3. Types of vitamin D
There are two main forms of vitamin D:
Vitamin D2 (ergocalciferol): Comes mainly from plants and fungi.
Vitamin D3 (cholecalciferol): Produced by the skin when exposed to the sun and is found in some animal foods. It is the most effective form of increasing vitamin D levels in the body.
4. Roles of Vitamin D in the Body
Vitamin D plays a crucial role in several bodily functions:
Bone health: It promotes the absorption of calcium and phosphorus in the gut, which is essential for building and maintaining strong bones.
Immune system: It helps modulate the immune response, which can help prevent certain infections.
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Muscle Function: Vitamin D is involved in maintaining normal muscle function, reducing the risk of falls in older adults.
Reduced risk of certain diseases: Studies suggest that vitamin D may play a role in preventing diseases such as heart disease, certain types of cancer, type 2 diabetes and multiple sclerosis.
5. Vitamin D deficiency Vitamin D
deficiency can lead to significant health problems, such as:
Osteoporosis and rickets: Children can develop rickets, a condition that causes soft, deformed bones. In adults, a deficiency can lead to osteoporosis, a fragility of the bones.
Weakened immune system: A deficiency can make the body more susceptible to infections.
Muscle problems and chronic pain: A deficiency can cause muscle pain, weakness and cramps.
Depression: Some researchers believe that vitamin D deficiency may be linked to depression, especially during the winter months when there is less sunlight.
Groups at risk of deficiency include the elderly, those who live in areas with little sunlight, people with dark skin (who produce less vitamin D), and those who spend a lot of time indoors.
6. Excess vitamin D
Although rare, excess vitamin D (hypervitaminosis D) can be toxic. This can cause calcium to build up in the blood, which can damage the kidneys and heart. Excess vitamin D is usually caused by excessive consumption of supplements rather than overexposure to the sun.
Symptoms of hypervitaminosis D include nausea, vomiting, weakness, bone pain, and impaired kidney function.
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