Vitamin D deficiency can cause a wide range of problems, from subtle changes in mood and energy levels and increased colds to malformation of bone in more severe states. Despite its status as the only vitamin that humans can synthesize from exposure to sunlight, vitamin D deficiency may affect more people than previously thought.
Vitamin D
You will find vitamin D in the diet in two forms. Vitamin D-3 exists in cod liver oil, oily fish and eggs, while mushrooms provide some vitamin D-2. However, the National Institutes of Health notes that the quantities found in such foods do not generally meet the body's requirements and that production from skin cells makes up the majority of vitamin D in the body. These specialized cells produce vitamin D-3, also known as cholecalciferol, in response to intense sunlight.
Chronic Deficiency
Dr. John Holick, the head of the Vitamin D Council, reports that spending too much time indoors can have serious implications for your vitamin D status, as it means you cannot manufacture the nutrient. Holick blames lifestyle changes and over-zealous use of sunscreens as major factors in widespread vitamin D deficiency. Overcoming these shortages in winter months remains difficult, as the sunlight in more Northern states does not reach a sufficient intensity to trigger vitamin production at the skin.
Studies
Arguments have raged for some time as to the requirements of the human body for vitamin D. A 2008 study at the Winthrop University Hospital in New York aimed to answer this question. Researchers measured 138 volunteers' vitamin D status using blood tests; they then provided them with varying doses of vitamin D-3 supplements over the course of six months, concluding that adults require an average of 3,800 international units of the compound per day to maintain a suitable level of the vitamin D in the body. The results were published in the "American Journal of Clinical Nutrition" in June the same year.
Dosage
Dr. Joseph Mercola, a U.S. physician and the author of "The No Grain Diet," points to vitamin D as one of the most important factors in your day-to-day health. He suggests that every individual address his requirements for this nutrient, especially in the winter, recommending that adults take 5,000 units per day during the winter if they suspect a deficiency. He sees this as a sensible step in supporting your immune system during the flu season.
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