Vitamin D is a fat-soluble vitamin that is naturally present in small amounts in food. It is produced when we are exposed to ultraviolet B (UVB) light from the sun. Vitamin D helps maintain normal levels of blood sugar, keeps our immune system healthy, and supports strong bones. It does all this by acting as an important player in the body’s immune response. It also plays a key role in regulating the way our bodies use calcium and phosphorous to build new cells, repair tissues and store minerals such as calcium. As you can see, there are many reasons why you need vitamin D in your diet.
What is vitamin D?
Vitamin D is a nutrient essential to maintaining strong bones and good health. It can be obtained through exposure to sunlight on the skin or food sources. Unlike its name implies, vitamin D is not a hormone, rather it’s an important nutrient. It plays a key role in a variety of bodily functions, including the metabolism of proteins and fats in the body, immune system function, and the ability to absorb calcium. There are two types of vitamin D: vitamin D3 (ergocalciferol) and vitamin D2 (chlortetradecenol). Vitamin D2 is a pro-hormone that is converted into vitamin D3 inside the body.
What does vitamin D do in the body?
Vitamin D has many functions in the body. It helps your immune system fight off illnesses by helping your cells fight off viruses and bacteria. It also regulates how your body uses calcium, a mineral that is important for strong bones. A deficiency of calcium can lead to osteoporosis, a condition that weakens the bones and makes them more likely to break. Vitamin D also promotes the absorption of calcium into your bones. Human breast milk is the richest natural source of vitamin D. Breast milk contains enough vitamin D for a baby to drink until they are around 6 months old. This means that a baby gets all the vitamin D they need through breast milk. However, formula contains very little vitamin D, so it’s best to delay giving formula to a baby until they are around 1 year old.
Know what vitamin D3 does not do
While vitamin D3 is essential for good health, it is not a replacement for sunlight. Sunlight is responsible for creating the body’s vitamin D supply while the skin is exposed to the sun. The skin is the body’s largest organ. Skin covers the body, protecting the internal organs from microbes, injury and the environment. When exposed to ultraviolet (UV) light from the sun, our bodies produce vitamin D3. UV light also triggers the production of melanin, the pigment responsible for brown skin tones. Vitamin D3 has been shown to have anti-inflammatory, anti-carcinogenic, and anti-hypertensive effects. It may also reduce the risk of autoimmune diseases and type 2 diabetes.
Know what vitamin D2 does not do
Vitamin D2, also referred to as ergocalciferol, is a pro-hormone that is converted into vitamin D3 inside the body. Vitamin D2 is found in some plant-based foods such as mushrooms, mackerel, salmon, sardines, herring and tuna.
What does vitamin D2 do?
Vitamin D2 is cheaper than vitamin D3 and is used in cow’s milk and some yogurts as an alternative to vitamin D. People with darker skin aren’t able to use this form of vitamin D. Vitamin D2 is easily destroyed by sunlight, so it’s important to consume foods rich in it, such as mushrooms, mackerel, salmon, sardines, herring and tuna. This vitamin is also found in some vegetables such as carrots, spinach and squash.
Where can you find Vitamin D3 in food?
Vitamin D is found naturally in a few foods. Fortified milk and margarine are the richest food sources of vitamin D. You can also get vitamin D from foods such as salmon, salmon roe, mackerel, mushrooms, salmon eggs, sardines, cod liver oil, and some vegetables such as mushrooms, carrots, spinach, and squash. Vitamin D is also added to some dairy products such as milk and yogurt. You can also take a vitamin D supplement. There are two forms of vitamin D supplements: vitamin D3 and vitamin D2. Vitamin D3 is the form found in foods, while vitamin D2 comes from plants and has to be converted in the body into vitamin D3.
Side effects of vitamin D supplements
Vitamin D supplements are safe, but they are not a cure-all. It is important to talk to your healthcare provider before taking a vitamin D supplement. Your healthcare provider can help you determine if a vitamin D supplement is right for you. There are some side effects that you need to be aware of. Some vitamin D supplements are high in sugar, so it’s important to read the ingredient list to make sure you aren’t taking too much of it. Other side effects may include headaches, weakness, muscle pain or constipation.
Remember about Vitamin D
Vitamin D is an important nutrient that helps maintain strong bones and supports the immune system. You can get vitamin D from food sources such as fish, mushrooms and salmon or by taking a vitamin D supplement. There are a few things to keep in mind before taking a vitamin D supplement. For example, you should only take a vitamin D supplement if you aren’t getting enough sunlight. You should also talk to your healthcare provider before taking a vitamin D supplement.