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Vitamin D: Functions, sources and daily needs

At the time of the study, the name Vitamin D comes second in the category of vitamins. Since vitamin D is the best in itself like all other vitamins,

Vitamin D: Introduction

At the time of the study, the name Vitamin D comes second in the category of vitamins. Since vitamin D is the best in itself like all other vitamins, the requirement of vitamin D in the body cannot be replaced by any other vitamin K. Therefore vitamin D is also a very important vitamin due to its special properties, which is constantly needed by the body throughout life, especially during childhood, puberty and pregnancy, and women who are lactating. So let us know about Vitamin D in detail.

Vitamin D: Functions, sources

The chemical name of vitamin D is ‘CalciferolSunshine vitamin or Sunlight vitamin’.

Vitamin D comes under the category of fat-soluble vitamins, that is, vitamin D is soluble in fats and oils and is found in foods containing fats and oils (eg: ghee, nuts, etc.). Vitamin D being fat soluble, it is stored in the liver and in the adipose tissue found under the skin so that the body can use it from time to time as needed.

Symptoms of Vitamin D Deficiency

Vitamin-D deficiency in children is a big problem. Due to the deficiency of Vitamin D, children become weak and suffer from many diseases of bones and muscles. Often young and old people also suffer from vitamin-D deficiency, but children and lactating women suffer the most due to vitamin-D deficiency.

In childhood, when the body starts developing, vitamin D is very much needed at that stage, because vitamin- D is very much needed in bone formation, and vitamin- D plays an important role in the transport of calcium. If there is a deficiency of vitamin D in the body at the time of childhood, then the body cannot become strong and strong. Children who are deficient in vitamin D appear weak in physical appearance, their bones are loose and weak due to not joining properly, and their weight remains below average for age. However, this may be due to a deficiency of vitamin A or other vitamins, which can be known only after proper testing. Due to the lack of weight-bearing strength in the bones of children with vitamin D deficiency, the bones of the waist, knees, and feet become curvilinear due to their deformed system of sitting, sitting, and resting. Due to excessive deficiency of vitamin D in children, their body becomes very weak and deformed, which is called rickets or rickets.

If there is a deficiency of vitamin D in pregnant and lactating women, then the pain starts in their spinal cord, back, waist, thighs, and other joints, the bones also gradually become weak, which is called osteomalacia disease. 

If girls entering puberty become deficient in vitamin D, they suffer from leucorrhoea (white-leukorrhea or blood-leucorrhoea) for a long time and become very weak.

Since people of puberty are deficient in vitamin D, they can lead to arthritis, heart disease, diabetes, antelope, hysteria, and chronic cough. However, it depends on the nature of the person and the degree of vitamin D deficiency and these diseases can be due to other reasons as well.

In a nutshell, the symptoms of vitamin D deficiency in people of all ages are often:

1. Rickets
2. Cardiac or osteomalacia
3. Deformation of the jaw bones
4. Underdeveloped and crooked bones, weight loss,
5. Skin dryness,
6. Neuralgia.
7. White leucorrhoea,
8. Arthritis,
9. Diabetes,
10. Pneumonia, cough,
11. Heart disease,
12. antelope, hysteria
13. Hair weakening, breakage, fall, etc.

Causes of Vitamin D deficiency

The biggest reason for the deficiency of Vitamin D in children is to keep them in a more shielded environment or to keep them in the early or early morning light of the sun for a very short time. Other causes are poor digestive systems or diarrhea and stomach worms, and when babies become infected with these diseases, it is possible that they will be deficient in other vitamins as well as vitamin D deficiency. Third, if there is a deficiency of vitamin D in children who are currently only feeding their mother’s milk, their mother may have a vitamin D deficiency.

Vitamin D deficiency in adults is due to lack of sufficient sunlight or early morning light, improper diet, irregular lifestyle and serious illness, etc.

Diagnosis of Vitamin-D Deficiency

Vitamin-D deficiency is known only after seeing the diseases related to bones of children. For this identification, attention should be paid to the above symptoms. Apart from this, the deficiency of vitamin D is also detected properly by blood tests and other pathology tests.

Functions of Vitamin D

Many people consider vitamin D to be beneficial only for bone health because they know very little about vitamin D. Vitamin D has many important functions in the body, which every person should know because everyone wants to be healthy. Firstly, the symptoms of vitamin D deficiency have been mentioned above, if there is a sufficient supply of vitamin A in the body, then the function of vitamin D is to eliminate those symptoms. Along with this, there are many other functions of Vitamin D as follows:

Vitamin D is necessary for the absorption and transport of calcium and phosphorus in the body.

Vitamin D is essential for the structural growth of the body, and essential for the strength of bones, teeth, and hair. Vitamin D strengthens teeth and prevents cracking of teeth, and prevents cavities in teeth.

Sources of Vitamin D

Its main natural source is the early rays of sunrise (up to about 9 in the morning). Because the chemical element called ergosterol present in the layer of fat under the skin reacts with the initial rays of the sun to form vitamin D. Therefore, if the rays of the sun fall at the time of massage of the body or likewise sitting in the initial sun of the sun, in this way the human body gets a sufficient supply of vitamin D. That is why in the countryside small children are massaged by their mothers in the morning light, and those children become strong.

Talking about the presence of vitamin D in foods, all sources of vitamin A are sources of vitamin D. Although vitamin D is present in high quantities in cheese and cow’s milk, in small amounts, it is also found in tomatoes, and carrots, wheat, corn, etc. Since vitamin D is not destroyed by heating food containing vitamin D on fire for a long time.

The daily requirement of Vitamin D

The amount of vitamin D a person needs depends on the age of the person. The average daily recommended intake in micrograms (mcg) and international units (IU) is listed below:

Age stage.Recommended amount
1. Birth to 12 months10 mcg (400 IU)
2. Children 1-15 years15 mcg (600 IU)
3. Teenagers 16-18 Years17 mcg (650 IU)
4. Adults 19-70 Years15 mcg (600 IU)
5. Adults 71 years of age & older15 mcg (600 IU)
6. Pregnant Women 15 mcg (600 IU)
7. Lactating women15 mcg (600 IU)

Remedy to overcome Vitamin-D deficiency

To overcome the deficiency of Vitamin D, first of all, improve your lifestyle and connect with nature, so that your body can get enough sunlight. Apart from this, attention should also be paid to the digestive system, because if the digestive system is not well, then no matter how many natural or artificial vitamin D food supplements are eaten, they cannot be absorbed in the body. Therefore, to overcome the deficiency of vitamin D, the digestive system is first corrected. The best way for that is to get treatment from an experienced and learned homeopathic doctor because homeopathic medicines properly cure the disease with great accuracy. Others can get proper treatment from a qualified doctor of any method.

Drugs are used to treat vitamin D deficiency, both injectable and taken by mouth. Both types of medicines are available in the market, but they are less effective than natural foods.

To overcome the deficiency of vitamin D through nutritious food, milk, curd, butter, green leafy vegetables like spinach, mint, radish, carrot, beet, tomato, etc., and yellow sweet fruits like mango, papaya, etc.

Can an overdose of vitamin D be harmful?

Yes, consuming too much vitamin D can be harmful. High levels of vitamin D in your blood (greater than 375 nmol/L or 150 ng/mL) can cause excessive urination and thirst, and kidney stones. Extremely high levels of vitamin D can cause kidney failure and an irregular heartbeat. High levels of vitamin D are almost always caused by consuming artificial vitamin D pills in excess of dietary supplements. You can’t get much-advanced vitamin D from sunlight because your skin only absorbs enough of the vitamin D.


We have provided important information related to Vitamin D in this post and we believe that with the help of this post you will be able to know about Vitamin D very well. If still you have any doubt then feel free to write in below comment box.

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