The importance of vitamin D for the body

The importance of vitamin D for the body

Sunlight is the main source of vitamin D. Our body can produce this vitamin in the skin under the influence of ultraviolet rays that are found in sunlight. However, in order to produce vitamin D in your skin, the power of the sun must have a certain strength. During fall and winter, solar energy is unfortunately too low to provide enough vitamin D.

Vitamin D is a vitamin that you do not easily get through your diet. In fact, only fatty fish and oil from it (especially cod liver oil) contain a lot of vitamin D.
For other foods like eggs, you have to eat a lot of them to get enough vitamin D.

Vitamin D is one of the most important vitamins, because it has many important functions in your body. It is not just a vitamin, but rather it is a hormone in your body
So its deficiency means a negative impact on many functions in your body.

The sun is the main source of vitamin D

Our existence depends on exposure to sunlight. The sun’s UV rays should provide us with more than 80 percent of our daily vitamin D needs. However, over the past few decades, our exposure to sunlight has declined. This has resulted in an increased incidence of vitamin D deficiency and related disorders. As a result, the role of diet and nutritional supplements is becoming more important. Not only does the body need vitamin D in order to regulate calcium and phosphorous, It is one of the importance of vitamin D for the body .but this vitamin plays an important role in maintaining bone structure and overall health.

The sun is the main source of vitamin D
The sun is the main source of vitamin D

The best time to take vitamin D is from the sun

The best time to take vitamin D from the sun is during the middle of the day when the sun’s rays are vertical or close to vertical. Factors that affect how well you can take vitamin D from the sun include:

  • sun exposure time
  • The area of ​​skin exposed to sunlight.
  • Skin color: The darker the skin, the slower it is to synthesize vitamin D.
  • As for vitamin D pills, the best time to take them is after eating a main meal, as vitamin D is a fat-soluble vitamin.
    which means that it is better absorbed into the bloodstream when taken with or after foods rich in fat, such as avocados, nuts, And full-fat dairy products, eggs.

How do we get vitamin D

Sun exposure is the most reliable way to get vitamin D. More than 80 percent of the vitamin D that humans need comes from exposure to sunlight. For a fair-skinned person, exposing the hands, face, arms and legs to the sun (without using sunscreen) for 20 minutes, three to four times a week, is enough to form the vitamin D the body needs. However, longer exposure to the sun is required for dark-skinned people and the elderly. The necessary exposure time varies with age, skin type, season and time of day.

Vitamin D is stored in the liver and in body fat and is found in small amounts in some foods, including fatty fish such as herring, mackerel, sardines, and tuna. Uncovered mushrooms are one of the only plant sources that contain good amounts of vitamin D.
In North America, vitamin D is added to dairy products, some juices, and cereals.
Vitamin D is also manufactured in laboratories that use exposure to ultraviolet light and is given as a supplement to treat vitamin D deficiency. Most experts believe that vitamin D3 is better than D2.

Vitamin D deficiency is becoming more prevalent worldwide and is almost epidemic. This exacerbates many health disorders. However, most people with vitamin D deficiency are not diagnosed or treated for the condition. It is one of the importance of vitamin D for the body

Vitamin D deficiency

Vitamin D deficiency is very common, and half of the population in the United States is affected by it.
It is a common condition even in sunny US states, such as Florida.
probably because people stay at home, work in offices, and when outside.
their skin is covered with clothing or sunscreen that prevents the skin from producing adequate amounts of vitamin D. More than 80 percent of residents in nursing homes, nursing homes and disability centers are deficient in vitamin D and therefore require supplementation in certain doses.

The risk of vitamin D deficiency and its complications increases after the age of 60.
This is partly because people spend less time in the sun, their skin is less able to produce vitamin D
they don’t get vitamin D in their diet, their digestive system is less able to absorb vitamin D from the diet, and they may have more difficulty converting Vitamin D is reduced to its active form due to liver or kidney damage.
Hence, for better health.
supplementation is essential for many elderly and dark-skinned people who live in the northern regions of the globe.

Vitamin D benefits for skin

Vitamin D benefits for skin
  • It contains powerful anti-inflammatory properties that make it effective for preventing skin damage, treating burns and stretch marks.
  • The antioxidants in Vitamin D prevent premature skin aging and damage.
  • It works to fight dark circles. Therefore, the lack of this nutrient in your body, leads to the emergence of this problem.
  • It moisturizes the skin from the depth, preventing it from drying out.
  • Helps treat eczema. It is recommended to take supplements or apply a cream rich in this vitamin, to get rid of this problem.
    It is one of the importance of vitamin D for the body

Measurement of the normal level of vitamin D

Measuring the level of vitamin D in the blood is the only reliable way to diagnose vitamin D deficiency. Most professional societies recommend a serum vitamin D concentration of 30 to 50 nanograms, with an average level of 40 nanograms as a healthy range.
For most people, this can be achieved by taking approximately 1,000 international units (25 mcg) per day for adults and 2,000 international units (50 mcg) for people over 65 years of age.

Consequences of Vitamin D deficiency

Rickets is a disease caused by a lack of vitamin D.
For more than 100 years, children with rickets have been exposed to sunlight to treat it.
Later, they were successfully treated with cod liver oil. Today, rickets is less common in the world. Vitamin D deficiency causes brittle bones , weak bones (osteoporosis), and an increased risk of fractures. Vitamin D deficiency also increases the activity of the parathyroid glands in the neck. This condition, known as secondary hyperparathyroidism, causes weak bones. Vitamin D needs to be activated in the kidneys to become in its active hormonal form. Hence, patients with kidney failure have a problem as well.

Recent evidence suggests that vitamin D may help prevent many disorders, such as diabetes, multiple sclerosis, rheumatoid arthritis, chronic obstructive pulmonary disease, asthma, bronchitis, premenstrual syndrome, increased blood pressure, strokes, heart attacks, and even cancer.
Low levels of vitamin D in the blood are also associated with weight gain, abdominal obesity, metabolic syndrome, stroke and diabetes.
In addition, prolonged low levels of vitamin D in the blood are associated with an increased risk of heart attacks and death.

Community and nation-wide preventive strategies are essential to ensure adequate vitamin D in relation to where people live, seasonal changes and skin pigmentation, culture and habits.

For example, the northern countries should educate people about the need to be exposed to the sun for a longer period, or take vitamin D supplements to avoid deficiency.
and in Islamic countries, most women wear clothes that cover the entire body and prevent the skin from being exposed to sunlight, therefore, women should be made aware of the importance of exposing the skin to the sun. Skin to sunlight and take vitamin D supplements.

Amounts of Calcium and Vitamin D Required

The current recommendation for total daily calcium intake is 1200 mg.
but not more than 1500 mg ( from diet + supplements).
Almost all of our diets contain about 300-400 mg of calcium.
meaning that additional calcium (from supplements) should not exceed 800 mg per day.

Consuming one or two tablets containing 400 to 800 mg of calcium per day can be sufficient for most patients. When in doubt, speak with your doctor, endocrinologist or dietitian for help choosing supplements.

Vitamin D is essential for newborn babies and women who are breastfeeding to ensure proper growth and optimum health.
People over 65 are likely to need 2,000 international units (IU) per day of vitamin D, while 1,000 international units per day will probably be enough for people under 65.

Those with very low blood levels of vitamin D are also treated with high doses (eg, capsules containing 50,000 IU) for a short time.
However, this should be done under medical supervision.
Daily consumption of foods fortified with vitamin D, such as milk and other dairy products, is encouraged.

Vitamin D supplementation is safe and cost-effective in improving a variety of disorders.

For certain groups of patients, including those with granulomas.
which are types of nodules or masses that are caused by inflammation,
such as sarcoidosis, lymphoma, or hyperparathyroidism, vitamin D supplements should be taken with caution and under medical supervision. To prevent increased levels of calcium in the blood and serum.

There are no known interactions of vitamin D with food and there are no serious drug interactions of vitamin D with other medications.
In addition to taking calcium and vitamin D supplements, a balanced diet, good eating habits and moderate exercise are recommended.

Vitamin D safety

Vitamin D is safe when taken orally in the recommended amounts. Scientific organizations suggest that taking up to 4,000 IU of vitamin D per day is safe in the long term.
However, one needs to be careful.
as prolonged intake of higher amounts of vitamin D may lead to adverse effects related to excess calcium in the blood and urine.
These adverse effects include weakness, irritability, fatigue, drowsiness, headache, loss of appetite, dry mouth, metallic taste, nausea and vomiting. But in general, vitamin D supplementation is safe and effective in improving a variety of disorders.

Advice on preventing skin cancer when exposed to the sun

The incidence of skin cancer has been steadily increasing for decades. Long-term exposure to UV rays has a clear relationship to the development of skin cancer.
The number of people with skin cancer increases every year.

To prevent this from happening, there are some recommendations that you should follow:

  • Expose your body to direct sunlight in the early morning.
  • Enjoy the sun, but avoid heavy sun exposure and sunburn.
  • Let your skin get used to the sun gradually.
  • Wear sunscreen when it’s strong.
  • Try to never go out unprotected in the sun between 12 and 3 p.m.
  • Use sunscreen when you have to go out in the sun.

Increase vitamin D in the body

Taking vitamin D as a food supplement in high doses may lead to high levels in the body and the occurrence of vitamin D toxicity.
Although this is rare, it is dangerous, and leads to an increase in calcium in the blood and its accumulation in the body.
and the emergence of the following symptoms:

  • lack of focus
  • idleness.
  • Vertigo.
  • Depression.
  • vomiting
  • constipation
  • Hypertension.
  • Bone loss.
  • kidney damage

daily dose of vitamin d

The recommended daily requirement for vitamin D varies by age group, as follows:

  • vitamin D for infants from birth to one year of age: a dose of 400 international units per day, to be taken as a drop orally.
  • Daily dose of vitamin D for children from one year to 18 years of age: 600 international units daily.
  • Daily dose of vitamin D for adults 19-71 years: 600 international units daily.
  • vitamin D for adults over 71 years of age: 800 international units daily.
  • Vitamin D dosage for pregnant women: 1000-4000 IU daily.
    It is worth noting that pregnancy vitamins contain vitamin D.
    but at a dose of only 400 international units, which is not enough.

Foods containing Vitamin D

Vitamin D or D is a fat-soluble vitamin that helps our body absorb calcium that is important in maintaining strong bones and teeth and boosting our body’s immune system.
It is also often called the “sunshine vitamin” because it is produced by our body when we expose our skin to the sun.

But in the fall and winter, when the sun’s rays are mostly hidden and the daytime is shorter, vitamin D production can be a real challenge for our bodies.
It is then important to eat foods rich in this important vitamin so that we can continue to provide our body with a minimum of it. The most important of these nutrients:

whale liver oil:

Cod liver oil is one of the best foods that provide the body with vitamin D. A teaspoon of this oil can cover about 70 percent of our vitamin needs.


Oily fish such as salmon is another excellent source of vitamin D, and only 70 grams of good quality salmon can provide the body with 50 to 110 percent daily needs.

Mackerel fish.


This delicious fish easily covers more than half of the body’s daily need for this vitamin

It is one of the importance of vitamin D for the body

tuna fish:

A serving of tuna meat covers up to one-sixth of our daily needs. Try this delicious recipe made with tuna steaks, quinoa and mango!


70 grams covers about a quarter of our daily vitamin D needs.

It is one of the importance of vitamin D for the body


In addition to the mentioned types of fish, eggs are also a food rich in vitamin D.
and two eggs cover about 15 percent of our daily needs. It can also be used to prepare other meals for breakfast, for example.

It is one of the importance of vitamin D for the body

fresh milk:

Even fresh milk can be a big part of Vitamin D especially.
because the milk cartons we buy are often packed with Vitamin D. Look at the product description.

If you want to know exactly how much vitamin is in milk.

fresh milk
fresh milk

There is nothing better than sitting in front of the TV in the evening and sipping a cup of cocoa with fresh hot milk.

It is one of the importance of vitamin D for the body


Butter and some types of ghee contain small amounts of Vitamin D which is very good.
because they automatically cover our daily needs by wiping bread with butter at breakfast.

It is one of the importance of vitamin D for the body

French Camembert cheese

Some cheeses, such as Camembert, contain low levels of vitamin D.

Doctors advise against trying to cover the entire body’s needs for vitamin D through this type of cheese.

dark chocolate

Even dark chocolate contains vitamin D and it is good to eat it now and then.

It is one of the importance of vitamin D for the body

Who is most vulnerable to vitamin D deficiency

Some people may be more likely to develop vitamin D deficiency.
and they may need to take nutritional supplements to fill this deficiency. These categories include the following:

  • Pregnant and breastfeeding women, so it is important for pregnant and breastfeeding women to take vitamin D supplements to make sure they get enough vitamin D.
  • Babies and children from 6 months to 5 years old.
    especially if the milk intake is less than 500 ml per day.
  • The child is born with a sufficient supply of vitamin D for the first months.
    then it must be compensated and enough vitamin D should be taken.
  • The elderly and those over 65 years of age.
  • People who do not get enough sunlight, or who cover their skin for long periods.
  • Dark-skinned people, as it takes longer to make vitamin D in their body than dark-skinned people.
    so Africans and South Asians are most vulnerable to vitamin D deficiency

When to use vitamin D supplements

When to use vitamin D supplements
When to use vitamin D supplements

Sources of vitamin D are becoming known.
so it can be applied to the body to reach the recommended amount of vitamin D.

But if it is not possible to reach the normal limit of vitamin D in the body.
it is possible to take vitamin D supplements, but after consulting a doctor.
because the dose varies according to age, gender and other factors.

Also, vitamin D supplements should not be neglected, as its excess in the body leads to serious damage.

Disadvantages of using vitamin D supplements

Although nutritional supplements are one of the ways to treat vitamin D deficiency
it should be cautioned not to take them without consulting a doctor, and there are some risks from them.
which are as follows:

Serious interactions with a number of drugs may occur.
Exposure to a health problem known as hypervitaminosis D.
which leads to the accumulation of calcium in the various tissues of the body
which leads to problems in the heart, lungs, kidney stones, and high blood pressure.

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