Vitamin D

Vitamin D, also known as calciferol, is available from foods, but you can also make your own. When exposed to sunlight, the 7-dehydrocholesterol just under your skin is converted to vitamin D. Vitamin D is essential for the absorption and utilization of calcium. 

And if I don't get enough?

Vitamin D deficiency causes a weakness in the bones and teeth due to inadequate calcium and phosphorus absorption. In children rickets can occur which is a weakening of the bones resulting in bow-legs and other bone deformities. In adults, bone loss and fractures can occur.

And if I get too much?

Vitamin D is potentially toxic, especially to young children. The immediate effects are vomiting, diarrhea and weight loss. Chronic toxicity can lead to more serious results such as the development of calcium deposits in tissues and organs and irreversible kidney and cardiovascular damage.

In addition to being synthesized in the skin, vitamin D is also found in the following foods:

• Fatty fish

• Fish liver oils

• Fortified milk and dairy products

• Egg

• Butter
  

 

Without vitamin D, very little calcium is absorbed. Here are some conditions under which you should consider a vitamin D supplement

• If you are housebound and never exposed to sunshine.

• If you always use sun block.

• If you spend the winter months in a northern climate. (Under these conditions, the sun's rays are not strong enough to permit formation of vitamin D in the skin.)

• If you expose your skin to the sun for about 15 minutes a few times a week, you will not need to take additional vitamin D. After 15 minutes in the sun, you can apply sun block to prevent UV damage.

 

Caution

Consumption of as little as 50mg of vitamin D per day can be toxic for children and adults. Read supplement labels carefully to avoid overdosing.