WORLD VITAMIN D DAY

Vitamin D is a group of fat-soluble secosteroids responsible for increasing intestinal absorption of calcium, magnesium, and phosphate, and many other biological effects.

Vitamin D levels drop rapidly as the sun becomes weaker in the autumn. This is why World Vitamin D Day is celebrated anually on 2nd November.

The discovery of vitamin A by McCollum and Davis in 1913 ushered in the era of accessory food substances culminating in the achievement of that goal. It included the discovery of vitamin D and its production in skin caused by ultraviolet light. This was followed by a description of its actions at the physiological level that resulted in a healthy skeleton and beyond.

The Recommended Dietary Allowance for vitamin D provides the daily amount needed to maintain healthy bones and normal calcium metabolism in healthy people. Assuming minimal sun exposure, the Recommended Dietary Allowance for adults 19 years and older is 15 mcg daily for men and women, and for adults over 70 years it is 20 mcg daily.

Some foods are naturally rich in vitamin D3. The best sources are the flesh of fatty fish and fish liver oils. Smaller amounts are found in egg yolks, cheese, and beef liver. A few mushrooms contain some vitamin D2. In addition some commercially sold mushrooms contain higher amounts of D2 due to intentionally being exposed to high amounts of ultraviolet light. Many foods and supplements are fortified with vitamin D like dairy products and cereals.

Vitamin D is a family of nutrients that shares similarities in chemical structure. In our diet, the most commonly found members are vitamin D2 and D3. While both types help us meet our vitamin D requirements, they differ in a some important ways. Vitamin D2 is made from plants and is found in fortified foods and some supplements. Vitamin D3 is naturally produced in the human body and is found in animal foods.

Vitamin D deficiency may occur from a lack in the diet, poor absorption, or having a metabolic need for higher amounts. If one is not eating enough vitamin D and does not receive enough ultraviolet sun exposure over an extended period, a deficiency may arise. People who cannot tolerate or do not eat milk, eggs, and fish, such as those with a lactose intolerance or who follow a vegan diet, are at higher risk for a deficiency.

Vitamin D helps in regulating the amount of calcium and phosphate in the body. Our bodies need these nutrients to keep bones, teeth and muscles healthy. A lack of vitamin D can lead to bone deformities such as rickets in children, and bone pain caused by a condition called osteomalacia in adults.