Vitamin D

Vitamin D is a unique fat-soluble nutrient that the body synthesizes when exposed to sunlight. It is crucial for bone health, immune function, and mental well-being.

Functions and Benefits

Bone & Teeth Health: Vital for calcium absorption, preventing rickets in children and osteoporosis in adults.

Immune Modulation: Enhances the function of white blood cells to fight pathogens and reduce infection risks.

Mental Health: Adequate levels help prevent mood disorders, including depression and anxiety.

Muscle Function: Supports muscle strength; deficiency increases the risk of falls and fractures in the elderly.

Recommended Daily Allowance (RDA)

Life Stage	Age	μg per day	IU per day
Infants	0 – 12 months	10 μg	400 IU
Children & Teens	1 – 18 years	15 μg	600 IU
Adults	19 – 70 years	15 μg	600 IU
Elderly	71+ years	20 μg	800 IU
Maternal	Pregnancy/Lactating	15 μg	600 IU

Vitamin D3 (Cholecalciferol)

Produced in the skin via UVB rays and found in animal-based foods like fatty fish and egg yolks.

Vitamin D2 (Ergocalciferol)

Obtained from plant sources, mushrooms, and yeast exposed to ultraviolet light.

Dietary Sources (IU)

Fish: Canned Salmon (465 IU), Mackerel (248 IU).

Fortified: Milk (108 IU), Orange Juice (100 IU).

Others: Egg Yolk (37 IU), Enriched Grains.

Risks of Deficiency and Overdose

Deficiency

Common in low-sunlight regions. Causes fatigue, bone pain, and long-term risks of cardiovascular disease.

Overdose (4000 IU+)

Can lead to hypercalcemia, causing nausea, kidney stones, and calcification of heart tissues.

Disease Prevention

Cancer Protection: Adequate levels are linked to a lower risk of Colon Cancer. Studies show Vitamin D supplementation post-diagnosis can significantly lower mortality in Breast Cancer patients.