February 17, 2021 by D.Fathia
Updated February 27, 2021

What is vitamin D?

   What is vitamin D?

Who doesn’t like being hit by the sun’s warm rays on a cold winter morning? Who doesn’t appreciate the warmth and heat one feels inside every time they glimpse sunlight? Don’t you feel relaxed and as if transcended when you sit for a while and let the sun message your body?

Don’t you feel energized and ready to uphold loads of responsibilities each time you encounter the delightful morning sun? Do you have any idea what could be the reason for that? Well, the sun gives you an efficient daily dose of vitamin D. if you have question marks about this and wondering what is vitamin D?, follow these lines to uncover the details.

Sources and utility: what is vitamin d good for?

This life essential compound is found in foods, as a drug supplement, and of course, occurring naturally in the sun.

Parents of newborn babies are instructed to expose their babies to sunlight regularly because vitamin D obtained from the sun is extremely vital for bone formation and other development stages. Those born during winter, with low to no sun presence, are administered the vitamin in shots or as orally given supplements. Lack or shortage of this vitamin might cause thin or misshapen bones.

The national institute of health states that “Vitamin D promotes calcium absorption in the gut and maintains adequate serum calcium and phosphate concentrations to enable normal bone mineralization and to prevent hypocalcemic tetany (involuntary contraction of muscles, leading to cramps and spasms).”

Vitamin D is good for many conditions; it can fight inflammations. It might also intervene in the modulation of glucose metabolism, immune system, and cell growth. It interacts with other minerals and compounds in the body to ensure safe and sound body functions.

This vitamin is soluble in fat. That’s why it is necessary to include dietary fats in your meals such as health-friendly olive oil.

A panel of experts from the National Academies of Sciences, Engineering, and Medicine put together standard recommendations for sufficient daily intake. The following table explains the dietary recommended allowances.





0-12 years




15 mcg

15 mcg


15 mcg

15 mcg

15 mcg



15 mcg

15 mcg


15 mcg

15 mcg




Food to look for the sun vitamin:

A few foods contain low to high amounts of vitamin d. Some have it naturally, while others are fortified with the vitamin.

Animal products contain considerable amounts. Eggs have about 40 IU in each egg. If combined with other foods, these amounts might be increased. Caviar, the expensive luxury, has around 33 IU in a small portion.

All kinds of mushrooms are loaded with this vitamin; three ounces contain nearly 400 IU. However, some mushrooms sold in markets are treated with ultraviolet lights to increase the amounts of the vitamin. Look for organic options, they always healthier.

Milk contains good amounts of the vitamin, though insufficient. Fortified milk has great concentrated amounts. Read the labels and nutritional information because some brands do not include this vitamin in their products.

Fortified orange juice also contains its share of this vitamin. Yogurt also is one dairy product fortified with the vitamin; it does not contain it naturally.

Beef, chicken, and calf livers contain different amounts of vitamin d. fish such as sardines, salmons, and tuna have significant amounts of this vitamin and they are rich in omega 3 fatty acids.

Deficiency and risks:

Some people might be lacking the necessary levels of vitamin d in their bodies either by birth or due to consequent conditions. Some might have a by-birth metabolic need for higher amounts. People with low intake and those who do not consume dairy products, fish, and other foods rich in vitamin d also lack sufficient amounts.

Obese people and those with inflammatory bowel disease tend to have low levels of this vitamin.

Catastrophic lack of the vitamin might result in two conditions. Children and young teenagers might suffer from rickets; bone deformities due to insufficient vitamin d necessary for bone development. Adults face the possibility of osteomalacia; a state of weak bones.

On the other hand, excessive and uncontrolled consumption of vitamin d, especially in the form of supplements might lead to toxicity. Symptoms include weight loss, anorexia, and irregular heartbeat.

Still, asking what is vitamin d? You are familiar with the label but you are still wondering what is vitamin d good for? Along with its direct effects on the body, this vitamin absorbs phosphorous and calcium, both vital for bodily functions and healthy growth and development.


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