Vitamin D

with vitamin D.

What is Vitamin D?
Vitamin D is a fat-soluble vitamin that is essential for building and maintaining healthy
bones.

Function of Vitamin D:
Vitamin D is needed for the maintenance of an intact and strong skeleton. It also
regulates the amount of calcium and phosphorus in the blood by ensuring correct
intake from intestines and secretion. Vitamin D and calcium keep the immune and
nervous systems healthy. Research shows that vitamin D also regulates the growth
of skin cells. Vitamin D is found in certain foods and is manufactured in the skin as a
result of direct exposure to sunlight.

Deficiency of Vitamin D:
Rickets is a vitamin D deficiency disease that causes the softening and weakening of
bones in children. It used to be quite common but now is rarely seen in countries
where most milk products are fortified. Milk that is used to make yogurt and cheese
is sometimes not fortified with vitamin D. Reading the labels is the best way to know.

Studies suggest that there are several risk factors that may contribute to vitamin D
deficiency. Please consult with your physician if you are concerned about any of the
following risk factors.

Older Adults (age 50 and over) have a higher risk of developing vitamin D
deficiency, because the elderly have reduced capacity to synthesize vitamin D in the
skin when exposed to UVB radiation. They're also more likely to stay indoors.

People with dark skin tones synthesize less vitamin D on exposure to sunlight than
those with light skin tones. Dark-skinned individuals who live far from the equator
have a higher risk of vitamin D deficiency.

Infants who are exclusively breast fed and do not receive vitamin D
supplementation may also be at high risk of vitamin D deficiency especially if they
have a dark skin tone and/or receive little sun exposure. Vitamin D supplementation
may not be necessary - (Please consult with your child's pediatrician.)

Cystic fibrosis and cholestatic liver disease may also impair the absorption of
dietary vitamin D. People who have inflammatory bowel disease, like Crohn’s
disease, are at increased risk of vitamin D deficiency, especially if they have had small
bowel resections.

Obesity also increases the risk of vitamin D deficiency. After vitamin D is ingested or
synthesized in the skin, it gets deposited into body fat stores, which makes it less
bioavailable to individuals who have large stores of body fat.

Toxicity (Vitamin D Overdose):
Taking high doses of vitamin D can cause several adverse effects including muscle
problems, excessive thirst, metal taste, bone pain, poor appetite, weight loss,
tiredness, sore eyes, vomiting, itching skin, diarrhea or constipation, and a need to
urinate. Getting too much sunlight will not provide an overdose of vitamin D.

People who have high blood calcium or phosphorus levels, heart problems, and
kidney disease should be cautious when considering taking vitamin D supplements.

Caution: Direct sun exposure in moderation and eating natural foods that are high in
vitamin D, is the safest and healthiest way to get an adequate supply of the nutrient.
Due to risk of toxicity, individuals should always consult with a knowledgeable health
care provider before starting doses of supplements. Before giving supplements to
children, it is recommended that you first consult with their pediatrician. Also, some
supplements may interfere with medications. If you are taking medication, it is
recommended that you consult with your physician before taking any supplements.
All supplements should be kept in childproof bottles and out of children's reach.

Vitamin D Food Chart (List of Foods High in Vitamin D):

Pink Salmon, canned, 3 ounces - (530 IU)
Sardines, canned, 3 ounces - (231 IU)
Mackerel, canned, 3 ounces - (213 IU)
Soy Milk, fortified with vitamin D, 8 ounces - (100 IU)
Orange Juice, fortified with vitamin D, 8 ounces - (100 IU)
Cow's ,Milk, fortified with vitamin D, 8 ounces - (98 IU)
Egg Yolk 1 large - (21 IU)

Sources:

American Dietetic Association: Complete Food And Nutrition Guide (2nd Edition)
Roberta Larson Duyff, MS, RD, FADA, CFCS

Vitamins, Minerals, Herbs and More
Pamela Wartian Smith, MD, MPH

University of Maryland Medical Center - umm.edu

Linus Pauling Institute - oregonstate.edu

Wikipedia The Free Encyclopedia

Eating foods that are a good
source of vitamin D can help
prevent conditions such as
osteoporosis, colorectal cancer,
breast cancer, prostate cancer,
the common cold and flu, and
autoimmune diseases (including
diabetes, multiple sclerosis, and
rheumatoid arthritis). The best
source of vitamin D is direct
exposure to sunlight (in
moderation). Foods that contain
vitamin D include: salmon,
mackerel, sardines, fish liver oils,
and eggs. Most dairy products
(yogurt and milk) are fortified

These statements have not been evaluated by the Food and Drug Administration (FDA). The content on
this website is for educational purposes only. Please consult with your physician before using natural
remedies and before making any drastic changes to your diet or exercise program.