Vitamin D is a category of different kind of substances. The most widely known form of vitamin D is cholecalciferol, which is a fat-soluble vitamin D3. The fact that it is a fat-soluble vitamin makes it possible to have too high levels of vitamin D, with toxicity as a result. It is therefore important to make sure that the vitamin D levels are within range.
Recommended Vitamin D levels
- 0-3 years: 5 µg
- 4-50 years: 2.5 µg
- 51-60 years: 5 µg
- 61-70 years: 7.5 µg
- older than 70 years: 12,5 µg
- pregnant or lactating women: 7,5 µg
Note: the Reference Nutrient Intake (RNI) states that no dietary intake is required, as you reach these levels through sunlight and a normal diet. However, if you are at risk of deficiency, then the Lower Reference Nutrient Intake (LRNI) states 10 µg.
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Vitamin D Sources
For humans, the most important source of vitamin D is sunlight. Our skin uses photoactivation to turn a form of cholesterol into cholecalciferol, which the liver and then the kidney turn into vitamin D. Besides sunlight, our body also detracts cholecalciferol from our diet, which then follows the same route through liver and kidneys.
Food sources with vitamin D include fish, butter, margarine, full milk, milk products, egg (the yolk). The top 5 sources of vitamin D are:
- haring (22 µg / 100 g)
- mackerel (17.5 µg / 100 g)
- salmon (12.5 µg / 100 g)
- oysters (3 µg / 100 g)
- eggs 1.75 µg / 100 g)
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Vitamin D Deficiency
The symptoms of a deficiency in vitamin D are usually prevalent in children and elderly:
in children
- low muscle tension
- high levels of aminoacids in urine
- signs of Rickets (disease)
in elderly
- loss of bone mass
- signs of osteoperose
People At Risk Of Vitamin D Deficiency
Normally, a deficiency in vitamin D is caused by a lack of exposure to sunlight, and/or a lack of vitamin D in our dietary intake. The three reasons for a deficiency in vitamin D, are
- an inadequate synthesis of vitamin D in the skin
- a low dietary intake of vitamin D (food rich in animal fat)
- a malabsorption in our bodies, possibly caused by gastrointestinal diseases (coeliac or Crohn’s disease) or smoking
In western countries, people who can be at risk of low levels of vitamin D are Asian women, vegans and elderly with a poor diet, especially when they have no regular exposure to sunlight.
Nutritional deficiencies are quite common among the elderly, especially when they are institutionalized. Besides a lack of sunlight, elderly may also suffer from deficiencies that are caused by depression, motivation, cooking skills and abilities, and dental issues. For them, it may be necessary to take vitamin D supplements.
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Vitamin D overdose
the symptoms of an excess of vitamin D are:
- chronic fatigue
- sleepiness
- calcification of coronary artery and kidney tissue
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Vitamin D and diseases
vitamin D deficiency is related in one form or another (as treatment or symptom) to the following diseases:
- renal disease
- psoriasis
- osteoporosis (low bone mass)
- hypocalcaemia
- rickets / osteomalacia
- Multiple Endocrine Neoplasia (MEN) type 1
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Wow, thanks for the information about all the different vitamins. Some of these symptoms look very familiar
Great information that will definitely be put to use, thanks again!