Vitamin D | Instructional Fitness

Nutrition

Home » Resources » Nutrition » Vitamin D

Vitamin D

Vitamin D

Vitamin D is a fat-soluble vitamin that requires fat and minerals to be absorbed.  This vitamin is unique in that it can be created simply by spending time in the sun.  Ultraviolet rays react with the oils on the skin to create the vitamin, which then gets absorbed into the body.

Vitamin D also plays a few important roles in the body.  Among these functions are:

  1. Promote absorption of Calcium and Phosphorus and helps deposit these minerals in the bones and teeth.
  2. Prevents rickets (Bow-Leg) and reduces the risk of osteoporosis.
  3. Can help build immunity to certain illnesses such as colds.
  4. Help regulate cell growth.

Since vitamin D is fortified in milk, yogurt, breads, and cereals, deficiencies are extremely rare.  If an overdose occurs, it is more than likely due to supplementation of the vitamin.

Recommended Dosages for vitamin D range from 5 micrograms to 15 micrograms or 200 IU to 600 IU depending on age.  For adults over the age of 50, 10 micrograms or 400 IU is recommended while 15 micrograms or 600 IU is recommended for those over age 70.