blood test called 25 (OH) D, and the diagnosis of deficiency is made when results are lower than 30 ng / ml.
Symptoms of vitamin D deficiency
Symptoms of vitamin D deficiency in the body are:
- Decreased calcium and phosphorus in the blood; Muscle pain and weakness; Weakening of the bones; Osteoporosis in the elderly; Rickets in children; Osteomalacia.
Vitamin D absorption and production are impaired in some diseases, such as kidney failure, lupus, Crohn's disease and celiac disease. See more at: Signs that may indicate a lack of vitamin D.
Consequences of excess vitamin D
The consequences of excess vitamin D in the body are the weakening of the bones and the elevation of calcium levels in the bloodstream, which can lead to the development of kidney stones and cardiac arrhythmia.
The main symptoms of excess vitamin D are lack of appetite, nausea, vomiting, increased urination, weakness, high blood pressure, thirst, itchy skin and nervousness. However, excess vitamin D only occurs due to overuse of vitamin D supplements.
