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General information

Vitimin D is split into five categories – D1, D2, D3, D4 and D5 – but D2 and D3 are the most beneficial. Vitamin D promotes calcium absorbency and regulates phosphate in the bloodstream and is most commonly associated with sunlight and as preventative against skeletal diseases.

Food Sources

a. Animal Sources

Despite sunlight being the largest and most recognised source of Vitamin D, there are many foods than contain it naturally and others have been fortified as a way to help introduce it into the average diet. Food sources include: beef liver, egg yolks, fortified spreads, powdered milk and oily fish – like salmon, sardines, tuna and mackerel.

b. Plant Sources

The only naturally occurring sources of Vitamin D within plants is in mushrooms, however some cereals are now being fortified with the Vitamin.

Benefits and Therapeutic Effects

There are a number of benefits and therapeutic effects regarding Vitamin D. The number one reason to make sure to take in enough of it is because it helps ensure stronger and healthy bones and teeth, but there are secondary effects that can be just as positive. Vitamin D boosts the immune system, this makes taking it in winter even more of a good idea as it can be useful when fighting off the common cold. Research has shown that it also has the potential to help asthma sufferers by reducing the severity of attacks, and that it can help lower the risk of women developing rheumatoid arthritis.

Signs of Deficiency

The biggest signs of Vitamin D deficiency are diseases linked to bone softening – with children this can manifest itself as Rickets whereas with adults it is Osteomalacia.

Dosages

The best natural cure, when dealing with a deficiency of Vitamin D is to take in plenty of sunshine. Often this option is not possible, especially in winters months, and at these times it may be necessary for sufferers to find alternative methods. Those in need of supplements can take pills – found at most chemists either singularly, as a muliti-vitamin or with another mineral – and the recommended dose is 25 micrograms a day. If exposure to sunlight is likely on a day during this course of supplements then the advice usually given is to refrain from that days dose. Please follow the manufacturers recommended dosages.

Side Effects and/ or Toxicity

While ingesting the right amount of Vitamin D can be beneficial in strengthening the skeletal system, taking too much could end up having the opposite effect and weaken the bones to the point where they become more easily damaged. Other side effects of having too much of the vitamin include anorexia, weight loss, polyuria, and heart arrhythmias, and interference with medications like some steroids and cholesterol-lowering drugs. In the case of an extreme overdose effects could lead to hypercalcemia – a potentially dangerous blood calcium level.

Conclusion

In summary, Vitamin D is a vital addition to the daily diet so we can help protect our bones. Thanks to fortified foods it is now much easier to intake this vitamin naturally as an additional source to sunlight, but when sunlight is lacking it is a good idea to take a daily dose of vitamin D.