Vitamin D promotes the absorption of calcium in the body and is essential for bone growth. It is also involved with neurological and muscular functioning as well as cell growth. The daily value, DV, of vitamin D for anyone 4 years old and older is 400 IU per day. Deficiency occurs when your vitamin D intake is regularly less than the DV. Vitamin D deficiency causes major health problems.
Sources
Vitamin D is highly concentrated in fish flesh from salmon, tuna and mackerel. Cheese and egg yolks also contain vitamin D, but in small amounts. Vitamin D may also be added to milk, orange juice and cereals. Since vitamin D is not contained in many foods, other sources of vitamin D may be needed to meet the DV. Supplements are one way to add more vitamin D to your diet. Another source of vitamin D is sunlight. Exposure to ultraviolet B rays causes the synthesis of vitamin D.
Bones
Vitamin D strengthens and prevents bones from disease. Thin, brittle bones are associated with vitamin D deficiency. Bone diseases, such as rickets and osteomalacia occur in children and adults, respectively, from a vitamin D deficiency. Children with rickets have soft bones because bone tissue is unable to mineralize properly without vitamin D. Osteomalacia is bone weakness in adults caused by inadequate levels of vitamin D. Symptoms of osteomalacia include bone pain and muscle weakness.
Osteoporosis
Osteoporosis is a disease characterized by bone tissue deterioration and low bone mass that weaken bones, making individuals prone to fractures. Calcium deficiency is the main cause of osteoporosis. However, vitamin D deficiency is a contributing factor because it limits the amount of calcium absorbed by the body. Therefore, calcium and vitamin deficiencies over time make people susceptible to osteoporosis.
Risk Factors
Some people are more vulnerable to vitamin deficiency than others. In addition to diet inadequacy, aging and obesity are two common risk factors. Excessive body fat makes vitamin D less accessible to the body, according to Jane Higdon, Ph.D., of the Linus Pauling Institute of Oregon State University.
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