(Courtesy of Parkview Pharmacy)
Vitamin D is an essential nutrient that plays a key role in various physiological functions:
Benefits of Vitamin D
- Bone Health:
Vitamin D helps the body absorb calcium and phosphorus, which are critical for building and maintaining strong bones.
It prevents rickets in children and osteomalacia (soft bones) in adults. It also reduces the risk of osteoporosis in older adults.
- Immune System Support:
Vitamin D enhances the function of the immune system, helping the body fight off infections, including colds and flu.
Research suggests it may play a role in reducing the severity of autoimmune diseases, such as multiple sclerosis (MS) and rheumatoid arthritis.
- Mental Health:
Adequate levels of vitamin D have been linked to improved mood and reduced risk of depression.
Some studies suggest that vitamin D may play a role in cognitive function and protecting against dementia.
- Muscle Health:
Vitamin D contributes to muscle function, helping reduce the risk of falls in older adults.
- Heart Health:
Some research suggests that vitamin D may help lower blood pressure and reduce the risk of heart disease, although findings are inconsistent.
- Cancer Prevention:
There is evidence to suggest that adequate vitamin D levels may reduce the risk of certain cancers, such as colorectal, breast, and prostate cancer.
- Diabetes Management:
Vitamin D may improve insulin sensitivity and help regulate blood sugar levels.
Risks of Vitamin D
- Vitamin D Toxicity (Hypervitaminosis D):
Caused by excessive supplementation, leading to hypercalcemia (high blood calcium levels).
Symptoms include nausea, vomiting, weakness, frequent urination and kidney damage.
- Potential Drug Interactions:
High doses may interact with medications like steroids, weight-loss drugs and cholesterol-lowering medications.
- Excessive Supplementation Risks:
Can lead to calcification of organs,
including the heart and kidneys, if calcium levels become too high.
- Overreliance on Supplements:
Overuse of supplements might overshadow the benefits of getting vitamin D naturally through sunlight and diet.
- Skin Cancer Risk (related to sun exposure for vitamin D synthesis):
Excessive UV exposure to boost vitamin D levels can increase the risk of skin cancer.
Recommended Dosage of Vitamin D
Daily Recommended Intake (from the National Institutes of Health):
- Infants (0-12 months): 400 IU (10 mcg)
- Children (1-18 years): 600 IU (15 mcg)
- Adults (19-70 years): 600 IU (15 mcg)
- Older Adults (71+ years): 800 IU (20 mcg)
- Pregnant and Breastfeeding Women: 600 IU (15 mcg)
Upper Tolerable Limit:
Adults: 4,000 IU (100 mcg) per day
Children (1-18 years): 3,000 IU (75 mcg) per day
Infants (0-12 months): 1,000 IU (25 mcg) per day
Sources of Vitamin D
- Sunlight:
Skin synthesizes vitamin D when exposed to UVB rays. About 10-30 minutes of sunlight on the face, arms or legs a few times per week is often sufficient, depending on skin tone and location.
- Foods:
Fatty fish (salmon, mackerel, sardines), egg yolks, beef liver.
Fortified foods: Milk, orange juice, cereals, and plant-based milk alternatives.
- Supplements:
Available as Vitamin D2 (ergocalciferol) or Vitamin D3 (cholecalciferol). D3 is more effective at raising blood levels.
Who Needs Supplementation?
People with limited sun exposure.
Older adults (reduced skin production of vitamin D).
People with darker skin tones (higher melanin reduces vitamin D synthesis).
Individuals with malabsorption conditions (e.g., celiac disease, Crohn’s disease).
Vegans and vegetarians (fewer dietary sources).
Pregnant and breastfeeding women (if levels are low).
Important Notes
Always consult a healthcare provider before starting supplements.
Regular blood tests can determine your vitamin D levels and guide supplementation needs.
