These include your age, skin color, current blood vitamin D levels, location, sun exposure, and more ( 17). Your vitamin D needs depend on a variety of factors. However, many experts believe the guidelines are far too low and point out that there may have been a statistical error in the data originally used to estimate the recommended dietary allowance (RDA) ( 15, 16). In the United States, current guidelines suggest that consuming 400–800 International Units (IU), or 10–20 micrograms (mcg), of vitamin D should meet the needs of 97%–98% of all healthy people ( 14). How much vitamin D do you need for optimal health? Vitamin D3 is more effective at raising blood levels of vitamin D, which is linked to a variety of health benefits. There are two main forms of vitamin D in the diet, including vitamin D2 and vitamin D3. Research also shows that vitamin D aids your immune system and may reduce your risk of heart disease and certain cancers ( 2).Ī low blood level of vitamin D is linked to a greater risk of fractures and falls, heart disease, multiple sclerosis, several cancers, and even death ( 8, 9, 10, 11, 12, 13). These minerals are important for healthy bones ( 6). The main role of vitamin D in the body is to manage blood levels of calcium and phosphorus. Though both vitamin D2 and vitamin D3 can increase blood levels of vitamin D, some research suggests that vitamin D3 is more effective ( 7). Later, the storage form is converted by the kidneys to the active form of vitamin D that’s used by the body ( 1). This is the form that is measured in blood tests. The ultraviolet (UV) rays from sunlight convert cholesterol in your skin into vitamin D3 ( 1).īefore your body can use dietary vitamin D, it must be “activated” through a series of steps ( 1).įirst, the liver converts dietary vitamin D into the storage form of vitamin D. However, sunlight is the best natural source of vitamin D3.
These vitamins are absorbed well with fat and are stored in the liver and fatty tissues ( 6). Vitamin D belongs to the family of fat-soluble vitamins, which include vitamins A, D, E, and K. What is vitamin D and why is it important?
0 kommentar(er)
