Articles ¬ The Source ¬ Vitamin DContrary to common belief, we do not get vitamin D from the sun. The sun along with our liver and kidneys are responsible for turning vitamin D into its active form which our body can then use. Five to ten minutes of sun exposure on bare arms and legs or hands, arms and face, two to three times weekly, is needed for this purpose. The time of year, color of your skin (the darker the more sun you require) and if you are using sun screen all can influence the amount of sun required to assist in vitamin D activation.
Vitamin D, or Calciferol, is a fat soluble vitamin, which means that it can be stored in the body. Like other fat soluble vitamins, Vitamin D is sensitive to ultraviolet light, but is not affected by cooking or freezing.
The main function of Vitamin D has to do with the proper growth of bones. It is also necessary for the absorption of Calcium, Magnesium, and Phosphorus, which are all needed for the healthy growth of bones. Vitamin D can also be useful in the treatment of psoriasis, infertility, rashes, asthma and lowered immune function.
Symptoms that may arise due to Vitamin D deficiency include rickets, diarrhea, insomnia, severe tooth decay, osteoporosis, or osteomalacia.
Food sources that are high in Vitamin D include halibut and cod liver oils, dairy products, and milk substitutes that have been fortified with Vitamin D. The adult recommended daily allowance, or RDA, for Vitamin D, is 400 international units, or IU, daily. The RDA is the minimum amount that a person should have in their diet to avoid deficiency symptoms.
The optimal daily allowance, or ODA, is the amount intended to help provide the best level of health possible for an individual, especially someone who may have special health care considerations due to illness. The ODA for Vitamin D can range from 400-1000 IU daily. Because Vitamin D can be stored in the body, it is important to not exceed these amounts without close supervision, as side effects are possible. Vitamin D should always be supplemented along with Calcium and Magnesium.
Some drugs that may lower your Vitamin D absorption and therefore increase your need for it include antacids, mineral oil, steroids, as well as some diuretics and cholesterol lowering drugs.
The Vitamin D that is typically found in foods and supplements is not "activated“. Because of this, people who have problems with the function of their liver or kidneys become more prone to weaker bone formation. The active form of Vitamin D can be found in some supplements. This form is called D3 or Cholecalciferol and is recommended for people with liver or kidney function issues and also for people who live in Northern climates during the winter months.
"Did You Know?"That your genetic make up only stipulates to which illnesses you are prone. It's your lifestyle and dietary choices that make the decision of whether of not these will be expressed.
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