Vitamins > VITAMIN D

[Neon Beach]

Not just a vitamin; it is in face primarily considered a hormone.

Skin cells can convert a cholesterol-like substance to the prohormone vitamin D, using sunlight

Overall, sun exposure provides about 90% of our vitamin D needs

Liver and kidney cells then convert the prohormone to its active hormone form

The amount of sun exposure needed by individuals to produce vitamin D depends on their skin color, age, time of day, season, and location

Experts recommend that people should expose their hands, face, and arms at least two to three times a week for 25% of the time it takes to turn ones skin pink (5-10 min) to make enough vitamin D

Persons with dark skin would need additional exposure, about 3-5 times the amount just recommended


FUNCTIONS OF VITAMIN D

Main function is to help regulate calcium and bone metabolism

In concert with other hormones, especially parathyroid hormone, the vitamin D hormone closely regulates blood calcium to supply appropriate amounts of it to all cells

The most obvious result of the vitamin D hormone action is increased calcium and phosphorous deposition in bones

Without adequate calcium and phosphorus deposition during synthesis, bones weaken and bow under pressure (child with these symptoms-rickets)

Osteomalacia (soft bones) is results from inefficient calcium absorption in the intestine or poor conservation of calcium by the kidneys

This leads to fractures in the hip and other bones


VITAMIN D SOURCES AND NEEDS

Few foods contain appreciable amounts of vitamin D

Rich sources are fatty fish, fortified milk and yogurt, and some ready-to-eat breakfast cereals


UPPER LEVEL FOR VITAMIN D

The upper level for vitamin D is 50 micrograms per day

It’s based on the risk of overabsorption of calcium and eventual calcium deposits in the kidneys and other organs

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