Vitamin d is naturally present in only a few foods. Fortified foods provide most of the vitamin d in the American diet. Vitamin d is produced in the body while skin is exposed to direct sunlight, by using our body’s cholesterol.

Despite this readily available source of vitamin d, at least mild deficiency is a common problem in many populations, particularly in older adults.

Vitamin d is essential for bone mineralization and calcium regulation. It is also necessary for promoting a proper immune system and for healthy cellular function. More recently, this nutrient was determined to be important for brain function.

What Can Happen If I Don’t Get Enough Vitamin D?

Bone pain

Muscle weakness

Rickets (children)

Osteomalacia (adults)

Increased risk of cancer

Cognitive impairment in older adults

Increased risk of death from cardiovascular disease

Vitamin d deficiency may not be the result of an inadequate intake of vitamin d. There are other factors that may affect its absorption or utilization:

Dark skin

Gastric bypass surgery

Inflammatory bowel disease (malabsorption)

Age (skin loses its ability to create vitamin d from sunlight)

Breastfed infants from mothers with low levels of vitamin d may have a vitamin d deficiency.

Limited sun exposure (overuse of sun screening products can also be counter productive)

What Can Happen If I Get Too Much Vitamin D?

May increase risk of falls

Bone problems, including bone pain

Nausea, vomiting and poor appetite

Elevated blood calcium levels (dangerous)

Calcium stones in kidneys, or kidney failure

Stomach pain,poor appetite, nausea, vomiting, constipation or diarrhea

Vitamin d has been shown to be extremely toxic when taking 60,000 IU per day over several months. R

Although rare, because of its fat solubility, it is possible for this vitamin to build up and reach toxic levels in the body. Vitamin d blood levels should be tested along with your other routine blood work.

Make this Little Change Make this Little Change

Get 15 minutes of direct sunlight daily. Eat fatty fish such as salmon, tuna or mackerel. A little extra vitamin d can be obtained from beef, liver and egg yolks. The only plant source of vitamin d are mushrooms, and this is not a significant amount. Sunlight is truly the best natural source!

Little Change Recommended Brand

NOW Supplements, Vitamin D-3 As more people avoid sun exposure, vitamin D supplementation becomes even more necessary to ensure that your body receives an adequate supply. Shop Now

Potential Life Enhancements

May reduce risk of diabetes

May reduce risk of depression R

May reduce risk of heart disease

May help reduce risk of hip fracture in older adults

May help reduce the risk of several types of cancer

May reduce risk of autoimmune diseases such as multiple sclerosis (MS), rheumatoid arthritis and lupus

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