Understanding Vitamin D and Its Functions

Vitamin D, also called "calciferol" or "sunshine vitamin", is a fat-soluble vitamin that occurs naturally in some foods, is added to some fortified foods, and can also be used as a dietary supplement. Sunlight is our main source of vitamin D. Our skin naturally produces vitamin D when the ultraviolet rays in the sun hit the skin. Vitamin D is essential for our health and promotes the formation of healthy bones in children, adults and the elderly because it promotes calcium absorption and regulates phosphate levels in the body. Without enough vitamin D, our bones can become thin, brittle or weak; but adequate levels of vitamin D can support children's bone growth. Studies have shown that taking vitamin D and calcium together can protect against osteoporosis in the elderly.

Benefits of Vitamin D

Strengthens bones and muscles

Vitamin D supports the growth of strong bones and also helps the body develop muscle fibers. Its levels are associated with healthy bone mineral density and bone quality, and vitamin D can reduce the risk of bone fractures and keep us healthy every day.

Good for heart health

Vitamin D is good for heart health and may help stabilize blood pressure levels. It promotes cell growth in the heart area and helps remove anything in the body that may block blood vessels or cause stiffness.

Helps maintain emotional health

Vitamins are involved in several brain activities. There are studies that show it can support emotional health.

May help stabilize blood sugar levels

Vitamin D may help stabilize blood sugar levels and enhance liver function, and is suitable for people who are concerned about their blood sugar levels.

Rich source of vitamin D

Sunlight is our main source of vitamin D. When sunlight hits our skin, our bodies produce vitamin D. Vitamin D is also found in the food we eat. For example, the flesh of fatty fish such as trout, salmon, tuna and mackerel contains vitamin D, and cod liver oil is also rich in vitamin D. Foods such as mushrooms, beef, liver, egg yolks and cheese also contain small amounts of vitamin D. In many countries, vitamin D is added to fruit juice, yogurt, margarine and other fortified foods.

Foods richest in vitamin D and their content:

food	Serving	Amount of Vitamin D per serving (IU)
Cod liver oil	1 tablespoon	1,360
trout	Fried fish, 3 oz	645
salmon	Fried fish, 3 oz	570
White mushroom	1/2 cup	366
Vitamin D-fortified milk	1 Cup	120
Vitamin D-fortified soy, almond, and oat milks	1 Cup	100-144
Vitamin D-fortified cereals	1 servings	80
sardine	2 pieces of oil can	46
Large eggs	1 individual	44
Liver, beef	3 ounces	42
tuna	3 ounces	40
cheese	1.5 ounces	17

Vitamin D deficiency

When people don't get enough vitamin D in their diet or from sunlight, they develop vitamin D deficiency. Today, this disease is a common disease worldwide that affects children's bone growth. This disease occurs when a child's legs become bowed because the bones become soft. In teenagers and adults, vitamin D deficiency may weaken bones, making them more susceptible to fractures. Factors like season and skin color can also increase your chances of developing vitamin D deficiency.

People who are susceptible to vitamin D deficiency

fetus

The fetus relies on the mother's body to supplement healthy vitamin D. If the pregnant woman's vitamin D content does not reach healthy levels, she will not be able to provide this vitamin to her child through breast milk. Therefore, pregnant women are advised to eat more foods rich in vitamin D and increase their outdoor time to prevent the fetus from vitamin D deficiency.

Elderly

Older people's skin has a lower ability to synthesize vitamin D from sunlight. In addition, they spend more time indoors, greatly increasing the risk of vitamin D deficiency.

People who do not absorb enough sunlight

This group includes people who wear sunscreen in the office or in the car, and most people who wear long skirts or headscarves for religious reasons. These people are unable to absorb sufficient sunlight.

Dark-skinned people

People with dark skin, especially Africans, are more likely to suffer from vitamin D deficiency because dark skin reduces the skin's ability to convert vitamin D from sunlight.

Vitamin D content standards

The following table shows the vitamin D requirements of different age groups.

age	Male	Female	Pregnant woman	lactating mother
0-6 months	25 mcg (1,000 IU)	25 mcg (1,000 IU)
7-12 months	38 mcg (1,500 IU	38 mcg (1,500 IU)
1-3 years old	63 mcg (2,500 IU)	63 mcg (2,500 IU)
4-8 years old	75 mcg (3,000 IU)	75 mcg (3,000 IU)
9-18 years old	100 mcg (4,000 IU)	100 mcg (4,000 IU)	100 mcg (4,000 IU)	100 mcg (4,000 IU)
Over 19 years old	100 mcg (4,000 IU)	100 mcg (4,000 IU)	100 mcg (4,000 IU)	100 mcg (4,000 IU)

Is too much vitamin D good for you?

Taking too much vitamin D is harmful to your health. Overdose of vitamin D is caused by taking too many vitamin D supplements. Vitamin D can promote calcium absorption, but too much vitamin D can lead to hypercalcemia.

Recommended Vitamin D Supplements

Jamieson – Vitamin D3 1000IU

This bioavailable product contains natural ingredients that are easily absorbed by the body and is a smart choice for older adults who want to maintain vitamin D levels and prevent osteoporosis. Taking 1 capsule containing 1000 IU daily helps promote bone growth and maintain strong teeth. Good quality brands also offer these products, and Jamieson's products are very reliable, safe and effective.

Weberjian-Vitamin D3 1000IU

Vitamin D3 from Weber is another great option for adults who want to increase bone density, strengthen bones, and prevent osteoporosis. This supplement also has great effects on the body and immune system.

Weberjian——Vitamin D3 Drops for Pregnant Women and Infants 400IU

For mothers who want to maintain their children's bone health, this is the right choice for vitamin D for infants and young children. This product contains 400IU of vitamin D3, which is the ideal content for pregnant women and fetuses. Taking this product can provide babies with enough vitamin D to maintain strong bones and teeth as they begin to develop. Babies under 1 year old only need to add 1 drop to breast milk or daily food. Pregnant women should take it 1-2 times a day, either alone or with food.