Vitamin D Increases Calcium Absorption - Are You Getting Enough To Strengthen Your Bones?

Vitamin D

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Produced by the body when the skin is exposed to sunlight, and found in foods of animal origin, D vitamin is crucial for the development of healthy bones and teeth, particularly during childhood. Without it, your body cannot build or maintain strong bones.

How It Works

The D vitamin is a fat-soluble vitamin that controls calcium absorption, which affects bone development and is also essential for blood clotting. When it is in short supply, less calcium is absorbed from food and blood levels have to be maintained by taking calcium from bones.

Also known as the 'sunshine vitamin', the body stops producing vitamin-D once you have got a suntan.

Deficiency Symptoms

Backache
Tooth decay
Twisted limbs in children
Brittle, painful bones

Benefits

Osteoporosis

Elderly people and those at risk of developing osteoporosis may benefit from taking vitamin-D supplements to increase calcium absorption and strengthen bones.

Healthy Teeth

Vitamin-D supplements can strengthen teeth and reduce bone loss caused by gum disease.

Rickets

Vitamin-D prevents the childhood disease rickets, which causes soft, malformed bones.

Psoriasis

Some people with psoriasis find that their symptoms improve when they increase their daily intake of the D vitamin.

Vitamin-D is known as the 'sunshine vitamin' and is essential for healthy bones and teeth.

Supplements

If you have plenty of exposure to sunlight you are unlikely to need vitamin-D supplements. People who cover themselves up from the sun (for example followers of certain religions), particularly if they are vegetarians or vegans; night workers; those who use high-factor sunscreens; and those who are housebound may need to take supplements.

Because it is found mainly in animal products, vegetarians and vegans may need supplements. Pregnant and breastfeeding women may also benefit from D vitamin supplements. Multivitamin tablets usually contain 5mcg of vitamin D, but you may need twice this amount if you are over 50. You should not take more than five times the RDA.

Precautions

D vitamin is the most toxic vitamin and side effects include vomiting, headaches, diarrhoea and depression. Taking cod liver oil and supplements can result in excessive intake. Children are most at risk of overdosing on D vitamin and should not be given supplements unless under strict medical supervision.

Vital Facts

Recommended daily allowance for adults:
5mcg

Main functions:

Helps build healthy teeth and bones
Prevents rickets
Controls calcium absorption

Food Sources:

The adult RDA can be obtained from two canned pilchards. Eating fried foods can reduce your body's absorption of vitamin-D, as can mineral oil (used in laxatives) and a smoggy atmosphere.