We know too well how important Vitamin D is to our health and wellbeing. A natural part of us! But there are times when Vitamin D can be depleted especially for those in Northern Hemisphere, as our Northern sunshine only gives us Vitamin D for part of the year.
Vitamin D is important for health. Some of its roles in the body include:
- helping with the absorption of calcium
- maintaining healthy bones
- regulating genes and cell growth
- preventing rickets and osteoporosis
- modulating the immune system
Vitamin D is naturally present in very few foods, and often in amounts too low to help a person meet their daily recommended intake. In response, manufacturers fortify several foods with the vitamin.
According to a 2020 review, 50% of the worldwide population has insufficient levels of vitamin D.
How can I get more vitamin D?
There are a few foods that naturally have some vitamin D:
- Fatty fish such as salmon, tuna, and mackerel
- Beef liver
- Cheese
- Mushrooms
- Egg yolks
As mentioned above, you can also get vitamin D from fortified foods. That is, foods with Vitamin D intentionally added. You can check the food labels to find out whether a food has vitamin D.
Foods that often have added vitamin D include:
- Milk
- Breakfast cereals
- Orange juice
- Other dairy products, such as yogurt
- Soy drinks
Vitamin D is in many multivitamins. There are also vitamin D supplements, both in pills and in a liquid for babies.
Can too Much Vitamin D be Harmful?
Yes, getting too much vitamin D (known as vitamin D toxicity) can be harmful. This is why its very important to only take Vitamin D supplements on the advice of a qualified practitioner who can arrange for Vitamin D testing to confirm if you are deficient.
Signs of toxicity include nausea and vomiting, poor appetite, constipation, weakness, and weight loss.
Very high levels of vitamin D can damage the kidneys. It also raises the level of calcium in your blood. High levels of blood calcium (hypercalcemia) can cause confusion, kidney failure, and irregular heartbeat (arrhythmia).
Most cases of vitamin D toxicity happen when someone overuses vitamin D supplements. You cannot get too much vitamin D from sun exposure because the skin limits the amount of vitamin D it makes.
You can read more about Vitamin D at the following locations:
Source: https://www.medicalnewstoday.com/articles/vitamin-d-deficiency-symptoms#vitamin-d
Source: https://medlineplus.gov/vitaminddeficiency.html
