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Vitamin D is one of the fat-soluble vitamins produced by our body. These are the secosteroid hormones consisting of calciferol (vitamin D3), and ergocalciferol (Vitamin D2).
Vitamin D3 is considered to be the powerful one of the two types. It raises Vitamin D levels in the blood approximately twice as much as D2.
Requirement Daily Amount
0-12 months- 10 micrograms
1-70 years – 15 micrograms
70 years – 20 micrograms
Institute of Medicine, Food and Nutrition Board. Dietary Reference Intakes for Calcium and Vitamin D. Washington, DC: National Academy Press, 2010.
However, some studies show that a daily intake of 25-100 micrograms is needed in people living in different parts of the world to maintain optimal levels of Vitamin D.
Sources of Vitamin D
- Sun exposure- Sun exposure is an easy and most reliable way for most people to get vitamin D. Vitamin D requirements can be met only by sun exposure in summers.
- They spend less time in the sun as their old bodies are not strong enough to handle the heat and children nowadays have schools and their playtime is also mainly indoors.
- People of old age have fewer receptors in their skin that are helpful in converting sunlight into Vitamin D.
- They might have issues absorbing Vitamin D in their body even if they get it through supplements.
- Children with dark skin colour, excess body fat, and those living at high altitudes are at higher risk.
- Natural Foods that contain vitamin D.
Food | Serving | Vitamin D in micrograms |
---|---|---|
Fatty fish like salmon | 100 g | 16.7 |
Egg | 100 g | 2.2 |
Tofu | 100 g | 2.5 |
Pork Chops | 100 g | 1 |
Fortified milk | 100 g | 1.3 |
Fortified yoghurt | 100 g | 1.3 |
Mushrooms exposed to UV light | 50 g | 31.9 |
Fortified cereals | 100 g | 8.3 |
Fortified orange juice | 100 g | 2.5 |
Spinach | 100 g | 0.7 |
-
Health Benefits
Supplements- Supplements are needful for the elderly, people living far from the equator, and in the winter season. They are manufactured worldwide and can be chosen according to personal preferences.
- Treats psoriasis
- Possible prevention of diabetes
Deficiency of Vitamin D causes:
- Rickets
- Increased risk of heart diseases
- Impaired bone mineralization and bone pain.
- Muscle weakness
- Osteomalacia
- Possible risk of autoimmune diseases
Hypervitaminosis D
Excess of Vitamin D intake can cause a potentially consequential condition called Hypervitaminosis D, usually the result of taking supplements rich in Vitamin D and Calcium. Since it increases calcium levels in the body, its excess can cause serious health issues. Causes:- Consuming supplements (more than optimal quantity).
- Supplement intake without doctor’s advice.
- Some medicines tend to increase vitamin levels in body like digoxin (used to treat heart problems) or (thiazide diuretics) high blood pressure. Other medicines like antacids, antituberculosis medications, and isoniazide etc.
- Anorexia
- Weight loss
- Polyurea
- Heart arrhythmias
- Vascular and tissue calcification (due to raised calcium levels in the blood).
- It can worsen Lymphoma and kidney disease (again due to excessive calcium).
Should people taking anti-epileptic drugs consume Vitamin D supplements?
Anti-epileptic drugs tend to hamper with calcium content in the body making bones and joints brittle and painful. However, Vitamin D is the key vitamin for calcium regulation in the body. Patients under anti-epileptic medications get their Vitamin D and calcium levels tested twice annually. Targeted supplementation is then given accordingly in order to prevent osteopathy and Hypervitaminosis D.Does cooking destroy Vitamin D?
Cooking may cause detrimental loss of vitamin D, but it depends on the actual foodstuffs and the heating process. Beings fat-soluble, vitamin D content is lost when we cook them in butter or oils. Baking and boiling do not cause much damage to Vitamin D. Jakobsen J, Knuthsen P. Stability of vitamin D in foodstuffs during cooking. Food Chem. 2014;148:170-175. doi:10.1016/j.foodchem.2013.10.043![Vitamin D 2 Vitamin D Rich Foods List](https://www.cpravikumar.com/wp-content/uploads/2021/03/Vitamin-D-Rich-Foods-List-1-1024x537.webp)
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Dr C P Ravikumar
CONSULTANT – PEDIATRIC NEUROLOGY
Aster CMI Hospital, Bangalore