Vitamin D is widely recognized as essential for human health. It plays a crucial role in maintaining strong bones and preventing various diseases. By aiding calcium absorption, vitamin D helps strengthen bones and prevent rickets, and it may also reduce the risk of conditions such as diabetes, heart disease, and cancer.
Vitamin D supports the immune system by lowering the risk of infections, improves mood, and may reduce the likelihood of depression. It also helps maintain muscle health and can decrease the risk of muscle weakness.
Sources of Vitamin D
Vitamin D can be obtained from multiple sources:
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Sunlight exposure
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Foods such as fatty fish, liver, and eggs
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Dietary supplements
Signs of Vitamin D Deficiency
Common symptoms of deficiency include muscle weakness, general fatigue, bone pain, depression, and a weakened immune system.
Can Vitamin D Be Harmful?
Health experts warn that excessive intake of vitamin D, usually from supplements, can be dangerous. Though rare, overconsumption can lead to calcium buildup in the blood, potentially harming organs such as the heart and kidneys.
Vitamin D is fat-soluble, meaning it is stored in body fat and the liver. Excess intake can halt natural vitamin D production in the body.
Recommended Daily Intake
According to the Mayo Clinic:
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Adults: 600–800 IU (15–20 µg) daily, with slightly higher doses for older adults to maintain bone strength.
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Children and infants: 400–600 IU daily, achievable through sunlight, fortified foods, and supplements.
Risks of Excessive Vitamin D
Very high doses can increase calcium absorption in the intestines, prompting bones to release more calcium into the blood. This raises blood calcium levels, a key indicator of potential vitamin D toxicity.
Maintaining a balanced intake is essential to gain the benefits of vitamin D while avoiding its risks.
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