Out of innumerable known and unknown ‘trace-elements’ Vitamins that you take with your food, you could consider Vitamin D as the most readily available one. This is due to the fact that the human body could synthesize this imperative nutrient with the help of inexhaustible sunlight.
Still though, it has been found out in researches that many people of the world lack the recommended amount of Vitamin D in their body, which has led to innumerable deficiency syndromes.
This article is based on the general queries that the people have regarding the intake of Vitamin D and it also informs how to effectively secure the body with an efficient replenishment of the same.
Why Is Vitamin D So Imperative For The Human Body?
Among various other nutrients and antioxidants, Vitamin D occupies a special place in terms of human body functioning. It is imperative for the regulation of calcium and phosphate levels inside the body and thus renders strength to the human bones. Apart from this, it also participates in body metabolism and empowers the muscular system of the body.
Lack of this imperative nutrient in the body could result in varying disorders according to the age, such as rickets in children and osteomalacia in adults, which in turn result in softening of the bones. Due to these, bone fractures are one of the common symptoms that occur even at meager accidents of human body.
Osteoporosis is another perilous disorder that could occur due to lack of Vitamin D in the body.
What Is The Amount Of Vitamin D That Is Needed Per Day By The Humans?
When you ask this question to a health expert, the most probable and the general answer that you could get is about 20 micrograms. However, the amount of Vitamin D intake could very much according to the age of the human beings.
The recommended daily intake of Vitamin D could be deduced from the chart below:
Table 1: Recommended Daily Intake Of Vitamin D According To The Age And Body Conditions
|0–12 months||400 IU (10 mcg)||400 IU (10 mcg)|
|1–13 years||600 IU (15 mcg)||600 IU (15 mcg)|
|14–18 years||600 IU (15 mcg)||600 IU (15 mcg)||600 IU (15 mcg)||600 IU(15 mcg)|
|19–50 years||600 IU (15 mcg)||600 IU (15 mcg)||600 IU (15 mcg)||600 IU (15 mcg)|
|51–70 years||600 IU (15 mcg)||600 IU (15 mcg)|
|>70 years||800 IU (20 mcg)||800 IU (20 mcg)|
Here IU denotes International Units and mcg represents micrograms.
Apart from these, the general conditions of your body could also be a determining factor for the intake of Vitamin D. If the nutrient absorption capacity of your body is low, physicians could also offer you supplements for its replenishment.
How Much Does The Sunlight Contribute In Refilling Vitamin D In The Body?
Honestly speaking, the amount of Vitamin D that your body could synthesize with the help of sunlight is next to negligible. However, it do depends on various factors such as weather conditions, time of the day or the year, latitude, your clothes, your age, your skin type, the amount of time you spend in the sunlight and the use of sunscreen lotions on your skin.
But even with the most favorable conditions, the amount that the sunlight does to your body is far too less than the amount of Vitamin D you get from your diet. Moreover, too much exposure of the body to sun could result in various skin disorders due to the harmful radiations from it.
What Are The Best Food Sources For Vitamin D?
Even though this natural Vitamin is available in gratis, there are very less sources among the diet elements that could fulfill and effective amount according to the requirement.
But still, you could obtain the required amount of Vitamin D from food products such as fatty fishes (cod, tuna, mackerel, salmon, swordfish and sardines), cod liver oil, fish eggs, beef liver and egg yolks etc.
Among the vegan sources, dairy products such as milk, cheese and yogurt etc. are the prime ones to obtain Vitamin D naturally. Apart from these, orange juice and cereals could also offer some amount of Vitamin D to the body.
What Are Vitamin D Supplements?
When the human body is unable to absorb an effective amount of Vitamin D from the food that you consume, these are offered in more of a simplified form, in the form of supplements for their easy absorption.
These supplements could be obtained in various forms such as tablets and pills. However, many Liquid Vitamin D3 supplements are also available which offer a simplified form of the nutrient for easy digestion and effective absorption in the body.
If your body shows symptoms of Vitamin D deficiency, you could efficiently take these on the prior approval of your physician or health expert.
Could Vitamin D Be Dangerous When Taken In Excess?
According to the parameters from the European Food Safety Authority (EFSA), the tolerable amount of Vitamin D intake is 100 microgram for people above 11 years and 50 micrograms for those below the age of 10.
An excess of intake of this could only result with an excessive intake of Vitamin D containing foods or an excessive intake of supplements. Due to this, there could be triggered symptoms such as kidney stones and calcification in the body.
Therefore, always try to take an effective amount of Vitamin D in the designated quantities and while you wish to take its supplements, get them approved by an experienced doctor for a forever fruitful health of your bones and muscles.
Almost every child in his or her younger age has experienced their parents’ frown, upon not drinking the glass of milk or not eating their veggies properly. Do you know why? It is because children up to 3 years of age are highly susceptible to a deficiency syndrome, known by the name rickets.
What Is Rickets?
Rickets is a skeletal disorder that engulfs children, mostly in the age range of 6 months to 3 years. It is one of the diseases that are caused due to deficiency of Vitamin D, calcium and phosphate in the body of kids.
These imperative nutrients have their functions concerned to the human skeletal system and lack of these could result in weakening and softening of bones, stunted growth and deformities in the skeletal system.
Kids in their growing stages are at the highest risk of being attacked by rickets if their body does not get enough of Vitamin D. Though you get a lot of Vitamin D from the diets you take in, human body is equipped to synthesize Vitamin D from the sunlight itself.
Symptoms Accompanying Rickets:
The symptoms that are highly prone with rickets are:
1. Tenderness of Bones in body parts including arms, pelvis, spines and legs etc.
2. Reduced Body Growth and Short Stature
3. Bone Fractures
4. Cramps in Muscles
5. Delayed Appearance of Teeth
6. Holes in the Teeth Enamel
7. Defective Structure of Teeth
8. Cavity-Stricken Teeth
9. Curvy Spine
10. Pelvic Deformities
11. Odd-Shaped Skull
All these symptoms could well accompany pain in the body and many a times they require treatment under the knife to get recovered.
Causes Of Rickets:
As mentioned before, rickets is mainly attributed to deficiency of vital nutrients such as Vitamin D, Calcium and Phosphorus. Vitamin D helps in absorption of minerals such as calcium etc. from food sources and helps in strengthening the bones.
Lack of these nutrients could always be a critical cause of rickets. Additionally, some body diseases such as kidney and liver disorders etc. and malnutrition etc. could also contribute much to the symptoms of rickets.
Diagnosis of Rickets:
Rickets in children may be diagnosed by doctors through physical examination of the body. Other methods of diagnosis may also be used such as:
1. Arterial blood gas test to determine the content of carbon dioxide and oxygen in the blood
2. Blood test to determine the amounts of nutrients in the blood
3. X-Rays of bones to check the bone deformities
Treatment of Rickets:
Generally, the symptoms of rickets are treated with the help of nutrients in the body. Vitamin D, Calcium and phosphate replenishment may be offered through various food sources as well as liquid Vitamin D supplements.
Exposure of body to sunlight may also be highly helpful in fulfilling the requirements of Vitamin D.
In case the body of children experiences some sort of deformity, doctors may suggest using corrective braces to position the bones correctly as they grow. Some other serious cases may require surgeries for body reliefs.
Rickets is preventable in children through proper supply of nutrients and minerals in appropriate quantities. Apart from these, various organic Vitamin D supplemental liquids may also be helpful prevention and treatment of rickets.