Vitamin D - Benefits, Deficiency Symptoms And Food Sources

Vitamin D is a fat-soluble vitamin which acts like a hormone, regulating the formation of bone and the absorption of calcium and phosphorus from the intestine.

Vitamin D exists in several forms, each with a different activity. Some forms are relatively inactive in the body, and have limited ability to function as a vitamin. The liver and kidney help convert vitamin D to its active hormone form.

The major biologic function of vitamin D is to maintain normal blood levels of calcium and phosphorus.

Functions and benefits of Vitamin D

One of the best benefits of Vitamin D is it promotes the body's absorption of calcium, which is essential for the normal development and maintenance of healthy teeth and bones. Calcium is also important to nerve cells, including the brain.

Vitamin D also helps maintain adequate blood levels of calcium and phosphorus.

Recommended Dosage for Vitamin D

For the adult persons, the recommended dose of Vitamin D is 400 IU (10 mcg ). And for the pregnant womens, the usual dose is 600 IU (15 mcg )

Food sources of Vitamin D

Vitamin D is found in the following foods:

Cheese, Butter, Cream.

Fortified milk (all milk in the U.S. is fortified with vitamin D)

• Fish
• Oysters
• Fortified cereals
• Margarine
• One of the best sources of vitamin D is Sun.

Deficiency Symptoms of Vitamin D

Due to deficiency of Vitamin D our body results in decreased absorption of calcium and phosphorous. As a result, prolonged vitamin D deficiency has a negative impact on bone mineralization. In infants and children, such a deficiency manifests itself as rickets, a condition characterized by bone deformities and growth retardation. Adults with vitamin D deficiency may experience bone pain and/or osteomalacia (soft bone).

An excess of the vitamin can cause loss of appetite, weight loss, nausea, headache, depression and deposits of calcium in the kidneys.