Written by Paris Kazemian
Vitamins are organic dietary ingredients that can only be found in plants and animals and are required for normal human function. There are two types of vitamins; water-soluble and fat-soluble. Vitamin D is a fat-soluble vitamin, it means it is present in foods containing fats. Vitamin D is classified as a hormone rather than a vitamin because it is needed to absorb calcium from the gut into the bloodstream. Our body can produce it in our skin when it is exposed to adequate sunlight so it is also known as the sunshine vitamin.
What does vitamin D do?
Vitamin D is required for maintaining bone integrity, bone metabolism, dental Health and muscles. Our bodies cannot absorb calcium properly without Vitamin D, which is necessary for good bone health. Calcium levels in the blood are controlled by vitamin D. It is required for healthy bones, muscles, and overall well-being. Moreover, there is some evidence that vitamin D plays a role in our immune responses, which researchers are trying to figure out.
Also, Vitamin D levels are critical for a baby’s bone development throughout pregnancy.
Some diseases are linked to Vitamin D deficiency
Covid-19 (An infectious disease caused by coronavirus)
Diabetes (A chronic condition that affects the way the body processes blood sugar)
Insulin Resistance (Vitamin D reduces insulin resistance)
Psoriasis (Skin disease that causes red, itchy scaly patches)
Bone problems:
Rickets (Softening and weakening of bones in children)
Osteoporosis: (Low bone mineral density)
Osteomalacia: (Soft bones in adults)
Autism (Autism is a condition that affects how a person thinks, feels, interacts with others, and experiences their environment)
Depression (Persistently depressed mood or loss of interest in activities, causing significant impairment in daily life)
Dementia (Loss of cognitive functioning — thinking, remembering, and reasoning)
Schizophrenia (A serious mental disorder in which people interpret reality abnormally)
How can I get Vitamin D?
1- Sun Light
UV light from the sun is the best natural source of vitamin D but UV light from the sun is the most common cause of skin cancer as well. Only a certain amount of vitamin D may be absorbed at a given time by the body. Spending more time in the sun won’t help you get more vitamin D, but it will raise your chance of skin cancer!
Vitamin D levels change naturally with the seasons. The amount of UV exposure a person requires is determined by the time of year, UV levels, skin type, and vitamin D levels.
up to 50% of the world’s population may not get enough sun. Low vitamin D levels are more common in some people, such as those with naturally dark skin or those who get very little sun exposure.
2- Food
Although some foods, such as fish, eggs, and UV-irradiated mushrooms, contain some amounts of vitamin D, getting adequate vitamin D from diet alone is challenging. The majority of people only acquire about 5% to 10% of their vitamin D from food. Vitamin D is added to margarine and some types of milk.
Some Healthy Foods That Are High in Vitamin D:
- Salmon
- Herring and sardines
- Cod liver oil
- Canned tuna
- Egg yolks
- Mushrooms
- Fortified foods
3- Supplements
There are different doses available in the market. Even 50,000 IU pills are now available over the counter. There are some patients who may require a prescription for high levels of vitamin D, but for the vast majority of people, that amount will boost their vitamin D level too high.
When shopping for supplements, always look for ones that offer the daily recommended allowance (RDA) you need for your age range.
For most healthy people, it’s 600 IU per day, but it’s around 800 IU for persons over 70 who need a little more. This is because as people age, their ability to produce vitamin D and absorb calcium decreases (especially in women after menopause).
How does the body process Vitamin D?
Vitamin D is stored in the fat cells of the body when it is absorbed via the skin or obtained from diet or supplements. It remains inactive until it is required. The liver and kidneys convert stored vitamin D into the active form that the body needs through a process known as hydroxylation (called calcitriol.)
What level of Vitamin D is considered optimal?
When discussing vitamin D levels, health professionals will refer to a type of vitamin D known as calcidiol – which is also called 25-hydroxyvitamin D and shortened to 25(OH)D.
In Australia, blood serum levels of 25(OH)D that are equal or higher than 50 nmol/L are considered adequate. However, during summer higher levels are common in the range of 60-70 nmol/L.
Australian Vitamin D levels during Summer & Winter
Who is most likely to have Vitamin D deficiency?
Vitamin D deficiency is predicted to affect 23% of the population in Australia. Due to some physical, medical, or environmental reasons, certain people are more likely to have low vitamin D levels. They are as follows:
- People who have had skin cancer before or are at a high risk of getting it
- naturally dark-skinned individuals
- people who wear sun-protective clothing and sun-screen
- aged people
- people who spend a lot of time indoors because of their jobs or health conditions, such as those who are housebound or live in institutions like nursing homes
- people suffering from medical problems like obesity or malabsorption
- Children born to a mother who was vitamin D deficient during her pregnancy
I think I have Vitamin D deficiency – what is the next step?
If you think from what has been mentioned above, you might be vitamin D deficient, talk to your GP about what you should do next.
GP may recommend a blood test to determine your levels and/or vitamin D supplementation. When your GP knows the exact level of Vitamin D in your bloodstream, they can make a more accurate recommendation of how much Vitamin D to take. If you have no reason to believe that you might be vitamin D-deficient, supplements will not improve your health outcomes.
be careful, taking exceptionally high doses of vitamin D supplements can cause hypercalcemia, or high levels of calcium in the blood. This can lead to serious kidney and bone damage over time.
How much vitamin D does my child need?
In the absence of sun exposure, recommended intakes of vitamin D is:
- 0–12 months old: 400 units daily
- 1–18 years old: 400–600 units daily
How do I make sure my kids get enough Vitamin D?
You’re probably wrong if you think your kid gets enough vitamin D from drinking milk. According to recent studies, most youngsters are deficient in this vital vitamin. Taking a daily Vitamin D supplement is the most effective way for a child. To get Vitamin D from food, your child would need to eat fish or drink 8 to 10 glasses of Vitamin D-fortified milk every day. Most children do not do this, so the most effective way for children to get enough Vitamin D is to take a supplement, at least in wintertime.
Hi, thanks for sharing info
most of us have same problem
The most important vitamin !