Vitamin D or cholecalcierol deficiency is considered to be the most common nutritional deficiency and also one of the most common undiagnosed medical conditions in the world.
It is a fat-soluble vitamin that is naturally present in very few foods. It is produced by the body when sunlight strikes the skin.
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It is present in fatty fish like salmon, tuna and mackerel and a small amount in beef liver and egg yolks. In western countries, milk and cereal and other foods are fortified with vitamin D. If you are a vegetarian then possible sources could be sun-dried shiitake and button mushrooms!
Several important functions include regulating the absorption of calcium and phosphorus, which are important to keep bones and teeth healthy. Deficiency of this vitamin leads to a condition called Rickets & Osteomalacia. It has an important role in immunity development, function of the musculoskeletal system, blocks the release of parathyroid hormone (this hormone reabsorbs bone tissue making it brittle). It is of significance in gene coding proteins involved in cell proliferation and reduction.
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Endogenous our body's production of vitamin D occurs when sunlight strikes the skin as explained. These can be influenced by:
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To understand its role, the deficiency manifestations will explain its importance. In Vitamin D deficient child, the intestinal absorption of calcium and phosphorus is decreased. Parathyroid gland (another endocrine gland closely interlinked) recognizes that there is low serum calcium and releases Parathyroid hormone in an effort to normalize and bring it back to normal range. It does so from the bones and does not allow normal mineralization of bones to occur with calcium and phosphorus. Over a period of time, weeks to months, bones become brittle; leading to stunting, rickets or osteomalacia.
Early symptoms include musculoskeletal pain, periodontal (teeth) pain, loss of appetite, diarrhoea, burning pain in the mouth or throat, etc. Vitamin D is present in a variety of receptors throughout our immune system, lack of which gives rise to frequent infections and thereby compromising nutrition and growth.
Daily intake of Vitamin D in the form of supplements is required. As per the age of the child/ individual, the doses vary:
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Increased dosing as per preexisting medical condition may be required for e.g. Epilepsy on medications - 2000IU/day, kidney disease- 4000IU/day and such as suggested by the medical professional.
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Foods like fatty fish, cod liver oil or other fish liver oils, egg yolks, and mushrooms exposed to sunlight are rich in vitamin D. For vegetarians, cereals, orange juice, and milk fortified with vitamin D are good sources. You can also find Vitamin D fortified yogurt, tofu, or cheese.
You can get your required dose of Vitamin D from sunlight, fatty fish, mushrooms, or fortified foods. If this is insufficient or unsustainable, you can opt for supplements. Though the skin produces Vitamin D when exposed to sunlight, the ability decreases with age. As melanin content in the skin increases, the ability to process and convert the sunlight into Vitamin D decreases.
Yes, vitamin D is very important for hair growth. A vitamin D deficiency can negatively affect hair growth, leading to excess hair loss or thinning. Vitamin D helps create new follicles from which new hair grows. It also initiates the anagen (growth) phase in the hair cycle.
No, bananas do not contain Vitamin D. They are a good source of magnesium and potassium. The magnesium from the bananas can help activate the vitamin D already present in the body. Your body can derive vitamin D from sunlight, foods, or supplements.
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