Description and class
Vitamin D is a fat-soluble vitamin that the body can also synthesize when exposed to sunlight.
Another name for vitamin D is cholecalciferol.
Functions
It is necessary for:
Mineralization of your bone
Development, growth, and repair of teeth and bones
Boosting your immune system
Reducing the risk of autoimmune disease
Absorption of calcium and phosphorus in your intestine
Regulating levels of calcium and phosphorus in your blood
Body requirement
The recommended daily amount for vitamin D is 15 micrograms (mcg) daily. The equivalent in the International Unit (IU) is 600 IU.
Adequate exposure to sunlight is also necessary to attain optimal levels of vitamin D.
Absorption
The presence of dietary fat in your gut enhances its absorption.
The small intestine absorbs vitamin D dietary fat.
Sources
Sunlight is the primary source of vitamin D.
You can also eat sardines, eggs, yoghurt, and liver, which are rich in vitamin D.
Signs of deficiency of Vitamin D
Weak bones, bone, and muscle pain are common signs of vitamin D deficiency, which can lead to:
Rickets in children
Osteomalacia or osteoporosis in adults
Dangers of overconsumption
Excessive intake can lead to hypercalcemia, causing symptoms like nausea, vomiting, and kidney damage.
