Vitamin D Benefits, Deficiency Symptoms, Food Sources, Toxicity and Upper Limits

Introduction to Vitamin D

Vitamin D is a fat soluble vitamin. It can be obtained from sun light and certain foods. However, it can only be absorbed by the body if sun light get in touch with the body directly. Body cannot absorb vitamin D through cloths or glass windows.

Benefits of Vitamin D

  • Helps bone health
  • Regulates calcium in the body
  • Regulates phosphorus
  • May prevent some cancers
  • Can help prevent diabetes
  • Helps regulate immune system
  • Regulates blood pressure
  • Helps promote healthy reproductive system

Vitamin D Deficiency Symptoms

  • Rickets – weak and malformed bones
  • Muscle and bone weakness
  • Muscle and bone pain
  • Can cause osteoporosis
  • Weakens immune system

Daily Vitamin D Requirements

  • Adult men and women – 600 IU (15 mcg)

Vitamin D Upper Limits

  • The upper limit for Vitamin D has been set to 2000 IU or 50 mcg

Vitamin D Toxicity

Vitamin D toxicity can occur with consistent use of this vitamin up to the upper limit. The vitamin D toxicity is called hypervitaminosis D. This toxicity can only occur from very high supplemental doses of Vitamin D. The supplements of recommend amounts of Vitamin D do not cause any problem. Also vitamin D obtained from sun also does not cause Vitamin D toxicity.

Food Sources of Vitamin D

  • Total Corn Flakes, 1 cup – 26 IU
  • Total Raisin Bran, 1 cup – 40 IU
  • Margarine, fortified, 1 tbs – 60 IU
  • Cheese, cheddar, 11/2 oz – 5 IU
  • Tapioca pudding, prepared from mix and made with whole milk, 1/2 cup – 49 IU
  • vitamin-D-fortified milk, 1/2 cup – 50 IU
  • Yogurt, fortified with vitamin D, 8 oz – 100 IU
  • Milk, nonfat, vitamin-D-fortified, 1 cup – 102 IU
  • Milk, 1% milk fat, vitamin-D-fortified, 1 cup – 127 IU
  • Egg, fried, 1 large – 17 IU
  • Soy milk, fortified, 1 cup – 126 IU
  • Tuna fish, light, canned in oil, 3 oz – 201 IU
  • Salmon, cooked, 3 oz – 309 IU

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