Vitamin D is a fat soluble vitamin. Research has shown that vitamin D may help prevent osteoporosis. Studies have shown it may also play a role in maintaining a healthy immune system. It also helps the body with the absorption of calcium from food and supplements, therefore it is essential for strong bones and teeth.
How much do we need? In the US, The National Institute for Health recommends that men and women aged between 19 and 50 should get a minimum of 5mcgs (microgrammes) daily and people over 51 should try for a minimum of 10mcgs per day. In the UK, 10 - 15 minutes of sunlight a couple of times a week will be sufficient. However, if you don’t live in sunnier climes, or it’s the depth of winter then 10mcgs is sufficient.
What happens if we don’t get enough? Adults who become deficient in vitamin D run the risk of developing osteomalacia, the weakening and softening of bones leading to increased risk of breakages. Or in older adults, deficiencies can lead to osteoporosis. Other symptoms may include muscle weakness and immunity weakness. In children, deficiencies can result in rickets.
And too much? Too much vitamin D can lead to problems that include nausea, increased thirst , drowsiness, weakness and weightloss. Taking too much over the long term may cause increased calcium deposits in the soft tissues, which ultimately can lead to serious kidney damage.
Who needs extra? Vegans and people who don’t get to see a lot of sunshine should monitor their vitamin D intake.
Good sources of vitamin D include:
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