Vitamin D (Calciferol) is a fat-soluble vitamin that naturally exists in limited foods and is usable as a dietary supplement. It is also produced by the body while absorbing the UV rays from sunlight. Vitamin D promotes calcium absorption in the gut and maintains adequate serum calcium and phosphate concentrations. This concentration enables normal bone mineralization and prevents hypocalcemic tetany. It is also needed for bone growth and bone remodeling by osteoblasts. Vitamin D, Role & function, and sources are given below:-
The Basic Role and function of Vitamin D
First, Vitamin D plays a significant role in the regulation of calcium. It also maintenance of phosphorus levels in the blood. Hence, this factor keeps bone healthy. Second, It regulates the gene and proteins that help immune cells grow, mature, and function. Hence, this component grows the immunity system. Third, It works in the growth of muscles by enhancement of protein formation. Fourth, It may keep your skin healthy even work in the formation of the hair follicle. Hence, It maintains healthy skin and hair.
Health effects caused by Deficiency of vitamin D
- Heart disease and high blood pressure.
- Infections and immune system disorders.
- Falls in older people. Some types of cancer, such as colon, prostate, and breast cancers.
- Multiple sclerosis
- Soften the bones
There are two types D2 and D3. D2 Vitamin found in plants source while D3 occurs in animals.
- Cod liver oil
- Tuna fish
- Orange juice fortified with D
- Dairy and plant milk fortified with D
- Beef liver
- Egg yolk
- Fortified cereals
The Recommended Dietary Allowance
RDA adults 19 years and older is 600 IU daily for men and women, and for adults >70 years it is 800 IU daily.
We should not take daily supplements containing more than 4,000 IU because it can increase toxicity. Hence, take it adequately.
Symptoms of toxicity:-
- Weight loss
- Irregular heartbeat
- Hardening of blood vessels and tissues due to increased blood levels of calcium. Hense, potentially leading to damage of the heart and kidneys