Vitamin D Benefits
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
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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.