Vitamin D, the sunshine vitamin is one of the vital fat-soluble vitamins and the only nutrient the body produces when exposed to sunlight. It is produced when UV rays from the sunlight strike the skin which activates vitamin D synthesis. It is available in two active forms such as Vitamin D3 also known as Cholecalciferol, which is naturally produced in the body and Vitamin D2, known as Ergocalciferol which should be supplemented from the diet. Also Read: Vitamin D – Functions, Food Sources, Deficiencies and Toxicity
This fat-soluble vitamin plays a crucial role in several bodily processes and functions. It has a significant role in promoting calcium absorption in the gut and maintains adequate calcium levels in the body which enhances bone growth, development and remodelling. It lowers the risk of bone fracture, fortifies the bones and maintains balance and skeletal structure.
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Vitamin D is also involved in cell growth, repair and metabolism, neuromuscular and immune function, supports wound healing, dental health and normal functioning of kidneys. It also helps to maintain normal body weight, as adequate levels of vitamin D triggers the functioning of the appetite hormone leptin which keeps you satiated and aids in weight loss.
Vitamin D deficiency may lead to low bone mineral density, leading to rickets, osteoporosis, and osteomalacia and increases the risk of fracture. Besides this, it may also lead to increased risk of infections, poor wound healing and generalised fatigue and weakness.
Though sunlight is the best source of vitamin D, it is also abundant in natural food sources like fortified dairy products, mushroom, fatty fish and eggs. The recommended dietary allowance of vitamin D for normal adults is 600 IU.
Frequently Asked Questions
What Is Vitamin D Most Used For?
Vitamin D is primarily used to support bone health by helping the body absorb calcium and maintain bone density.
What Happens If You Take Vitamin D Every Day?
Taking vitamin D daily helps maintain optimal levels, supporting bone health and immune function, but excessive intake can lead to toxicity.
What Are Signs Of Low Vitamin D?
Signs of low vitamin D include fatigue, bone pain, muscle weakness, and an increased risk of fractures.
Is Vitamin D Good For Skin?
Yes, vitamin D is beneficial for skin health, promoting cell growth and repair, and may help with conditions like eczema.
Does Vitamin D Help Hair Growth?
Vitamin D can support hair health and growth, particularly if deficiency is a factor in hair loss.
When To Take Vitamin D, Morning Or Night?
Vitamin D can be taken at any time of day; however, taking it with a meal that contains fat may enhance absorption.
How Much Vitamin D Per Day?
The recommended daily allowance is 600-800 IU for most adults, but this can vary based on age, health status, and sun exposure.
Does Vitamin D Affect Face?
Vitamin D supports overall skin health, including facial skin, potentially improving appearance and reducing conditions like acne.
Does Vitamin D Help With Sleep?
Vitamin D may influence sleep patterns, with some studies suggesting it could help improve sleep quality in those with deficiencies.
What Food Is Highest In Vitamin D?
Fatty fish, such as salmon and mackerel, are among the foods highest in vitamin D.
How To Take Vitamin D Correctly?
Vitamin D should be taken with a meal that contains fat for better absorption. Follow dosage instructions on the supplement label.
Is Vitamin D Taken From The Sun?
Yes, vitamin D is produced by the skin in response to sunlight exposure, specifically UVB rays.
(This article is reviewed by Kalyani Krishna, Chief Content Editor)
Author Profile:
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.
References:
Vitamin D: The “sunshine” vitamin
Rathish Nair and Arun Maseeh
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3356951/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10163584/
Checkout the infographic to know about foods abundant in vitamin D.
