Vitamin D

Vitamin D is a fat soluble vitamin essential for calcium absorption which our body requires for healthy bones, muscles and teeth. Vitamin D is also produced in the body when ultra violet rays from the sun hit the skin and trigger Vitamin D synthesis. Although sunlight is a major cause of skin cancer is the best source of Vitamin D as it is naturally present in very few foods.

Vitamin D promotes calcium absorption in the gut, promotes blood sugar regulation and is essential for bone growth and rebuilding. Together with calcium, it helps protect from osteoporosis.

Rickets (a condition in children resulting in soft bones and skeletal deformities because the bone tissue hasn't mineralised properly) and osteomalacia (resulting in bone thinning and weakness) are Vitamin D deficiency diseases.

Vitamin D deficiency symptoms may include:

• muscle pain
• weak bones/fractures
• lowered immunity
• symptoms of depression and mood swings
• irregular sleep

Good food sources of Vitamin D:

• fish and fish liver oils
• eggs
• cheese

Most people meet Vitamin D requirements by sunlight exposure. Those at risk of a Vitamin D deficiency are those who don't receive enough sunlight either because their skin is fully clothed at all times, the location the live at or they are home bound.

People with intestinal problems are at risk also as they may not absorb or adequately convert Vitamin D.

Vitamin D toxicity is more likely to be caused by high intakes of supplements. High sun exposure does not result in a toxicity.

See also Vitamin K