We know we get Vitamin D from the sun, but we can also get Vitamin D from some of the foods we eat. Vitamin D is found in both dairy products and oily fish.
Vitamin D has various roles. It helps control the immune system and also promotes cell development. It helps absorb, carry and the body use essential minerals such as calcium and phosphorous.
It helps in the development and maintenance of healthy teeth, cartilage and bones in growing children and adults. Vitamin D also contributes to keeping the nervous system healthy and is known to help with problems like insomnia.
The science behind the vitamin
Vitamin D comes in two forms, ergocalciferol and cholecalciferol. The first form is found in foods such as mackerel; milk; herring; salmon; sardines and eggs and the second form is manufactured in the body when the body is exposed to the sun.
Because Vitamin D is fat-soluble, amounts that aren’t needed are usually stored in the body tissues, which may in the longer term, damage the cardiovascular system and kidneys. Vitamin D like other fat-soluble vitamins can be toxic and too much can cause symptoms such as weight loss; seizures; nausea and constipation.
How much Vitamin D do we need?
Dosage for children: between 400/800 daily units depending on their age and size. Teens and adults daily intake would be 1,000 units per day and adults over 50 would need around 2,000 units per day. As with all vitamins, it is important that you work out your daily amounts accordingly, so that your intake doesn’t exceed the stated amount.
Although I have included some of the foods that contain vitamin D, those foods may not be enough to substantiate our daily intake; therefore an additional supplement may be necessary. Always check with a doctor first.