Vitamin D Health Benefits - Vitamin D Sources, Functions & Deficiency

Vitamin D is a very important fat-soluble vitamin that is required by the body in maintenance of essential organ systems. It is found in mainly two forms - D2 (or ergocalciferol) and vitamin D3 (or cholecalciferol). It is the latter form of vitamin D that can be made by the body when it comes in contact with sunlight. This is the reason why people who spend a significant amount of their time in sun do not require consuming food supplements of the vitamin. However, those who either do not venture much outdoors or are always lathered with sunscreens need to consume a diet rich in vitamin D. The vitamin is most active in the intestine, kidneys and bones. In the following lines, we have provided some more information on the benefits, sources, functions and deficiency of Vitamin D. Go through it and explore the vitamin completely.

Health Benefits

It is believed to be associated with decreasing the risk of high blood pressure.
When stored in body in adequate amounts, it helps keep bones strong and may help prevent osteoporosis in older adults.
It is beneficial for people with difficulty in walking and exercising, post-menopausal women and individuals on chronic steroid therapy.
Studies have revealed that it might provide protection against some forms of cancer, especially colon and colorectal cancers.
It helps keep teeth and gums healthy, especially in older adults.
It might be beneficial for those suffering from Diabetes mellitus, multiple sclerosis and rheumatoid arthritis.
It strengthens bones, helps fight infections and might prevent autoimmune disorders.
It slows down parathyroid hormone secretion from the parathyroid gland.

Recommended Daily Intake

Age Group	Male (mcg/day) (IU/day)	Female (mcg/day) (IU/day)
0-6 months	5 mcg (200 IU)	5 mcg (200 IU)
7-12 months	5 mcg (200 IU)	5 mcg (200 IU)
1-3 years	5 mcg (200 IU)	5 mcg (200 IU)
4-8 years	5 mcg (200 IU)	5 mcg (200 IU)
9-13 years	5 mcg (200 IU)	5 mcg (200 IU)
14-18 years	5 mcg (200 IU)	5 mcg (200 IU)
19-50 years	5 mcg (200 IU)	5 mcg (200 IU)
51-70 years	10 mcg (200 IU)	10 mcg (200 IU)
71 years and above	15 mcg (200 IU)	15 mcg (200 IU)

Sources

Beef
Bread
Breakfast cereal
Cheese
Cod
Cod liver oil
Eggs
Halibut
Liver
Mackerel
Margarine
Milk
Salmon
Sardines
Shrimp
Snapper
Sunlight
Tuna fish

Functions

Essential for the efficient utilization of calcium by the body
Inhibits the proliferation and stimulates the differentiation, of cells
Promotes phagocytosis, anti-tumor activity & immunomodulatory functions
Plays a role in insulin secretion, under conditions of increased insulin demand
Vital to bone development and strength
Regulates the calcium and phosphorus levels in the blood
Promotes soft tissue calcification

Deficiency

The following symptoms will be seen in case of deficiency of Vitamin D

Muscle pain
Weak bones/fractures
Low energy
Fatigue
Lowered immunity
Symptoms of depression
Mood swings
Sleep irregularities

In case, the deficiency is extreme, it might lead to the following ailments:

Rickets, in children
Osteomalacia
Osteoporosis
Heart disease
Colon cancer
Breast cancer
Prostate cancer
Diabetes
Parathyroid problems

How to Cite

Vitamin D Benefits

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