Vitamin D, also known as the sunshine vitamin, is produced by the body as a response to sun exposure; it can also be consumed in food or supplements.
Having enough vitamin D is important for a number of reasons, including maintaining healthy bones and teeth; it may also protect against a range of conditions such as cancer, type 1 diabetesvitami s and multiple sclerosis.
Vitamin D has multiple roles in the body, helping to:
Maintain the health of bones and teeth.
Support the health of the immune system, brain, and nervous system.Regulate insulin levels and aid diabetes management.
Support lung function and cardiovascular health.Influence the expression of genes involved in cancer development.
WHAT IS VITAMIN D?
Despite the name, vitamin D is considered a pro-hormone and not actually a vitamin.
Vitamins are nutrients that cannot be created by the body and therefore must be taken in through our diet.
However, vitamin D can be synthesized by our body when sunlight hits our skin.
It is estimated that sensible sun exposure on bare skin for 5-10 minutes 2-3 times per week allows most people to produce sufficient vitamin D, but vitamin D breaks down quite quickly, meaning that stores can run low, especially in winter.
Recent studies have suggested that a substantial percentage of the global population is vitamin D deficient.
HEALTH BENEFITS OF VITAMIN D
1) Vitamin D for healthy bones
2) Reduced risk of flu
3) Reduced risk of diabetes
4) Healthy infants
5) Healthy pregnancy
6) Cancer prevention
Recommended intake of vitamin D
Vitamin D intake can be measured in two ways: in micrograms (mcg) and International Units (IU).
One microgram of vitamin D is equal to 40 IU of vitamin D.
The recommended intakes of vitamin D throughout life were updated by the U.S. Institutes of Medicine (IOM) in 2010 and are currently set at:
Infants 0-12 months - 400 IU (10 mcg).
Children 1-18 years - 600 IU (15 mcg).
Adults to age 70 - 600 IU (15 mcg).
Adults over 70 - 800 IU (20 mcg).
Pregnant or lactating women - 600 IU (15 mcg).
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