Vitamin D is one of the only vitamins produced naturally by the body. However, in order for the body to produce vitamin D, it has to be exposed to an adequate amount of sunlight. The Vitamin D is then absorbed into the blood where the intestines find it beneficial in aiding the bodies’ ability to take in greater amounts of Calcium and Phosphorus. To get the proper amount of D from the sun takes just ten minutes without sunscreen or SPF products. Sitting by a sunny window, taking a brief walk, eating a snack outdoors or doing some gardenings are all ways to easily fit getting Vitamin D into a busy schedule.
Vitamin D is most famous for its contribution to joint and bone health by helping the body absorbs calcium. It has been shown that people who take in enough vitamin D are less likely to suffer from osteoporosis and joint pain. This vitamin can also slow the affects of arthritis and lessen back pain in many individuals. Studies have shown that vitamin D can also prevent certain types of cancer.
Fish oil, egg yolks, and milk contain Vitamin D or you can take it in pill form. If you don’t get enough Vitamin D and become deficient there are some symptoms you can watch out for. Keep in mind that these symptoms can be caused by other problems.
- Extremely pale people may be lacking Vitamin D.
- Brittle Weak Bones and Fragile Teeth
- Cramping Muscles
- Insomnia
- Slow Healing of Bruises and Cuts
- Racing Heart
- Nosebleeds
- Irritability and Pain Sensitivity
- Cataracts and Nearsightedness
While it is important to have enough vitamin D in your diet, it is possible to take in too much vitamin D. This often happens when a person receives a good amount of sun exposure and consumes many foods that contain moderate amounts of vitamin D, but also continues to take a vitamin D supplement. Therefore, it is important to discuss with your doctor whether you require a vitamin D supplement as part of your diet. You may have a Vitamin D poisoning as showed by the signs below.
- Fatigue
- Headaches and Dizziness
- Thirst
- Appetite Loss, Nausea, and Vomiting
- Prickly Feeling in Fingers and Toes
- Sensitive Muscles, Joints, and Teeth
- Pain in the abdomen, Constipation or Diarrhea
- Bone Calcification and Artery Hardening
Different kinds of Vitamin D include synthetic Vitamin D2 or Calciferol and Vitamin D3 found in fish oils. There is also a synthetic version of Vitamin D3.
In years past people routinely took Cod Liver Oil as protection against Rickets and to heal broken bones. You can still buy it in health food stores. Cod Liver Oil is great in adding moisture to dry skin and in getting a beautiful boost of shine in hair when it is taken. It does stink and tastes bad, but you should be able to find it in pill form.
Milk is often fortified with vitamin D, and you can find good amounts of vitamin D in certain kinds of fish that are rich in omega-3 fatty acids. Cod liver oil is a herbal supplement that is rich in vitamin D. Vitamin D supplements are also widely available.
It is essential that older people take more Vitamin D to prevent bone deterioration. As with most vitamins a safe dosage for some may not be safe for others. Start out with 500 IU of Vitamin D and 1000 mg of Calcium. Listen to your body and pay attention to how you feel. You can always reduce the dosage or add to it.
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