Benefits and harmful effect of vitamin D, and how to boost vitamin D intake - Ranchi

       “ Benefits and harmful effect of vitamin D, and how to boost vitamin D intake”

Vitamin D, commonly known as "calciferol," is a fat-soluble vitamin that is found naturally in a few foods, supplemented in others, and sold as a dietary supplement. It is also produced endogenously when ultraviolet (UV) rays from sunlight strike the skin and trigger vitamin D synthesis.

 “Roles of Vitamin D in our  body”

• Promoting healthy bones and teeth
• Supporting immune, brain, and nervous system health
• Regulating insulin levels and supporting diabetes management
• Supporting lung function and cardiovascular health
• Influencing the expression of genes involved in cancer development

Vitamin D makes Healthy bones:-

•  Vitamin D is important in the regulation of calcium and the maintenance of phosphorus levels in the blood, according to Trusted Source. These elements are essential for sustaining bone health.
• Vitamin D is required for the intestines to activate and absorb calcium, as well as to reclaim calcium that would otherwise be excreted by the kidneys.
• Vitamin D deficiency in youngsters can develop rickets, which causes the bones to weaken, resulting in a severely bowlegged appearance.
• In adults, vitamin D insufficiency causes osteomalacia, or bone softening Trusted Source. Osteomalacia is characterised by low bone density and muscle weakness.

*Vitamin D Reduce harmful diseases  Factor:-

1)      Reduced risk of flu :-

• Vitamin D had a protective effect against the influenza virus.
• However, the authors also looked at other studies where vitamin D did not have this effect on flu and flu risk.

2 ) Healthy infants:-

Review in 2019 According to Trusted Source, pregnant women who are vitamin D deficient are more likely to develop preeclampsia and give birth prematurely. Vitamin D deficiency has also been linked to gestational diabetes and bacterial vaginosis in pregnant women, according to doctors.

*Harmful Effect of  Vitamin D:-

• Skin type:-  Darker skin,  and sunscreen, reduce the body’s ability to absorb the ultraviolet radiation B (UVB) rays from the sun. Absorbing sunlight is essential for the skin to produce vitamin D.
• Sunscreen:-  A sunscreen with a sun protection factor (SPF) of 30 can reduce the body’s ability to synthesize the vitamin by 95% or more Trusted Source. Covering the skin with clothing can inhibit vitamin D production also.
• Geographical  location: -   People who live in northern latitudes or areas of high pollution, work     “night shifts”, or are homebound should aim to consume vitamin D from food sources whenever possible.
• Breast feeding: - Infants who exclusively breastfeed need a vitamin D supplement, especially if they have dark skin or have minimal sun exposure.

“Symptoms of vitamin D deficiency may include”:-

• regular sickness or infection
• fatigue
• bone and back pain
• low mood
• impaired wound healing
• hair loss
• muscle pain

If  Vitamin D deficiency continues for long periods, it may result in complications Trusted Source, such as:-

• cardiovascular conditions
• autoimmune problems
• neurological diseases
• infections
• pregnancy complications
• certain cancers, especially breast, prostate, and colon.

*Sources of vitamin D:-

Getting sufficient sunlight is the best way to help the body produce enough vitamin D. Plentiful food sources of vitamin D include:-

• fatty  fish, such as salmon, mackerel, and tuna
• egg yolks
• cheese
• beef liver
• mushrooms
• fortified milk
• fortified cereals and juices

*Vitamin D Dosage :-

People can measure vitamin D intake in micrograms (mcg) or international units (IU). One microgram of vitamin D is equal to 40 IU.

• Infants 0–12 months: 400 IU (10 mcg).
• Children 1–18 years:  600 IU (15 mcg).
• Adults up to 70 years:  600 IU (15 mcg).
• Adults over 70 years:  800 IU (20 mcg).
• Pregnant or lactating women: 600 IU (15 mcg).

Sensible sun exposure on bare skin for 5–10 minutes, 2–3 times per week, allows most people to produce sufficient vitamin D. However, vitamin D breaks down quite quickly, meaning that stores can run low, especially in winter.

*Risks Vitamin D:-

The upper limit that healthcare professionals recommend for vitamin D is 4,000 IU per day Trusted Source for an adult. However, the National Institutes of Health (NIH) say that vitamin D toxicity is unlikely at intakes under 10,000 IU per day.

Excessive consumption of vitamin D can lead to over calcification of bones and the hardening of blood vessels, kidney, lung, and heart tissues.

The most common symptoms of excessive vitamin D include ‘headache and nausea’. And more are as fallow:-

• loss of appetite
• Dry mouth
• A metallic taste
• Vomiting
• Constipation
• Diarrhea

“Excess vitamin D usually occurs from taking too many supplements. It is best to get vitamin D from natural sources.’

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