Vitamin D

What is vitamin D?
There are two basic types of vitamin D. Ergosterol (vitamin D in plants), and cholesterol (vitamin D in humans). When ultraviolet light hits the cells of our skin, one form of cholesterol found in our skin cells can be converted into cholecalciferol, a form of vitamin D3.

What can high-vitamin D supplements do for you?

  • Help prevent a growing list of chronic diseases, including type 2 diabetes, heart disease, hypertension, osteoporosis, breast cancer, colon cancer, and ovarian cancer
  • Help keep your bones and teeth strong and healthy
  • Regulate the growth and activity of your cells
  • Reduce inflammation

What events can indicate a need for more supplements rich in vitamin D?

  • Bone pain and/or soft bones
  • Frequent bone fractures
  • Bone deformities or growth retardation in children
  • Lack of exposure to sunlight for any reason.

What factors might contribute to a deficiency of vitamin D?

  • Insufficient sun exposure
  • Breast feeding, if the mother is vitamin D deficient
  • Obesity
  • Insufficient dietary fat or inability to absorb dietary fat
  • Diseases that affect the parathyroid gland, liver and/or kidney impair the synthesis of the active form of vitamin D.
  • Aging
  • Genetic susceptibility

Vitamin D may play a role in the prevention and/or treatment of the following health conditions:
Atherosclerosis, breast cancer, colon cancer, ovarian cancer, depression, epilepsy, hypertension, inflammatory bowel disease, kidney disease, liver disease, multiple sclerosis, osteoporosis, periodontal disease, preeclampsia, psoriasis, tinnitus, ulcerative colitis.

What foods provide vitamin D?
Excellent sources: salmon.
Very good sources: shrimp and vitamin-D fortified milk.
Good food sources: cod and eggs.

Adequate intake levels for vitamin D (per day). The recommendations are as follows:

  • Infants and children: 5 micrograms (200 IU)
  • Teenagers: 5 micrograms (200 IU)
  • Adults up to 70 years of age: 5 micrograms (200 IU)
  • Elderly above 70 years: 15 micrograms (600 IU)
  • Pregnant and lactating women: 5 micrograms (200 IU)
 
 
 

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