M` I getting enough Vitamin D?

What is vitamin D and what does it do?
Vitamin D is a nutrient found in some foods that are needed for health and to maintain strong bones. It does so by helping the body absorb calcium (one of the bone’s main building blocks) from food and supplements. People who get too little vitamin D may develop soft, thin, and brittle bones, a condition known as rickets in children and osteomalacia in adults.
Vitamin D is important to the body in many other ways as well. Muscles need it to move, for example, nerves need it to carry messages between the brain and every body part, and the immune system needs vitamin D to fight off invading bacteria and viruses. Together with calcium, vitamin D also helps protect older adults from osteoporosis. Vitamin D is found in cells throughout the body.

*How much vitamin D do I need?
The amount of vitamin D you need each day depends on your age. Average daily recommended amounts from the Food and Nutrition Board (a national group of experts) for different ages are listed below in International Units (IU):
Life Stage
Recommended Amount
Birth to 12 months
400 IU Children 1–13 years
600 IU Teens 14–18 years
600 IU Adults 19–70 years
600 IU Adults 71 years and older
800 IU Pregnant and breastfeeding women and teens
What foods provide vitamin D?
Very few foods naturally have vitamin D. Fortified foods provide most of the
vitamin D in American diets.
• Fatty fish such as salmon, tuna, and mackerel are among the best sources.
• Beef liver, cheese, and egg yolks provide small amounts.
• Mushrooms provide some vitamin D. In some mushrooms that are newly available in stores, the vitamin D content is being boosted by exposing these mushrooms to ultraviolet light.
• Almost all of the U.S. milk supply is fortified with 400 IU of vitamin D per quart. But foods made from milk, like cheese and ice cream, are usually not fortified.
• Vitamin D is added to many breakfast bowls of cereal and to some brands of orange juice, yogurt, margarine, and soy beverages; check the labels.
Can I get vitamin D from the sun?
The body makes vitamin D when skin is directly exposed to the sun, and most people meet at least some of their vitamin D needs this way. Skin exposed to sunshine indoors through a window will not produce vitamin D. Cloudy days, shade, and having dark-colored skin also cut down on the amount of vitamin D the skin makes.
Very few foods naturally have vitamin D. Fatty fish such as salmon, tuna, and mackerel are among the best sources. Fortified foods like milk provide most of the vitamin D in American diets.
Vitamin D Fact Sheet for Consumers.
*However, despite the importance of the sun to vitamin D synthesis, it is prudent to limit exposure of skin to sunlight in order to lower the risk of skin cancer. When out in the sun for more than a few minutes, wear protective clothing and apply sunscreen with an SPF (sun protection factor) of 8 or more. Tanning beds also cause the skin to make vitamin D but pose similar risks for skin cancer.
People who avoid the sun or who cover their bodies with
sunscreen or clothing should include good sources of vitamin D in their diets or take a supplement. Recommended intakes of vitamin D are set on the assumption of little sun exposure.
What kinds of vitamin D dietary
supplements are available?
Vitamin D is found in supplements (and fortified foods)
in two different forms: D2 (ergocalciferol) and D3
(cholecalciferol). Both increase vitamin D in the blood.What happens if I don’t get enough
vitamin D?
People can become deficient in vitamin D because they don’t consume enough or absorb enough from food, their exposure to sunlight is limited, or their kidneys cannot convert vitamin D to its active form in the body. In children, vitamin D
deficiency causes rickets, where the bones become soft and bend. It’s a rare disease but still occurs, especially among African American infants and children. In adults, vitamin D deficiency leads to osteomalacia, causing bone pain and muscle weakness.
What are some effects of vitamin D
on health?
Vitamin D is being studied for its possible connections to several diseases and medical problems, including diabetes, hypertension, and autoimmune conditions such as multiple sclerosis. Two of them discussed below are bone disorders and some types of cancer.
Bone disorders
As they get older, millions of people (mostly women, but men too) develop or are at risk of, osteoporosis, where bones become fragile and may fracture if one falls. It is one consequence of not getting enough calcium and vitamin D over the long term. Supplements of both vitamin D3 (at 700-800 IU/day) and calcium (500-1,200 mg/day) have been shown to
reduce the risk of bone loss and fractures in elderly people aged 62-85 years. Men and women should talk with their health care providers about their needs for vitamin D (and calcium) as part of an overall plan to prevent or treat osteoporosis.
Cancer
Some studies suggest that vitamin D may protect against colon cancer and perhaps even cancers of the prostate and breast. But higher levels of vitamin D in the blood have also been linked to higher rates of pancreatic cancer. At this time, it’s too
early to say whether low vitamin D status increases cancer
risk and whether higher levels protect or even increase risk in some people.
Can vitamin D be harmful?
Yes, when amounts in the blood become too high. Signs of toxicity include nausea, vomiting, poor appetite, constipation,
weakness, and weight loss. And by raising blood levels of calcium,
Vitamin D and healthful eating
People should get most of their nutrients from food, advises the federal government’s Dietary Guidelines for Americans. Foods contain vitamins, minerals, dietary fiber and other substances that benefit health. In some cases, fortified foods and dietary supplements may provide nutrients that otherwise may be consumed in less-than-recommended amounts. For more information about building a healthy diet, refer to the Dietary Guidelines for Americans and the U.S. Department of Agriculture’s MyPlate.
Where can I find out more about vitamin D?
For general information on vitamin D:
• Office of Dietary Supplements Health Professional Fact Sheet on Vitamin D
• Vitamin D, MedlinePlus®
For more information on food sources of vitamin D:
• U.S. Department of Agriculture’s (USDA’s) National
Nutrient Database
• Nutrient list for vitamin D (listed by food or vitamin D content), USDA
For more advice on buying dietary supplements:
• Office of Dietary Supplements Frequently Asked Questions: Which brand(s) of dietary supplements should I purchase?
For information about building a healthy diet:
• MyPlate
• Dietary Guidelines for Americans
Disclaimer
This fact sheet by the Office of Dietary Supplements provides
information that should not take the place of medical advice. We encourage you to talk to your healthcare providers (doctor,
registered dietitian, pharmacist, etc.) about your interest in, questions about, or use of dietary supplements and what may be best for your overall health. Any mention in this publication
of a specific brand name is not an endorsement of the product.
***The Vitamine D that I use right now:
Vitamin D3 1000

Vitamin D2 + K2 + Omega 3


Books and References:
MF, Holick(2007). Departement of Health, Human Services USA.National Institutes of Health.In: Vitamin D deficiency.(Issue: February 17,2016).