Vitamin D is a fat soluble vitamin. It can be found in many dietary sources such as eggs, fortified milk, cod liver oil and fish. The sun contributes a significant amount of vitamin D that is needed by the body 10 minutes of early sun exposure (6am to 8am is the best time for sun exposure) is enough to prevent deficiencies. There are two forms of vitamin D that are important to humans:
• Ergocalciferol (Vitamin D2) – which is synthesized by plants.
• Cholecalciferol (Vitamin D3) – which is synthesized by the skin when the skin is exposed to the ultraviolet-B (UVB) of the sun.
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Vitamin D is needed in the proper absorption of calcium in the body and at the same time maintain the adequate concentration of phosphate in the body to enable normal mineralization of the bones, for growth and bone remodeling. A deficiency of vitamin D may lead to brittle bones, rickets in children and osteomalacia in adults. Vitamin D with calcium helps prevents osteoporosis in adults; also it improves neuromuscular and immune function of the body.
Risk factor of Vitamin D deficiency:
Attaining an adequate amounts of vitamin D from natural sources such foods could prove to be a difficult task. Factors such cooking and how the food is processed affects the quality and quantity of vitamin D in the source. For some individuals that cannot meet the standard vitamin D supply for the day they buy vitamin D supplements to meet their daily requirements. And some of this individuals are as follows:
• Breast fed infants – milk from the mother cannot meet all the vitamin D requirements of an infant it is advised by doctors to supplement breast fed infants with 400 IU of Vitamin D every day.
• Elderly – to promote better bone density among older people vitamin D supplements given as people becomes older vitamin D cannot be synthesized by the body so a supplements is given to them.
• People with limited sun exposure and people with dark skin – are asked to have vitamin D supplements. People with dark colored skin cannot properly take in UVB rays from the sun same as people who lives in the North Pole or colder regions of the world where there are limited sun rays.
• People with fat malabsorption and those who are obese – vitamin D is a fat soluble vitamin and people who cannot absorb fat in the body could not synthesize vitamin D at its natural form. Obese individuals on the other hand draws all that are absorb in the body and deposits it on the fat tissues in the body, thus less amount of vitamin is being circulated in the body.
• It can aid in the prevention of colon cancer, prostate cancer and breast cancer.
Nutrition experts believe that vitamin D supplements when taken in mega doses can be harmful to an individual because of its fat solubility therefore it cannot be easily discharged of by the body however the sun’s UVB rays posses no harmful effect on the body. Excessive intake of vitamin D can lead to rise in calcium in the blood causing confusion and abnormal heart rhythm, and increase kidney stones. It is therefore advised when planning to buy vitamin D supplements to consult healthcare experts.
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