Vitamin D

Overview:

Vitamin D is a fat-soluble vitamin crucial for the regulation of calcium and phosphorus in the body, and it plays a significant role in maintaining healthy bones and teeth. It also supports the immune system, brain, and nervous system.

Sources:

Vitamin D can be obtained from exposure to sunlight, as well as from foods such as fatty fish (salmon, mackerel), fortified milk and cereals, and egg yolks. It is available in supplement forms, such as vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol).

Functions:

Bone Health: Vitamin D promotes calcium absorption in the gut and maintains adequate serum calcium and phosphate concentrations to enable normal bone mineralization.

Immune Support: It modulates the immune system and helps reduce the risk of infections.

Cell Growth: Vitamin D is involved in cell growth, neuromuscular function, and inflammation reduction.

Deficiency:

Vitamin D deficiency can lead to rickets in children, a condition characterized by soft and weak bones. In adults, it can cause osteomalacia, leading to bone pain and muscle weakness, and it may increase the risk of osteoporosis.

Toxicity:

Vitamin D toxicity, though rare, can occur from excessive supplementation, leading to hypercalcemia. Symptoms include nausea, vomiting, weakness, and serious complications such as kidney damage. The tolerable upper intake level for adults is 4,000 IU per day.