Vitamin D: Health Benefits, Side Effects, Uses, Dose and Precautions

Vitamin D is one of the best-known vitamins in the world. Although it is present in many foods, some people do not consume enough of it. This deficiency can lead to deficits in the human body, and illnesses occur easily. So what is vitamin D? What are its benefits and how to use it?

What is Vitamin D?

Vitamin D is essential for the body. It is stored in fats and is present mainly in foods of animal origin. It comes in several categories, including vitamins D3 , D2, D5, D6, and D7. In this list, vitamins D2 and D3 are the most used and the best known, especially in food supplements . Vitamin D2, called ergocalciferol, is produced by plants. But vitamin D3 comes from certain lichens and animal products. Also, vitamin D is stored in fatty tissue, muscle, spleen, kidneys, etc.

What are the benefits of vitamin D?

The benefits of vitamin D are manifold and help the body to revitalize itself. Here is a summary of the benefits of this nutrient.

Protects the immune system

At first glance, vitamin D is known as a nutrient that can protect the immune system. Indeed, antimicrobial cells need vitamin D or vitamin D3. These vitamins help fight infections, viruses and bacteria. Without this nutrient, the immune system does not work. A major intake of this nutrient is therefore necessary to limit the risk of disease. This intake will ensure a body full of energy with a very healthy immune system.

Stimulates children's growth

The consumption of vitamin D is highly recommended for children. It accompanies the development of children and babies. It also comes into play in the mineralization of bones and in the absorption of calcium. Secondly, vitamin D participates in the assimilation of phosphorus and magnesium. These are important minerals for muscles and the nervous system.

vitamin d strengthens bones

To fortify your bones, you can simply incorporate vitamin D or vitamin d3 into your diet. At this level, it is highly recommended to fight against osteoporosis , fragile bones and the risk of fractures. The alliance of these nutrients makes it possible to fight against disorders linked to the aging of the skeleton and against osteoarthritis.

Where to find vitamin d?

As mentioned above, vitamin D comes from animal source foods. Foods that contain a high amount of this nutrient remain cod liver and its derivative, cod liver oil. They offer 250 mcg of vitamin D per 100 g of the product. In addition to these foods, you can find this nutrient in fatty fish, in this case tuna, herring and salmon. Soy beverages , milk, and eggs are also high in vitamin D and vitamin D3 . We must also add to the list sardines, rainbow trout, mackerel, mushrooms and cottage cheese.

How Much Vitamin D Should I Take?

The ideal dose of vitamin d or vitamin d3 to take depends on several factors. During the summer, it is not useful to take it since the sun remains a main source of this nutrient. Nevertheless, during the winter, you must appropriate foods rich in vitamin D or vitamin D3 . For adults , the nutritional value is estimated at 15 µg per day. It should be clarified that the perfect dosage depends on the type of population. For example, the elderly should consume a dose of 800 or even 1000 micrograms per day. Children from 0 to 18 years old on their side will need a supplementation of 400 to 800 IU per day. In addition, you will need 2000 IU if you are breastfeeding, pregnant, overweight or if you have a vitamin D deficiency.

What are the side effects of vitamin d?

Despite the many benefits attributed to it, vitamin D does have some side effects. However, these are rare and do not pose a high risk to the affected person. The symptoms noted affect the immune system, the subcutaneous tissues, the skin, the metabolism and the intestines. Among others, it will be an affection of the immune system , a skin rash, hypercalciuria, constipation and abdominal pain.