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What is Vitamin D? – Benefits, Side Effects, Symptoms and More

What is Vitamin D?

Vitamin D is a fat-soluble vitamin. Fat-soluble vitamins store in the fatty tissue of the body.

What is Features of Vitamin D?

It helps the body absorb calcium. Calcium and phosphorus are two minerals that must-have for normal bone formation.

In childhood, the body uses these minerals to make bones.

You don’t get enough calcium or your body doesn’t absorb enough calcium from your diet, bone production and bone tissue can suffer.

Its deficiency can lead to osteoporosis in adults or rickets in children.

What are the Food Sources of Vitamin D?

vitamin d

The body produces it when the skin exposes directly to the sun. It often calls the “sunshine” vitamin. Most people meet at least some of their needs in this way.

Very few foods contain it naturally. Consequently, many foods are fortified with this vitamin. Fortified or enriched means that vitamins have to add to the food.

  • Fatty fish (tuna, salmon, and mackerel) are the best sources of vitamin D.
  • Beef liver, cheese, and egg yolks supply small amounts.
  • Mushrooms provide some it. Some store-bought mushrooms have a higher it content because they have exposed to ultraviolet light.
  • And also most milk in the United States fortifies with 400 IU of vitamin D per liter (quart). Most of the time, milk-based foods, such as cheese and ice cream, are not fortified.

It adds too many breakfast cereals. It also adds to some brands of soy drinks, orange juice, yogurt, and margarine. And also check the Nutrition Facts chart on the food label.

Supplements of Vitamin D


Getting it from food sources alone can be difficult. Consequently, some people may need to take a supplement of this vitamin.

It found in fortified foods and supplements comes in two different forms:

  • D2 (ergocalciferol)
  • D3 (cholecalciferol)

And also eat diet food provides adequate amounts of calcium and vitamin D. Your provider may recommend higher doses of it. You have risk factors for osteoporosis or are low in this vitamin.

Side Effects of Vitamin D

vitamin d


Too much it can cause the intestines to absorb too much calcium, leading to high levels of this mineral in the blood.

The blood can a high level of calcium contribute to:

  • This mineral deposits in soft tissues such as the heart and lungs;
  • Confusion and disorientation;
  • Damage to the kidneys;
  • Kidney stones;
  • Nausea,
  • Vomiting,
  • Constipation,
  • Loss of appetite, weakness,
  • And also Weight loss.

What are the Benefits of Vitamin D?

benefits of vitamin

According to recent studies, levels of vitamin D show to:

  • Firstly keeps bones healthy and avoids osteoporosis;
  • May reduce the risk of heart problem and high blood pressure;
  • And also lower risk of colorectal cancer may reduce the risk of other cancers, including breast, prostate, and pancreas;
  • Its boost the immune system and protect against viruses like the common cold;
  • And also reduce the risk of developing multiple sclerosis and rheumatoid arthritis;
  • It probably plays a crucial role in maintaining cognitive function as we age;
  • And also reduce the severity of asthma;

It’s taking a meaningful way to prevent osteoporosis. And also taking calcium and it, helps your bones absorb calcium.

Treatment of Vitamin D

Several studies show that vitamin D treatment in older adults reduces the risk of fractures and falls.

However, no evidence correcting vitamin D deficiency improves or prevents other health alterations, so it must be the doctor who decides which treatment should establish in each case.


1. Diet

  • It is present in many foods such as fatty fish (herring, salmon, mackerel), the yolk of eggs, meat, and fortified foods.

2. Sun

  • Sunbathing helps the body synthesize vitamin D. And also keep in mind that exposure to the sun must be controlled and previously agreed with the doctor.

3.Vitamin D Supplements

  • There are daily preparations and also concentrates on taking weekly, biweekly, or monthly.
  • And also when it is not enough, supplementation can combine with calcium intake.
  • Blood tests usually perform every 3 or 6 months to monitor their levels until they are regulated.
  • And also in any problem, it should be a doctor who prescribes these supplements.
  • Although very rare, it poisoning can be severe: never take it medications on your own, and always check with your doctor or pharmacist.

What Symptoms Does a Vitamin D Deficiency Cause?

symptoms of vitamin

If you lack vitamin D, chances are you won’t have any symptoms:

  1. However, on some occasions, the lack of this type of vitamin can cause fatigue, pain, or muscle weakness, especially in the lower back and hips.
  2. And also these symptoms only appear when the levels are kept very low for a long time.
  3. So, if you are tired or your back hurts, it recommends that you consult with your doctor if this discomfort can attribute or not to a vitamin D deficiency.

How Much to Taking of Vitamin D?

We know that are different forms of it. The recommendation to take is vitamin D3 or cholecalciferol. It is the natural form that your body makes from sunlight.

And also the Institute of Medicine recommends that adults take 600 international units (IU) of vitamin D a day, and also for those over 70, that is equal to 800 IU a day.

Many doctors believe that these recommendations are somewhat low, and many people result in a higher dose. Ask your doctor is best for you.

1. Infants

Months 0 to 6: 400 IU (10 micrograms [mcg]/ day)

7 to 12 months: 400 IU (10 mcg)

2. Children

Years 1 to 3: 600 IU (15 mcg)

Years 4 to 8: 600 IU (15 mcg per day)

3. Older Children and Adults

Years 9 to 70: 600 IU (15 mcg per day);

Over 70 years: 800 IU (20 mcg per day);

Pregnancy and lactation: 600 IU (15 mcg);

And also ask your healthcare provider for the best amount for you. Its toxicity almost always occurs from the use of many supplements.

The upper limit for vitamin D is:

1,000 to 1,500 IU per day for infants (25 to 28 mcg per day);

And also 2,500 to 3,000 IU per day for  1 to 8 years old; from 1 to 3 years, 63 mcg per day; 4-8 years, 75 mcg per day;

4,000 IU per day for  9 years and older, adults, as well as pregnant and lactating women and teens (100 mcg/day);

One microgram of cholecalciferol (D 3 ) is equal to 40 IU of vitamin D.


  1. vitamin D is an essential vitamin that impacts many systems in the body.
  2. Very few foods contain it; therefore, guidelines recommend supplementing it at tolerable UL levels.
  3. And also it suggested measuring the serum 25-hydroxyvitamin D level as the initial diagnostic test in patients at risk for deficiency.
  4. Treatment with either vitamin D2 or vitamin D3 recommends for deficient patients.

Also Read: What is Detox Diet? – Definition, Causes, Myths, and More

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