What does Vitamin D do?
- Promotes absorption of calcium and Phosphorus, which in turn regulates how much calcium remains in the blood.
- Helps deposit calcium and phosphorus into bones and teeth, keeping them strong and reducing fracture risk.
- Helps regulate cell growth. Plays a role in immunity.
How can you become deficient?
- If you do not consume enough vitamin D from food sources, or absorb enough if sun exposure is limited.
- Symptoms can include: Excessive sweating in your head, and bone and muscle weakness, which can be subtle.
- Your kidneys cannot convert vitamin D to its active form
- If you have dark skin, or are over 65 years, you may not get enough vitamin D in your diet or get enough sunlight for your body to produce it.
What if I consume too much vitamin D?
- Vitamin D is stored in your body, therefore too much can be toxic. This can lead to confusion, problems with heart rhythm, and kidney stones or damage.
- Symptoms include poor appetite, weakness, constipation, nausea and weight loss.
- Overdose usually comes from dietary supplements, not food. Furthermore, because the body limits its own vitamin D production, excessive sun exposure won’t result in vitamin D toxicity.
How do I get more Vitamin D?
- Since your body can make vitamin D after sunlight, or ultraviolet light you may expose your bare skin to sun.
- By consuming fatty fish such as salmon, tuna. Vitamin D fortified foods, such as: milk, yogurt, cheese, juices, breakfast cereals, breads, mushrooms, as well as eggs from hens raised on vitamin D fortified feed, and egg yolks.
- If you are concerned about whether you are getting enough vitamin D, talk to your Doctor about whether a vitamin supplement might benefit you, or your Registered Dietitian, Stacy about your diet.