All You Need to Know About Vitamin D

Vitamin D is a fat soluble vitamin that can be synthesized in the skin with the aid of ultraviolet light. It is involved in the regulation of calcium and phosphorus metabolism and it is necessary for growth and is especially important for normal growth and development of bones and teeth in children. The recommended daily allowance (RDA) for adults is 200IU and for children is 400IU. It is estimated that the RDA can be achieved with the exposure of 30% of a person’s skin surface for 30 minutes at moderate latitudes. Food sources include fish liver oils, dairy products fortified with vitamin D, eggs, halibut, oatmeal, sardines, sweet potatoes, tuna, butter and alfalfa. Vitamin D is necessary to prevent Rickets in children and osteoporosis and bone fractures in older adults. Recently, there has been excellent evidence showing that Vitamin D has anti-cancer and immune boosting properties. Doses of 1000-3000IU daily might be required to achieve these effects. It is important however to monitor your blood levels of Vitamin D (specifically 1, 25 DHCC) to prevent toxicity when taking higher doses.