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Synthesis
Your body produces the biologically active form of vitamin D through a complex process. First, when you are exposed to ultraviolet B rays in sunlight, their energy converts cholesterol in your skin into vitamin D3, which is inactive. Like vitamin D3, it must also travel to your liver and then your kidneys to be converted into the active vitamin.
Bones And Teeth
Vitamin D plays a central role in helping your body absorb dietary calcium, a mineral needed by your bones, teeth and other tissues. Calcium is essential to maintain strong bones and teeth, not only in growing children and adolescents, but also in adults. This condition is called rickets in growing children and, in adults, osteomalacia.
Low vitamin D can also contribute to osteoporosis, in which your bones become thin and brittle. Muscle and Heart Health
Having enough vitamin D may also help improve your muscle strength and lower your risk of heart disease. The muscle cells in your heart also use vitamin D, which may help protect you from heart disease.
In a large study that followed nearly 50,000 healthy men for 10 years, published in “The Archives of Internal Medicine” in 2008, those who were low in vitamin D were twice as likely to have a heart attack as men with normal vitamin D levels.
Benefits
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A human body produces vitamin D as a response to sun exposure. A person can also boost their vitamin D intake through certain foods or supplements. It may also protect against a range of diseases and conditions, such as type 1 diabetes.
Deficiency
Causes Skin type: Darker skin, for example, and sunscreen, reduce the body’s ability to absorb the ultraviolet radiation B (UVB) rays from the sun. Covering the skin with clothing can inhibit vitamin D production also. Breastfeeding: Infants who exclusively breastfeed need a vitamin D supplement, especially if they have dark skin or have minimal sun exposure.
The American Academy of Pediatrics recommend that all breastfed infants receive 400 international units (IU) per day of oral vitamin D. Supplement drops for babies are available online. Symptoms Symptoms of vitamin D deficiency may include: regular sickness or infection
fatigue
bone and back pain
low mood
impaired wound healing
hair loss
muscle pain If Vitamin D deficiency continues for long periods, it may result in complications , such as: cardiovascular conditions
autoimmune problems
neurological diseases
infections
pregnancy complications
certain cancers, especially breast, prostate, and colon. Dosage People can measure vitamin D intake in micrograms (mcg) or international units (IU).
One microgram of vitamin D is equal to 40 IU. The recommended daily intakes of vitamin D are as follows: Infants 0–12 months: 400 IU (10 mcg). 600 IU (15 mcg).
Adults over 70 years: 800 IU (20 mcg). Pregnant or lactating women: 600 IU (15 mcg). Sensible sun exposure on bare skin for 5–10 minutes, 2–3 times per week, allows most people to produce sufficient vitamin D. However, vitamin D breaks down quite quickly, meaning that stores can run low, especially in winter.