Vitamin D function, deficiency, sources, and dosage

Vitamin D/ calciferol is a fat-soluble vitamin. Ergocalciferol (Vitamin D2), Cholecalciferol (Vitamin D3) function, deficiency, sources.

Vitamin D is a fat-soluble vitamin, it is present in some food naturally, and another name of vitamin D is known as calciferol. It is also produced by our skin in the presence of UV rays. Vitamin d found in food that is exposed to sunlight, and also available in supplements.

Calciferol helps our body in the absorption of calcium and calcium is a necessary component for our bone so a deficiency of vitamin D leads to bone diseases like – osteoporosis and rickets. it’s divided into mainly two parts Ergocalciferol (Vitamin D2), Cholecalciferol (Vitamin D3)

Functions of Vitamin D

  • Improve’s bone and teeth health because it improves calcium absorption. which is a very important component of our bone or skeletal system.
  • Improves our immunity and useful in brain and nervous system health.
  • Help in proper lung function and helpful in cardiovascular health.
  • Vit D regulates calcium and maintains phosphorus levels in the blood this is the main function of calciferol.
  • It helps the intestine to absorb and stimulate calcium.
  • Cholecalciferol prevents Rickets in children and osteoporosis and osteomalacia in adults.

Vitamin B12 Source RDA Functions & Deficiency

Sources of calciferol

We can get vitamin D in three ways.

  • Through our skin.
  • From our diet (Ergocalciferol)
  • From supplements.

Calciferol rich foods-

  • Egg yolks.
  • Saltwater fish and liver.
  • Milk
  • Cereal
  • Red meat.

The Institute of Medicine describes the Recommended Dietary Allowance (RDA) for calciferol/vitamin D for children, adults, and people over the age of 70. As mentioned in the table below.

0-12 month10 mcg / 400 IU10 mcg / 400 IU
1-18 years15 mcg / 600 IU15 mcg / 600 IU
19-70 years15 mcg / 600 IU15 mcg / 600 IU
Pregnancy & Lactation15 mcg / 600 IU15 mcg / 600 IU
Above 70 years20 mcg / 800 IU20 mcg / 800 IU

Calciferol Deficiency –

Vitamin D/Calciferol deficiency is most common in Indian population.

Vitamin B9 functions Food Sources & Deficiency Diseases

Risk factor

  • Having dark skin
  • Old age
  • Overweight or fatty person.
  • Vegan or vegetarian diet
  • Use of sunscreen outdoors.
  • Less exposure to sunlight.
  • People live near the equator.

Sign symptoms

  • Getting infected very soon
  • Fatigue & tiredness
  • Bone & back pain
  • Depression
  • Slow wound healing
  • Bone loss (Osteoporosis)
  • Loss of hair
  • Muscular pain

Toxicity of vitamin D (too much Vit. D)

Vitamin C Functions, best source, And Deficiency

  • Elevated blood vessels
  • Increase calcium level (Hyper Calcium – Digestive distress, Vomiting, Nausea & Stomach pain)
  • Nausea vomiting & loss of appetite.
  • Constipation, stomach ache
  • Kidney failure

Leave a Reply

Your email address will not be published. Required fields are marked *

Open chat
Can we help You ?