Vitamin D is a fat-soluble vitamin, which means it's stored in fatty tissue.
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Humble and colleagues assessed 117 mental health outpatients of all ages and found that teenagers had the lowest levels. Teenage females had vitamin D levels of around 20 ng/ml and, in another nod to video games, teenage Swedish males attending a mental health clinic had average vitamin D level of around 10 ng/ml. If you don’t spend enough time in the sun or if your body has trouble absorbing vitamin D, you may not get enough. Here are 12 ways to ensure adequate. Watch the video: 5 Foods to Eat for.
It's often known as the 'sunshine vitamin,' because your body can make vitamin D on its own after exposure to sunlight.
You can also take supplements of vitamin D, but very few foods contain this vitamin.
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Vitamin D helps your body absorb calcium and phosphorous, which are both needed for bone formation. It also assists in muscle, heart, lung, and brain function.
Vitamin D Deficiency
Vitamin D deficiency happens when your body doesn't get enough of the vitamin to stay healthy.
You're at risk of having a vitamin D deficiency if you're older than age 65, obese, or have dark skin.
A severe deficiency can lead to osteoporosis (a condition that causes bones to become weak and brittle) in adults, or rickets (a condition that causes softening and weakening of the bones) in kids.
There's also some research that suggests vitamin D deficiency might be linked to other conditions, including diabetes, high blood pressure, asthma, Alzheimer's, depression, and certain autoimmune diseases.
However, no definitive causal relationship exists between any of these conditions and a lack of vitamin D.
Doctors can test whether you're deficient in vitamin D by performing a simple blood test.
Vitamin D Warnings
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Vitamin D could cause an allergic skin reaction. Tell your doctor if you have any allergies before taking this supplement.
This vitamin may also affect your blood sugar levels. If you have diabetes, your physician may need to monitor you while you're taking vitamin D.
Also, tell your doctor if you currently have, or have ever had, any of the following:
- High or low blood pressure
- Kidney problems and kidney stones
- An immune disorder
- Heart disease or other heart problem
- Lung disorders
- Liver disease
- Frequent headaches
- Stomach issues
- Skin disorders
- Musculoskeletal disorders
Vitamin D Toxicity
Although uncommon, excessive amounts of vitamin D in the body can lead to toxicity.
This usually happens if you take 40,000 international units (IU) or more of vitamin D per day for several months or longer. It can also happen after a very large, one-time dose.
Vitamin D toxicity can lead to hypercalcemia (high levels of calcium in the blood). This condition can cause serious problems, such as kidney failure, abnormal heart rhythms, and coma.
You're unlikely to develop vitamin D toxicity from too much sunlight or from the amount present in foods.
Vitamin D vs. Vitamin D3
Vitamin D supplements come in the following forms:
Vitamin D3 (cholecalciferol) This is the natural form of vitamin D that your body makes from sunlight. The supplements are usually made from the wool fat of lambs.
Vitamin D2 (ergocalciferol) This type of vitamin D isn't the kind that's naturally made by your body. It comes from irradiated fungus.
Supplements may contain vitamin D3, vitamin D2, or both D3 and D2.
Many experts prefer D3 because they believe there's more evidence pointing to its benefits. But, some studies have found D2 works just as well.
Vitamin D and Depression
Several clinical studies have shown a link between low levels of vitamin D in the blood and symptoms of depression. But other studies have shown mixed results.
Talk to your doctor about any possible connection between depression and vitamin D.
Vitamin D and Weight Loss
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Some research shows vitamin D supplementation may aid in weight loss.
A recent study from the University of Milan tracked overweight and obese people who followed a low-calorie diet.
The participants who took a vitamin D supplement lost more weight and had greater reductions in their waist size compared to those who didn't take the supplement.
Vitamin D Foods and Other Sources
Very few foods naturally contain vitamin D, but some include:
- Fatty fish, such as salmon, tuna, and mackerel
- Beef liver
- Cheese
- Egg yolks
- Mushrooms
Other foods are 'fortified' with vitamin D, which means the vitamin is added to them. Some common vitamin D-fortified foods include:
- Milk
- Breakfast cereals
- Orange juice
- Yogurt
- Margarine
- Soy drinks
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Check your food labels to determine if a specific item is fortified with this vitamin.
Pregnancy and Vitamin D
Pregnant women may be at an increased risk of developing a vitamin D deficiency.
Some recent research has shown taking higher daily amounts of vitamin D (4,000 IU) during pregnancy may lower the risk of certain complications, such as gestational diabetes and preterm labor.
Prenatal vitamins might not provide enough vitamin D, so talk to your doctor about additional supplementation.
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Be sure to tell your physician if you're pregnant or plan to become pregnant before taking vitamin D.
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Babies who are breastfed may also need vitamin D supplementation. Ask your healthcare provider if your infant could benefit from receiving this vitamin.
Vitamin D Coupons and Prices
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