Vitamin D is most commonly synthesized by our bodies when exposed to sunlight, hence its nickname – the sunshine vitamin. However, living in Ohio or anywhere above the equator tends to lessen our natural abundance. Vitamin D is very important and must be supplemented into our diets.
One of the main roles of the sunshine vitamin is to maintain our calcium and potassium levels. It allows us to mineralize the calcium into our bones, keeping them strong. One side effect from not having enough Vitamin D is rickets – osteomalacia/osteoporosis.
Vitamin D also plays a big role in modulation of cell growth, neuromuscular and immune function, and reduces inflammation. It keeps our cell proliferation, differentiation, and cell death in check.
The best indicator of Vitamin D levels is a blood serum test checking for 25(OH)D. A normal range is somewhere between 20 and 50 ng/mL. Anything less than 20 is considered deficient and can be dangerous. Currently, the recommended daily amount for someone over the age of 13 years is 600 IU. I suggest (and personally take) 5,000 IU each day because we live in Ohio and there is hardly any sunlight here!
Sadly, there are few good food sources from which one can obtain any substantial amount of vitamin D – which is why a good supplement is imperative. Vitamin D plays a role in the prevention of colon, prostate, and breast cancers.
References: https://ods.od.nih.gov/
