Vitamin D Introduction
Vitamin D is crucial for bone health. Also known as the 'sunshine vitamin,' it enables calcium absorption, reducing the risk of fractures and osteomalacia in adults.
Sources of Vitamin D
The sun is a primary source of Vitamin D. However, fatty fish, liver, egg yolks, and fortified foods also contribute to its dietary intake. Supplementation can help in deficiency.
D's Role in Bones
Vitamin D maintains calcium and phosphate levels for bone formation. It's also involved in bone growth and remodeling, preventing brittle and misshapen bones.
Deficiency leads to bone diseases: rickets in children, causing bone pain and deformities, and osteoporosis in adults, heightening fracture risk due to decreased bone mass.
Vitamin D and Genetics
Genes influence Vitamin D levels. Variants in genes like GC and CYP2R1 affect its synthesis and metabolism, potentially impacting bone health differently among individuals.
Recommended Daily Intake
Daily intake varies by age, health, and exposure to sunlight. Generally, 400-800 IU is recommended. Some experts suggest up to 2000 IU for optimal bone health.
Beyond Bone Health
Vitamin D also modulates the immune system, reduces inflammation, and may lower the risk of certain cancers, diabetes, and heart diseases, showcasing its multifaceted benefits.