Vitamin D, often referred to as the “sunshine vitamin” since the body produces it after being exposed to sunlight, is a fat soluble vitamin that plays an important role in the body’s absoption of calcium.
Benefits of Vitamin D
- Healthy bones and teeth
- May reduce cancer risk
- Helps the absorption of calcium phosphorus and magnesium
- Plays a role in immunity
Vitamin D Deficiency Symptoms
Some studies have shown that up to 1 in 7 adults are deficient in Vitamin D. The number is generally believed to be higher among the elderly. Signs of Vitamin D deficiency include:
- Softening of Bones
- Causes Rickets in Children
- Osteoporosis
Potential Side Effects
Vitamin toxicity is very low, but if excessive amounts of Vitamin D are taken, side effects can occur. Some of the side effects of Vitamin D overdose are:
- Vomiting
- Weight loss
- Kidney Stones
Recommended Doses
In general, people who get plenty of sunlight should not need Vitamin D supplementation. However, sun-deprived people as well as the eldergly should get 600 – 1000 IUs, according to many health specialists.
Government Agencies: The recommended dose is 200 IU per day.
Alternative Recommendations: Common recommendations are for 400 IUs in supplementation daily, although the number should be adjusted according to age and how much sun someone gets.
Vitamin C is an antioxidant found in many citrus fruits, and is one of the most popular vitamins in the world. It is commonly believed to help fight the common cold and boost the immune system, however, Vitamin C actually has a numerous other benefits as well, which are listed below:
- Promotes healthy skin and teeth
- Boosts immune system
- May prevent Colds or further complications from cold and flu
- Performs a crucial role in tissue repair and growth
- Reduces chance of stroke or heart disease
- Helps form collagen, which makes skin, tissue, tendons, blood vessels, and ligaments.
- Plays an essential role in healing, by repairing wounds, cartilage, bones, and teeth.
- As an Antioxidant, reduces damange caused by free radicals
- Fights the aging process
- Lowers blood pressure by improving nitric oxide activity
Vitamin C Deficiency Symptoms:
In our opinion this is not a Vitamin you want to skimp on. Lack of Vitamin C can lead to a whole host of problems, which may include:
- Slower metabolism
- possible weight gain
- Decreased healing rate for wounds
- Dry, splitting hair
- Gum disease
- Bleeding gums
- Rough, dry skin
- Easy bruising
- Nosebleeds
- Weakened tooth enamel
- Joint pains
- Anemia
- Decreased infection-fighting ability
Potential Side Effects:
Vitamin C has a low toxicity, and is water soluble, so overdose is rare, but it does happen. Very high doses above 3000 milligrams or above can cause problems such as:
- Indigestion
- Headache
- Fatigue
- Nausea
- Back Pain
- Itching Skin
- Fever
Recommended Dose:
Government agencies: 50 – 100 milligrams daily is what most goverment agencies recommend. The USRDA is 60 mg. However, it should be noted that many nutritional experts strongly believe that the numbers recommended by governments are way too low.
Alternative recommendations: There is no universal agreement on how much to take, but most experts’ recommendations fall in the range of 500 – 1000 milligrams a day. Many notable Vitamin C researchers such as Linus Pauling have recommend an even higher intake.
