-: VITAMIN – D :-
Vitamin D – Strengthen Bones, Boost Immunity, Brighten Life…!
Vitamin D (also known as Cholecalciferol or Ergocalciferol) is a fat-soluble vitamin essential for bone health, immunity, and overall well-being. Unlike other vitamins, our body can produce it naturally when exposed to sunlight. That’s why it is also called Sunshine vitamin. It exists in two main forms:-
Vitamin D2 (Ergocalciferol) – Derived from plant-based sources and
Vitamin D3 (Cholecalciferol) – Found in animal sources and synthesized in the skin through sunlight exposure.
Daily Requirements
Men
- Adults (19-70 years) – 600 IU (15 mcg) per day.
- Seniors (71+ years) – 800 IU (20 mcg) per day.
Women
- Pregnant & Breastfeeding Women – 600 IU (15 mcg) per day.
Children
- Infants (0-12 months) – 400 IU (10 mcg) per day.
- Children & Teens (1-18 years) – 600 IU (15 mcg) per day.
Function on different Organ
- Bones and Teeth
Details
Enhances calcium and phosphorus absorption, preventing Osteoporosis(Likely to Elderly people), Osteomalacia (Likely to Adults) and rickets(Mostly to children).
It also strengthens teeth and reduces the risk of fractures.
- Muscles and Joints
Details
Supports muscle function and prevents weakness.Reduces the risk of falls, especially in older adults.
- Immune System
Details
Boosts infection-fighting cells, helping to prevent colds, flu, and reduces risk of autoimmune diseases like Multiple sclerosis(MS).
Multiple sclerosis (MS) is an autoimmune condition that affects the central nervous system, causing damage to the myelin sheath that surrounds and protects nerve cells in the brain and spinal cord.
- Brain and Mood
Details
Supports cognitive function and may help alleviate depression. It is also associated with a lower risk of neurodegenerative diseases such as Alzheimer’s.
- Heart and Blood Vessels
Details
Aids in regulating blood pressure and cholesterol levels while reducing the risk of heart disease. Additionally, it plays a role in controlling the renin-angiotensin-aldosterone system, vascular cell growth, and inflammatory and fibrotic pathways.
- Pancreas and Blood Sugar
Details
Supports insulin production, helps your body to regulate blood sugar levels thus reduces the risk of diabetes.
- Skin
Details
Vitamin D plays a crucial role in managing psoriasis (causes red, scaly patches on the skin) due to its anti-inflammatory and immune-regulating properties.
Symptoms incase of Deficiency
- Weakening of bones, resulting disease such as rickets in children and osteoporosis in adults.
- Frequent infections due to weakened immunity.
- Muscle pain and weakness.
- Fatigue and low energy.
- Problems with development of the teeth.
- Mood disorders like depression.
- Hair loss in severe cases.
- Vascular dysfunction.
- Arterial stiffening.
- Left ventricular hypertrophy.
- Hyperlipidemia.
Diagnosis
- 25-Hydroxy Vitamin D Test (25(OH)D Test).
Details
This test helps to diagnose :-
Vitamin D deficiency can lead to weak bones, fatigue, and immune issues in all sorts of ages of people, while excessive supplementation can cause vitamin D toxicity. It can also contribute to bone disorders like osteoporosis and rickets.
Food Sources
Veg Sources
- (D2) – Ergocalciferol
- Mushrooms (especially sun-exposed varieties).
- Fortified Foods – Orange juice, cereals, yogurt.
- Plant-based milk – such as soy, almond, or oat milk.
Non-Veg Sources
- (D3) – Cholecalciferol
- Fatty fish (salmon, mackerel, sardines, canned tuna)
- Cod liver oil
- Cheese
- Fortified Foods – Milk
- Egg yolks
- Beef liver
Please note that Sunlight exposure (15–30 minutes daily) helps the body naturally produce vitamin D.
What if Overconsumption
Remember the upper limit for adults is 4000 IU per day to avoid toxicity. Toxicity usually occurs above 10,000 IU daily for an extended period. Excessive vitamin D intake from supplements (not from food or sunlight) can lead to hypervitaminosis D, causing elevated calcium levels in the blood (hypercalcemia), which may result in:-
- Nausea, vomiting, and loss of appetite.
- Weakness, fatigue, and confusion.
- Excessive thirst and frequent urination.
- Kidney damage and kidney stones due to high calcium buildup.
- Calcification of blood vessels and heart issues.
- Bone pain and increased fracture risk (ironically, due to calcium imbalance).
Vitamin D is more than just a bone-strengthening nutrient—it’s a key player in immunity, mood, and overall health. The best way to get enough is through sunlight, diet, and, if needed, supplements. However, balance is essential—too little weakens bones, and too much can harm your body. So, step into the sun, eat well, and let your body thrive with the power of vitamin D!
