Vitamin D plays a big role in proper bone structure, helps regulate calcium and phosphate, for our normal immune system functions. Vitamin D can be found in certain food such as fatty fish (salmon, mackerel, sardines and tuna) there’s also a small amount in cheese and egg yolk. Vitamin D can be taken in supplement. The vitamin D synthesis triggers when the sunlight hits our skin. The easiest way for vitamin D is from being out in the sun, the exposure time varies with skin type, age, season, etc.
Vitamin D deficiency can occur for different reasons and it’s more common than people might think. It could be because of not consuming the recommended levels of vitamin D. Limited exposure to sunlight can increase the risk of vitamin D deficiency, especially if you are homebound, live in northern latitudes or work that prevents you from sun exposure. Wearing clothes that covers your body. If you have darker skin, the pigment melanin reduces the ability to make vitamin D. There could be a medical reason that causes this issue. Certain medical problems might affect your intestine’s ability to absorb vitamin D. There’s also a higher risk in older people especially those over 65, might be they’re spending less time outdoors, it’s not included in their diet, or it is but there could be trouble absorbing it and that’s why vitamin D supplements might be necessary.
There can also be side effects of too much vitamin D, called vitamin D toxicity. This is usually caused by taking too much vitamin D supplements. The main cause of this is a build up of calcium in the blood which can cause side effects such as frequent urination, nausea, vomiting, stomach ache, constipation and weakness. Bottom line, take the recommended level of supplements to stay healthy.