Vitamin D is a fat-soluble vitamin that the body produces when the skin gets exposed to sunlight. It is present in a small number of foods, including fortified products. When vitamin D enters the body, it is not in an active form. To use it, the body needs to convert it to an active form called 25hydroxyvitaminD.
Get to know the levels
The results of a serum vitamin D blood test
- Too high and possibly harmful: 125 nmol/l or more
- Sufficient: 50–125 nmol/l
- At risk of inadequacy: 30–49 nmol/l
- At risk of deficiency: 30 nmol/l or less
Work of the the Mr. D
Vitamin D has many important functions:
- supporting bone health by enabling the absorption of calcium
- promoting muscle health
- modulating the immune system
- aiding cell growth
- reducing inflammation, which helps prevent diseases such as rheumatoid arthitis and psoriasis
- regulating blood pressure and supporting cardiovascular health
Symptoms
A vitamin D deficiency may produce no symptoms, or symptoms may take several years to appear. However, it may increase the risk of long term health problems.In time, low levels of vitamin D can lead to:
Osteoporosis: The bones become thin or brittle. The first sign may be a bone breaking easily as a result of minor trauma. It often affects older people.
Osteomalacia: This can affect children. The bones become soft, resulting in bone deformities, short stature, dental problems, fragile bones, and pain when walking.Researchers are looking into whether other symptoms or conditions, such as depression, bone pain, and weakness, may result from low vitamin D levels.
Foods sources of vitamin D
Good dietary sources of vitamin D include:
- oily fish, such as mackerel or salmon
- beef liver
- cheese
- mushrooms
- egg yolks
- fortified foods, including some breakfast cereals, orange juice, milk, soy drinks, and margarine
Most people can obtain the vitamin D they need from the diet and exposure to sunlight. Anyone who is worried about their intake of vitamin D or experiences any of the symptoms of a deficiency should speak to a doctor.
