Symptoms when vitamin D is low: Bone pain or achiness,Hair loss, Muscle weakness.Vitamin D (Cholecalciferiol)...

 Vitamin D (Cholecalciferiol)

• Vitamin D is essential for maintaining healthy bones and teeth. It also plays many other important roles in the body, including regulating inflammation and immune function.
• Despite its name, vitamin D is not a vitamin but a hormone or prohormone. 
• In this article, we look at the benefits of vitamin D, what happens to the body when people do not get enough, and how to boost vitamin D intake.
• Vitamin D promotesTrusted Source intestinal calcium absorption and helps maintain adequate blood levels of calcium and phosphorus, which is necessary for healthy bone mineralization. 
• Vitamin D deficiency in children can cause rickets, leading to a bowlegged appearance due to the softening of the bones. Similarly, in adults, vitamin D deficiency manifests as osteomalaciaTrusted Source or a softening of the bones. Osteomalacia results in poor bone density and muscular weakness.
• n adequate intake of vitamin D may support good immune function and reduce the risk of autoimmune diseases. 
• ResearchersTrusted Source suggest that vitamin D plays an important role in immune function. They believe there may be a link between long-term vitamin D deficiency and the development of autoimmune conditions, such as diabetes, asthma, and rheumatoid arthritis, but more research is necessary to confirm the link. 
• While test-tube studies have shown vitamin D to have a positive effectTrusted Source on the immune response of human cells, researchers are yet to replicate these findings in controlled human trials.

1) Daily Requirement :

• Adult : 2.5 mg
• Infant : 5 mg
• Pregnancy and lacting : 10 mg

2) Sources :

People can often get the majority of their vitamin D intake from sunlight exposure. However, people at risk of developing vitamin D deficiency, and many other people, cannot solely rely on sunlight exposure for vitamin D production. During the winter months, when the sun is not as strong, everyone can benefit from vitamin D supplements.

• Egg yolk,fish,liver,fish oils.
• Sunlight (UV rays) helps its synthesis in skin 
• Butter,cheese
• fatty fish, such as salmon, mackerel, and tuna 
•  cheese 
•  mushrooms 
• fortified milk fortified cereals and juices

3) Functions :

• Required for healthy bones and teeth 
• promotes intestinal absorption of calcium and phosphorus
• Maintains normal functioning of PTH
• Helps in Kideny function

4) Effects of Deficiency :

• Rickets in children
• Skin color: Pigmentation in the skin reduces the body’s ability to absorb ultraviolet B (UVB) rays from the sun. Absorbing sunlight is essential for the skin to produce vitamin D. 
• Lack of sun exposure: People who live in northern latitudes or areas of high pollutionTrusted Source, work night shifts, or are homebound should aim to consume vitamin D from food sources whenever possible. 
• Breastfeeding: The American Academy of Pediatrics recommends that all breastfed infants receive 400 international unitsTrusted Source (IU) per day of oral vitamin D. 
• Older adults: The skin’s ability to synthesize vitamin D decreasesTrusted Source with age. Older adults may also spend more time indoors. 
• Those with conditions that limit fat absorption: Vitamin D is fat-soluble, meaning intake is dependent on the gut absorbing dietary fats. Conditions that limit fat absorption can decrease vitamin D intake from the diet. 
• People with obesity: High levels of body fat can limit the body’s ability to absorb vitamin D from the skin. 
• People following a gastric bypass: This surgery bypasses a part of the upper intestine that absorbs large amounts of vitamin D. This bypass can cause a deficiency.
• Osteomalacia (Weak bones) and dental caries in adults
• Severe deficiency causes titanic convulsions in infants