What is Vitamin D?
Vitamin D is a fat-soluble organic molecule important for calcium absorption and strengthening of bones in the body. A fat-soluble vitamin means that an extra portions of the vitamin are stored in the body’s fat or liver for use when vitamin levels become low. Between 80% to 90% of the vitamin D is absorbed through the skin through sunlight and because few foods carry vitamin D, its the best way to get your daily dose to maintain a healthy lifestyle.
The amount of vitamin D your body absorbs through the sun is determined by the amount of melanin in your skin. Melanin is what protects the body from the suns harmful UV rays. The more melanin you have, the less vitamin D is absorbed and the longer one would need to stay in the sun to get the recommended amount of the vitamin. Those with darker skin have more levels of melanin then those with fair skin.
What does Vitamin D Do?
First, vitamin D promotes calcium absorption in the intestines, calcium would be useless to the body if it cannot absorb it. Vitamin D also regulats levels of phosphorus and calcium in the bones. Because of this Vitamin D is just as important to maintaining strong bone health as calcium is.
How Much Vitamin D Do You Need?
The National Institute of Health recommends these doses for healthy vitamin D levels.
Note that these charts are based for those who have limited sun exposure and levels vary with skin type. Not enough scientific research as been done to determine specifically how much sunlight exposure is needed for those with darker skin. For fair skin doctors recommend 10 minutes and for darker skin between 20-30 minutes.
| Age | Male | Female | Pregnancy | Lactation |
|---|---|---|---|---|
| 0–12 months* | 400 IU (10 mcg) |
400 IU (10 mcg) |
||
| 1–13 years | 600 IU (15 mcg) |
600 IU (15 mcg) |
||
| 14–18 years | 600 IU (15 mcg) |
600 IU (15 mcg) |
600 IU (15 mcg) |
600 IU (15 mcg) |
| 19–50 years | 600 IU (15 mcg) |
600 IU (15 mcg) |
600 IU (15 mcg) |
600 IU (15 mcg) |
| 51–70 years | 600 IU (15 mcg) |
600 IU (15 mcg) |
||
| >70 years | 800 IU (20 mcg) |
800 IU (20 mcg) |
Dangers of Having Too Much or Too Little
In the world today, most people suffer from vitamin D deficiency. Vitamin D deficiency can be linked to depression, bone pain, muscle weakness, headaches, and general fatigue. However, because many people suffer from vitamin D deficiency, their bodies become accustomed to the lack of the vitamin and may not experience any symptoms at all. Its important to go to the doctor and get your levels checked. Chronic vitamin D deficiency can cause rickets in children and breastfeeding babies and osteomalacia or osteoporosis in adults. Links to colon, breast and prostate cancers have been recently discovered by doctors along with type 1 and 2 diabetes, hypertension, glucose intolerance, and multiple sclerosis.
Too much vitamin D can be just as deadly as too little. Because vitamin D is stored in the body, it can easily build up to toxic levels. These levels can’t become toxic by too much sun exposure but by dietary supplements. Problems such as pancreas cancer, cardiovascular issues can occur. Increase in vitamin D will increase calcium levels causing calcification of tissue. Cases of anorexia due to weight loss has also been reported.
Be sure to consult your doctor to discover your recommended vitamin D levels in order to maintain a healthy lifestyle.
Video Showing Vitamin D Deficiencies by Dr Josh Axe