Role of Vitamin D in Human body

 

Introduction:

Vitamin D is a fat soluble vitamin and is stored in the fat tissues and liver. The natural form of vitamin-D, cholecalciferol or vitamin D-3, is closely related to cholesterol. Vitamin D is produced after the hydroxylation of the cholesterol precursor that is cholecalciferol. It is also produced in the human body when it is exposed to sunlight. Vitamin D helps the body to absorb calcium that makes the bones strong. Vitamin D deficiency can cause the brittleness of the bone, bone pain, muscle pain and weakness. It also hampered the parathyroid hormone production that cause the bone resorption and renders them brittle and weak. This article discusses all about vitamin D, its sources, functions, dosage and issues.

Sources of vitamin D:

The best source of anything is that when you get it from food. The food sources of vitamin D may include:

• Cod liver oil
• Swordfish
• Salmon
• Tuna
• Vitamin D fortified milk
• Fortified yogurt with 20% of daily value of vitamin D
• Fortified margarine
• Sardines, canned in oil
• Liver (organ meat)
• Beef
• Egg yolk
• Cereal fortified with 10 % of daily value of vitamin D
• Swiss cheese
• Butter

Other sources:

Other sources of vitamin D may include:

Skin exposure to sunlight:

When your skin is exposed to sunlight, vitamin D is produced in your body. The amount of the vitamin D produced depend on the amount of sunshine falling on your skin that further depends on various factors such as in winter there is little sunshine, the day time when sunrays are strong and if you live in urban areas there are more UV rays. Actually, these are the ultraviolet rays promoting the vitamin D production in your body.

Supplements:

The sources of vitamin D other than natural sources are supplements. Doesn’t matter, the sunlight produce the vitamin D but on the other hand it also increase the risk of skin cancer. So, it’s better to add vitamin in your diet through supplement.

RDA Dosage:

The dose of vitamin D may vary depending upon the conditions and age phases:

• lactating and pregnant women, the RDA of vitamin D is 600 IU per day.
• For infants up to 1 year of age the RDA of vitamin D is 400 IU per day.
• For people above the age of a year to 70 year, the RDA goes for 600 IU per day.

Role of vitamin D:

Vitamin D plays some important roles in human body:

• It helps in the proper utilization of phosphorus and calcium to make the bones strong.
• It is essential for growing children as well as for pregnant and lactating mothers.
• It may also help to prevent and treat diabetes, heart disease, high blood pressure, and multiple sclerosis.

Vitamin D deficiency (causes):

Vitamin D deficiency may also be due to some medical conditions. Such as:

• Kidney and liver diseases may reduce the enzyme activity and amount needed to convert the vitamin D into its active form.
• The diseases in which there is the intestinal inflammation such as celiac disease, crohn’s disease and other as of cystic fibrosis may result in lower absorption of the vitamin D.
• Obesity also causes the reduction in vitamin D levels as due to more fat it is held by the fat in the body and is not released in the bloodstream.

Other factors:

• With the age skin’s ability to make vitamin D decreases.
• People who don’t go outside are also at risk of vitamin D deficiency due to low sun exposure.
• There is more production in the fair skin as compared to dark skin.

Vitamin D deficiency issues:

• The deficiency of vitamin D usually results in the bone and muscle weakening.
• Vitamin D deficiency in adults results in osteomalcia and rickets in children. If it is neglected, both conditions lead to soft and brittle bones, bone pain, muscle pain and weakness.
• Osteoporosis is mostly common in women that is also caused by the vitamin D deficiency leading to reduced bone density.

Over-dosage issues:

The over dose of vitamin D may cause:

• Nausea
• Vomiting
• Itching
• Increased thirst and urination
• Reduced appetite
• Constipation
• Weakness
• Weight loss
• Confusion
• Heart beat problems
• Kidney damage
• Pancreatic cancer

Conclusion:

So, in a nutshell vitamin D is a very important vitamin of your bone health to keep stand and walk. You must supplement it if needed.