Vitamin D
Discovery
Benefits
- Fights Disease
Vitamin D reduces your risk of sclerosis, heart disease, and developing the flu.
- Reduces Depression
Research has shown that Vitamin helps regulate mood and ward off depression.
- Helps with Weight Loss
If you are dieting or are working on weight loss you should consider adding Vitamin D to your diet. Vitamin D and calcium decrease your appetite, and this helps with weight loss.
Overdosing
Overdosing is really hard, the only is through pills (hugs not drugs kids). You can't overdose on sunshine, your body doesn't allow it. When your Vitamin D reaches a dangerous level your skin will no longer produce Vitamin D.
Symptoms of a Vitamin D Intoxication
- Confusion
- Marked thirst and dehydration
Weight loss
Weakness
Vomiting
Poor appetite
Nausea
Heart rhythm abnormalities
Constipation
- Increased urination
If you think you may have Vitamin D intoxication, you should talk to your doctor and take the test.
If the toxicity is allowed to continue for more than a few days, the person faces a risk of permanent kidney damage as well as death from heart arrhythmias, dehydration, and abnormal electrolyte levels.
Foods to Get Vitamin D in your Body
Few foods contain vitamin D naturally. Because of this, some foods are fortified. This means that vitamin D has been added. Foods that contain vitamin D include:
- salmon
- sardines
- egg yolk
- shrimp
- mushrooms
- cheese
- milk (fortified)
- cereal (fortified)
- yogurt (fortified)
- orange juice (fortified)
It can be hard to get enough vitamin D each day through sun exposure and food alone, so taking vitamin D supplements can help. Cod liver oil is also a good idea, though sunlight is the best way to absorb it.
How Much Do You Need?
The Institute of Agricultural Science reports new recommendations based on international units (IUs) per day. IUs are a standard type of measurement for drugs and vitamins. IUs help experts determine recommended dose, toxicity, and deficiency levels for each person.
One IU is not the same for each type of vitamin. An IU is determined by how much of a substance produces an effect in your body. The recommended IUs for vitamin D are:
- children and teens: 600 IU
- adults up to age 70: 600 IU
- adults over age 70: 800 IU
- pregnant women: 600 IU