Vitamin D is essential for calcium and phosphorus metabolism. Vitamin D is produced in the skin by ultraviolet rays from the sun. Those people who have dark complexion gets lesser vitamin D from the sun ray's than people with white colour. It is also important for the formation and maintenance of a healthy bones and teeth. Vitamin D is a water soluble vitamin.
Children who has a deficiency from this vitamin often develop rickets which is characterised by bowed legs and malformed bones.
Vitamin D required for an ordinary person is small but pregnant and lactating women and children require a higher amount than others. Some expert says that vitamin D is more of a hormone than a vitamin.
Symptoms of Deficiency :
- Soft bones (rickets)
- Rheumatic pains
- Exhaustion
- Menopausal symptoms
- Hypothyroidism
- Tetany
- Nails are thin with ridges and easily break
Dosage:
•Recommended Daily Requirements - 400 I.U.
•Supplemental Dosage - 1 tsp cod liver oil in winter.
•Therapeutic Dosage - 1,500 to 2,800 I.U.
Food Sources of Vitamin D :
Fish liver oil, sardines, tuna, nuts, seeds, margarine fortified with vitamin D; exposure to sunlight or other ultraviolet sources; milk, eggs and liver.
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