Vitamin D : fat-soluble vitamin, which is actually a hormone. It is the only vitamin that the body will produces on its own.
- ergocalciferol-D2
- cholecalciferol-D3
- alfacalcidol
Some Facts
- Helps your body absorb calcium and phosphorus. This is vital for strong and healthy bones.
- A fall in the concentration of calcium in the bloodstream is detected by the parathyroid glands, which then produce parathyroid hormone. Parathyroid hormone increases the activity of the enzyme (catalyst) that produces active vitamin D. This increase in the concentration of calcium together with vitamin D feeds back to the parathyroid glands to stop further parathyroid hormone release. The production of vitamin D is also directly regulated by calcium, phosphate and calcitriol.
- Naturally occurring in some foods, added to others, and made by the body when UV lights hits the skin.
- Must be activated by two produces in the body to be utilized. One is done in the liver, the second is done in the kidney. Very nutshell version.
- Promotes calcium absorption in the gut
- Helps prevent hypocalcemic tetany (involuntary contraction of muscles, leading to cramps and spasms)
- Reduction of inflammation
- Regulation of many processes such as cell growth, neuromuscular, immune function, and glucose metabolism
Huge Benefits
- Fights Disease
- reducing your risk of multiple sclerosis, according to a 2006 study published in the Journal of the American Medical Association
- decreasing your chance of developing heart disease, according to 2008 findings published in CirculationTrusted Source
- helping to reduce your likelihood of developing the flu, according to 2010 research published in the American Journal of Clinical Nutrition
- Reduces Depression: Research has shown that vitamin D can serve an important role in regulating mood and reducing depression and anxiety. In one study, scientists found that people with depression who received vitamin D supplements noticed an improvement in their symptoms.
- Helps facilitate weight loss
Some Sources
- fatty fish (such as trout, sardines, salmon, tuna, and mackerel)
- Beef liver, cheese, yogurt and egg yolks
- Mushrooms provide variable amounts of vitamin D2
- Fortified foods like milk
Vitamin D and Depression
- Low levels of vitamin D have been associated with decreased cognitive function, specifically in the realm of mental health
- Researchers behind a 2013 meta-analysis noticed that study participants with depression also had low vitamin D levels.
- It’s also worth mentioning here that vitamin D is thought to be able to activate the synthesis of serotonin, a neurotransmitter and hormone that, similar to dopamine, can help to improve your mood.
Vitamin D and Hormones (sex)
- Testosterone : Studies have found that an adequate level of vitamin D is actually pretty important for regulating this crucial sex hormone.
How Being Deficient Might Feel
- Fatigue, aches and pains
- A general sense of not feeling well
- Severe bone or muscular pain or weakness
- Stress fractures
| Food* | Micrograms (mcg) per serving |
International Units (IU) per serving |
Percent DV* |
|---|---|---|---|
| Cod liver oil, 1 tablespoon | 34.0 | 1,360 | 170 |
| Trout (rainbow), farmed, cooked, 3 ounces | 16.2 | 645 | 81 |
| Salmon (sockeye), cooked, 3 ounces | 14.2 | 570 | 71 |
| Mushrooms, white, raw, sliced, exposed to UV light, ½ cup | 9.2 | 366 | 46 |
| Milk, 2% milkfat, vitamin D fortified, 1 cup | 2.9 | 120 | 15 |
| Soy, almond, and oat milks, vitamin D fortified, various brands, 1 cup | 2.5-3.6 | 100-144 | 13-18 |
| Ready-to-eat cereal, fortified with 10% of the DV for vitamin D, 1 serving | 2.0 | 80 | 10 |
| Sardines (Atlantic), canned in oil, drained, 2 sardines | 1.2 | 46 | 6 |
| Egg, 1 large, scrambled** | 1.1 | 44 | 6 |
| Liver, beef, braised, 3 ounces | 1.0 | 42 | 5 |
| Tuna fish (light), canned in water, drained, 3 ounces | 1.0 | 40 | 5 |
| Cheese, cheddar, 1 ounce | 0.3 | 12 | 2 |
| Mushrooms, portabella, raw, diced, ½ cup | 0.1 | 4 | 1 |
| Chicken breast, roasted, 3 ounces | 0.1 | 4 | 1 |
| Beef, ground, 90% lean, broiled, 3 ounces | 0 | 1.7 | 0 |
Optimal serum concentrations of 25(OH)D for bone and general health have not been established because they are likely to vary by stage of life, by race and ethnicity, and with each physiological measure used [1,13,14]. In addition, although 25(OH)D levels rise in response to increased vitamin D intake, the relationship is nonlinear [1]. The amount of increase varies, for example, by baseline serum levels and duration of supplementation. Resource: https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
*Serum concentrations of 25(OH)D are reported in both nanomoles per liter (nmol/L) and nanograms per milliliter (ng/mL). One nmol/L = 0.4 ng/mL, and 1 ng/mL = 2.5 nmol/L.
- children and teens: 600 IU
- adults up to age 70: 600 IU
- adults over age 70: 800 IU
- pregnant or breastfeeding women: 600 IU
| nmol/L* | ng/mL* | Health status |
|---|---|---|
| <30 | <12 | Associated with vitamin D deficiency, which can lead to rickets in infants and children and osteomalacia in adults |
| 30 to <50 | 12 to <20 | Generally considered inadequate for bone and overall health in healthy individuals |
| ≥50 | ≥20 | Generally considered adequate for bone and overall health in healthy individuals |
| >125 | >50 | Linked to potential adverse effects, particularly at >150 nmol/L (>60 ng/mL) |
