Vitamin D is an essential vitamin primarily obtained by your body through exposure to sunlight. Vitamin D can also be obtained through ingestion of many types of fish and in products such as milk and breakfast cereals artificially fortified with vitamin D. Once obtained, vitamin D will be transported through your bloodstream to your liver or kidneys, where it will be broken down or converted into other compounds that have effects on your body.
Calcium Absorption
One of the primary effects that vitamin D has on your body is that it enhances your body's ability to absorb calcium. Vitamin D will also help maintain normal calcium and phosphate concentrations, which enable bone growth and bone remodeling. A deficiency in vitamin D can lead to bone diseases such as rickets and osteomalacia. When taken with calcium, vitamin D can help prevent the development of osteoporosis in older adults.
Immune System Maintenance
Vitamin D helps maintain normal immune function in humans by making you more resistant to many diseases and viral attacks. Most notable is the ability of vitamin D to help protect against the common cold and the virus that causes Swine influenza. When your vitamin D levels are low, a decrease in immunity is observed, thereby making you more vulnerable to illness.
Psychological Effects
Adequate levels of vitamin D can help develop a strong central and peripheral nervous system throughout your body. Vitamin D is involved in the synthesis of endorphins and other hormonal compounds in your brain that have been shown to reduce the symptoms of anxiety and depression. Low vitamin D levels have been directly linked to a higher risk of anxiety and depression. Maintaining adequate levels of vitamin D may help reduce the symptoms associated with these psychological disorders.
Normal Vitamin D Range
In the United States, the Institute of Medicine created a new Dietary Reference Intake for vitamin D. Recommended vitamin D intake is displayed in terms of international units; 1 mcg of vitamin D is equivalent to 40 IUs. It is now recommended that most individuals consume at least 600 IUs daily. Older adults are recommended to consume 800 IUs daily, while infants should only take 400 IUs daily. All individuals should not exceed 4,000 IUs per day.
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