(Calciferol) or Vitamin D is a fat soluble nutrient comprised of two major forms; vitamin D2 (ergocalciferol) and D3 (cholecalciferol) known collectively as Calciferol. The vitamin group is fat-soluble and stable to moderate cooking temperatures. It is important for the absorption and regulation of Calcium levels in the body which helps build bones. Quantities are measured in micrograms (mcg) or international units (iu), 1mcg = 40iu. Vitamin D is obtained in fatty foods and by the action of sunlight on the skin. Vitamin D is unique among all the vitamins in that it becomes a hormone when assimilated into the body.
Function |
How it helps |
|---|---|
| Bone Health |
Vitamin D enhances calcium and phosphorus utilisation in the body and so has a significant impact on bone health. |
| Cardiovascular health | Low levels of Vitamin D are associated with an increased risk of a cardiovasular event, as is elevated blood pressure. |
| Immunomodulation | Enables the immune system to cope more efficiently with inflammatory conditions. |
What is it used for? |
|
|---|---|
| Treatment of Depression | |
| Seasonal Affective Disorder | |
| Cancer prevention and recovery | Vitamin D has been found to induce death of cancer cells. It also has been found to be protective against the development of cancer. |
Best food sources |
||
|---|---|---|
| Butter | Egg yolk | Cod liver oil |
| Margarine | Cheese | Kippers |
| Herring | Liver | Salmon |
| Sardines | Tuna | Mackerel |
Deficiency Symptoms |
||
|---|---|---|
| Osteomalacia (bone thinning) | Osteoporosis | peridontal disease |
| Rickets in children | high blood pressure | tuberculosis |
| Depression | Seasonal Affective Disorder | Multiple sclerosis |
What are the 14 signs of vitamin D deficiency?
Here are 14 signs of vitamin D deficiency:
- Fatigue
- Muscle weakness
- Bone pain
- Frequent infections
- Mood changes
- Hair loss
- Slow wound healing
- High blood pressure
- Heart disease
- Diabetes
- Cancer
- Autoimmune diseases
- Skin conditions, such as eczema and psoriasis
- Depression and anxiety
If you are concerned that you may be vitamin D deficient, talk to your doctor. They can test your vitamin D levels and recommend the best treatment for you.
Supplementation dosage range
An upper limit of 1000iu per day is recommended unless under medical supervision. With this in mind, if you are taking food supplements including, say, Cod Liver Oil, it is advisable to add up the total units you are taking; ensure that you are under this limit and bear in mind that 400iu per day is a good level for most adults. A regular intake above 1000iu per day may cause potentially hazardous elevation in blood calcium and increased risk of excessive calcium deposition in soft tissue e.g. arterial tissue and/or the formation of kidney stones. Early signs of overdose include itchy eyes and skin, unquenchable thirst
If you have hyperparathyroidism or sarcoidosis you must consult with your doctor before supplementing with Vitamin D.
If you are taking a Calcium-channel blocking drug (e.g. Vermapril) or taking HRT medication, you should consult with your doctor before taking Vitamin D.
Vitamin D supplements should not be taken with the following drugs: digitailis, thiazide diuretics or calcitonin.
At the time of writng, there were no other well-known negative drug interactions with vitamin D.
How can I get vitamin D naturally?
The best way to get vitamin D is from sunlight. When your skin is exposed to sunlight, it produces vitamin D. You can also get vitamin D from certain foods, such as fatty fish (salmon, tuna, mackerel), eggs, and fortified milk and cereals.
What is the vitamin D daily dose?
The recommended daily intake of vitamin D for adults is 600 IU (international units). However, some people may need more vitamin D, such as older adults, people with dark skin, and people who do not get much sun exposure.
Should I take vitamin D or D3?
Vitamin D2 and D3 are both forms of vitamin D. Vitamin D2 is produced in plants, while vitamin D3 is produced in the skin when exposed to sunlight. Vitamin D3 is the more active form of vitamin D and is better absorbed by the body.
Vitamin D normal range in female?
The normal range of vitamin D in the blood for females is 20-50 ng/mL (nanograms per milliliter). A level below 20 ng/mL is considered to be vitamin D deficiency.
Vitamin D function in the body?
Vitamin D plays many important roles in the body, including:
- Helping the body absorb calcium and phosphorus, which are essential for bone health.
- Boosting the immune system.
- Reducing inflammation.
- Protecting against cancer.
- Improving brain function.
