Vitamin D is called the sunshine vitamin” because our bodies produce it when our skin is exposed to sunlight. Vitamin D helps fight infections. In winter we need it to help protect us from colds and flu. Our needs are high just when most of our skin is covered up with coats, etc. So how can we make sure we have enough?
Vitamin D in Our Diet
There aren’t a lot of foods that contain Vitamin D naturally. We can get it from eating fatty fish such as salmon and tuna. There’s quite a bit of it in cod liver oil and a small amount in mushrooms. Most Americans, however, get the majority of their Vitamin D from artificially fortified foods such as milk, cereals and orange juice.
What Else Does it Do?
The body cannot function normally without Vitamin D. It:
Helps our bodies absorb calcium, which is one of the basic building blocks of bone
Helps the nerves send messages to the brain
Is necessary for the development of muscle cells
Is necessary for heart health
How Much Do We Need?
Some people take supplements of Vitamin D, especially during the winter. It’s important to take only what is needed, however, since too much Vitamin D can be toxic. Most adults need 600 IU or 15 micrograms of Vitamin D each day. The daily maximum recommended limit is 4000 IU or 100 mcg. Vitamin D – Consumer (nih.gov)
Vitamin D Toxicity
The symptoms of Vitamin D toxicity include:
Loss of Appetite
Vitamin D supplements can interact with some medications. Certain medications can also affect the level of Vitamin D in your blood.
Too much Vitamin D can lower the effectiveness of some statins, which are drugs that help lower cholesterol.
Steroids such as prednisone can lower the level of Vitamin D in your blood.
If you take Vitamin D supplements, thiazide diuretics such as Hygroton, Lozol and Microzide can cause the level of calcium in your blood to go too high.
Talk to Your Doctor
If you’re considering taking Vitamin D supplements, talk to your healthcare provider first. You may be able to get a test to measure the level of Vitamin D in your blood. This can help your provider decide whether or not you need a supplement.