Vitamin D is a fat-soluble vitamin. It functions as a hormone and a vitamin, too. It takes in and retains calcium and phosphorus from the body. It is also called “sunshine vitamin” because the human body is able to convert the precursor 7-dehydrocholesterol, a sterol presents in the skin, to vitamin D in the presence of sunlight.

Sterols, a group of molecules that resemble waxy substances, indicate the activity of vitamin D. It remains stable to heat and acids.

There are two main compounds, D2, or ergocalciferol, and D3 cholecalciferol, that are actively identified with vitamin D.

It is naturally present, not in active form. It has to be metabolized into its biologically active form.

Functions of Vitamin D

It  performs several important functions in the body.

Bone Formation

This is the important vitamin  for bone formation and making the bones strong. Bones are made of calcium and phosphorus, which are absorbed in good quantity in the presence of It.

Rickets in youngsters and osteoporosis (bone loss) in older women can both be treated with the vitamin D hormone.

Maintain calcium homeostasis

An activated form of this vitamin is a hormone known as calcitriol. It promotes calcium and phosphorus absorption in the small intestine by working with two other hormones, calcitonin and parathyroid hormone.

The development of solid, hard bones is not possible without vitamin D.

Helps to treat Cancer

Vitamin D can help regulate infections, lessen inflammation, and slow the formation of cancerous cells. The organs and tissues of the body contain a variety of vitamin D receptors, suggesting important roles beyond bone health maintenance.

Work as steroid hormone

It works like steroid hormones. As it is produced from cholesterol and resembles the adrenal hormone, It has the same chemical makeup as a steroid molecule. It moves through the blood and attaches to receptors to trigger a biological response. Our bodies include activating enzymes and vitamin D receptors that carry out many functions.

Helps in build immunity

Evidence suggests that vitamin D3 prevents B cells from proliferating and differentiating into memory B cells and plasma cells that secrete antibodies .A few  receptors of this  promote innate immunity while preventing autoimmune disease.

Sources of Vitamin D

The major source of it is exposure to sunlight on the skin. The noon sun’s abundance of UV radiation helps in the creation of this vitamin. So, the best way to obtain this vitamin is through sunlight and physical activity.

Vitamin D works like steroid hormones. As it is produced from cholesterol and resembles the adrenal hormone, vitamin D has the same chemical makeup as a steroid molecule. It moves through the blood and attaches to receptors to trigger a biological response. Our bodies include activating enzymes and vitamin D receptors that carry out many functions.

The richest source of fish liver oils that is currently known comes from species such as sawfish, halibut, sardines, cod, salmon, shark, and sawfish. Fish liver oils must be taken as a supplement because they are not a staple of the diet.

It is also found in small quantities in liver, egg yolk, milk, and milk fats like butter and ghee.

Now days Many foods and supplements are fortified with vitamin D, like dairy products and cereals.

Deficiency of vitamin D

Weakness and discomfort in the muscles and bones are common signs of vitamin D deficiency.

It is necessary for the development of bones. When there are insufficient levels of this vitamin, strong and firm bones are not formed.

This causes a disorder known as “rickets” in youngsters.

Poor development and bone distortion, including bent legs, bone tenderness, uncontrolled muscular cramps, beaded ribs, enlarged joints, and deformed skulls, are symptoms of “rickets.”

Additionally, Osteomalacia, which results in softer bones, an increase in the likelihood of fractures, bone discomfort, and a tendency to walk, is seen in adults who don’t get enough vitamin D.

Children’s teeth may not form regularly due to inadequate calcification, and they may also have pits and gaps that make them vulnerable to decay.

It lowers the risk of cancer, cardiovascular disease, and asthma in people. Additionally, it aids in the prevention of many illnesses, like type 2 diabetes, hypertension, and multiple sclerosis.

Recommended Dietary Allowances For Vitamin D

• Children aged one to one year require a dosage of 10 mcg (400 IU).
• Teenagers require 15 mcg (600 IU) dose from one year old through adolescence.
•  The Daily requirement for Adults is 15 mcg (600 IU)  .
• The daily requirement for seniors over the age of 70 is 20 mcg (800 IU).

Side-effect of Overdosage

Greater exposure to sunshine has no negative side effects.

But consuming too much supplement of it, may be hazardous to the body and result in irritation, nausea, vomiting, and constipation. When given to kids over an extended period of time, even doses as low as 1000 International Units (25 mcg) have been reported to have hazardous adverse effects.