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What is the function of vitamin D in the human body?

Vitamin D is essential for our body. It strengthens the immune system, the bones and supports our muscles. Many people underestimate their physical needs and unknowingly suffer from vitamin D deficiency.

The human body produces vitamin D mainly from exposure to the sun. Without this, we would not be able to produce enough of this vitamin. Vitamin D can also be obtained through a healthy diet such as fish, mushrooms, or dairy products.

Since the sun is our greatest source of vitamin D, a vitamin D deficiency can be found in many people in the northern hemisphere, especially in winter. Extreme deficiency can lead to bone damage and increase the risk of bone loss (osteoporosis) and bone deformation. The immune system is also weakened so that those affected can become more susceptible to infections.

Woman with sunglasses sunbathing on green grass

Photo: Pixabay...

What is the function of vitamin D in the human body

The main vitamin D function in the body is in the area of the bones. Vitamin D promotes the formation and development of bone stem cells. It also regulates the absorption of calcium in the intestine and promotes the incorporation of calcium and phosphate into the bones (mineralization) - the bones become hard and strong. 

In addition, calcium and phosphate are also part of strong teeth.

Other, but not yet scientifically proven effects of vitamin D:

  • Strengthening the immune system
  • Reduction of vascular disease
  • Strengthening the muscles
  • Protection against rickets (softening and weakening of bones in children) - this is why the administration of vitamin D is so important in babies
  • Protective effect for the nerve cells in the brain
  • Positive effect on the cardiovascular system
  • Protective effect against cancer
  • Positive effect on the psyche

A vitamin D deficiency diagnosis can be made with the help of a blood test. 

Vitamin D controls the absorption and utilization of calcium in the body. It is an extremely important part of our bones. However, calcium is also the reason why vitamin D supplements can be dangerous. 

Continued overdose of vitamin D can lead to an excessive intake of calcium. In certain cases, this so-called hypercalcemia can lead to calcification of organs and vessels, which can, for example, promote the development of kidney stones and heart attacks.

Therefore it’s recommended to consult with a doctor before taking vitamin D supplements.

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What is the safe amount of vitamin D to take daily?

If we assume that a person gets virtually no vitamin D from sunshine and that this person gets adequate amounts of calcium, according to IOM committee the following amounts of vitamin D from diet or supplements are recommended:

  • Infants age 0 to 6 months: adequate intake, 400 IU/day; maximum safe upper level of intake, 1,000 IU/day
  • Infants age 6 to 12 months: adequate intake, 400 IU/day; maximum safe upper level of intake, 1,500 IU/day
  • Age 1-3 years: adequate intake, 600 IU/day; maximum safe upper level of intake, 2,500 IU/day
  • Age 4-8 years: adequate intake, 600 IU/day; maximum safe upper level of intake, 3,000 IU/day
  • Age 9-70: adequate intake, 600 IU/day; maximum safe upper level of intake, 4,000 IU/day
  • Age 71+ years: adequate intake, 800 IU/day; maximum safe upper level of intake, 4,000 IU/day

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