Vitamin D is a fat soluble vitamin which boosts calcium absorption and helps to maintain sufficient serum calcium and phosphate concentrations and thus prevents occurrence of hypocalcemic tetany. It is obtained from sunlight, certain foods and supplements. An adequate amount of Vitamin D in the body is required for maintenance of a healthy immune system.
Vitamin D supplement benefits
As vitamin D improves natural immunity, it is essential to take vitamin D supplements to prevent diseases and infections. A vitamin D rich diet reduces the risk of respiratory illness. It also lowers the chances of inflammation and other chronic diseases. Vitamin D is found to fight against prostate, colon and breast cancer effectively. Vitamin D is also beneficial to prevent diabetes type I and II, hypertension, autoimmune disease and schizophrenia. Vitamin D is known to cure Crohn's disease, cystic fibrosis, osteoporosis and rickets.
Vitamin D Supplement
Dosage of vitamin D
It is important to know how much vitamin D is required depending upon age. Vitamin D is present in dietary supplements in two forms, cholecalciferol (D3) and ergocalciferol (D2). Multivitamins also contain vitamins required for a healthy body. 5-10 micrograms or 200-400 IU per day is the recommended dosage. Adults and people with hepatic failure or a history of malabsorption should consume the supplement dose of 2000 IU. It increases further to 6000 IU for pregnant women. These are internationally recommended dosages. Consult your doctor before taking D supplements.
Deficiency of vitamin D
A deficiency of the vitamin can lead to serious health issues like osteomalacia which causes bone softening. It may also cause abnormal bone formation. Such conditions must be treated with the help of calcium and vitamin D supplements. Those who do not get sun exposure also suffer from these conditions.
The deficiencies are common amongst people with kidney and lung disease, alcohol problems or, if they are strictly vegetarians. Also, people who suffer from intestinal malabsorption are diagnosed with vitamin D deficiency.
Natural sources of Vitamin D
Sunlight is the best source of Vitamin D. It is vital that you get 15-30 minutes of sunlight every day. Body produces vitamin D readily once it's exposed to the sun. Those who suffer from vitamin D deficiency should not wear sunscreen while going out.
Dairy products, milk, eggs, cereals and seafood are good sources of Vitamin D. Cod liver oil, salmon, liver and catfish provide sufficient amounts of Vitamin D. Tofu, mushrooms, soy milk, yoghurt and Swiss cheese are some vegetarian sources of this vitamin.