Function of Vitamin D

Unlike other vitamins in the body, vitamin D is the only vitamin that is formed when skin is exposed to the sun's ultraviolet rays. It is a fat-soluble vitamin which is found in two major forms: vitamin D2 and vitamin D3. Ergocalciferol or vitamin D2 is mainly derived from plants while cholecalciferol or vitamin D3 derives from exposure to the sun's rays and certain food items. In the body, some part of vitamin D is stored in the kidneys, liver, bones, while the remaining part gets stack in the intestine where it helps in calcium absorption from the food. Hence, we can say vitamin D is essential for proper growth of our body and also benefits by preventing various health problems from occurring. Let's see the function of vitamin D that makes it invaluable for our body.

How does Vitamin D Benefit the Skin?

Although vitamin D has numerous benefits for our skin, sadly unlike other vitamins like vitamin C or vitamin E, it is often overlooked despite its importance in dealing with skin care problems such as psoriasis, a chronic skin disease characterized by dry red patches covered with scales especially on the scalp, ears and genitalia. However, the easiest way to obtain vitamin D is to have proper exposure to sunlight as the sun's rays contain ultra violet light which acts on unprotected skin and allows it to manufacture vitamin D.

Elderly people as well as people having dark skin have reduced capacity to synthesize vitamin D in skin when exposed to UVB radiation, hence such people need to have greater duration of sun exposure in order to have sufficient concentrations of vitamin D in the body. But too much of sun exposure can also lead to skin cancer and premature skin aging, hence standing under sunlight for 5 - 10 minutes is enough to provide required amounts of vitamin D in the body.

What is the Function of Vitamin D in the Body?

The main function of vitamin D is to keep normal calcium and phosphorus levels in the body which helps to maintain and build strong bones, teeth and nails. Also it supports cell functions and other neuromuscular functions in the body. By controlling the supply of calcium between the bones and the blood, it supports bone mineralization (hardening of bones) and bone remodeling by osteoblasts and osteoclasts. Vitamin D also plays a substantial role in preventing rickets in children, and osteoporosis or osteomalacia in adults. Being a powerful antioxidant and anti-carcinogen, it helps combating depression, prostate cancer, breast cancer, high blood pressure, cardiovascular diseases, phagocytosis activity and boosts anti-tumor activity. Vitamin D also helps treating conditions like diabetes and obesity, and prevents the onset of multiple sclerosis. Hence, we can say vitamin D helps maintaining a healthy immune system and is important for body's overall growth and development.

What are the Different Sources of Vitamin D?

As we know, the main source of vitamin D comes from exposure to the sun's UVB rays but besides this, it is can also be found in various food items like fish (herring, mackerel, salmon, and sardines), egg yolks, orange juice, breakfast cereals, green leafy vegetables, fish liver oils, yogurt, cheese, etc. Fortified foods are another common sources of vitamin D. In fact, one cup of vitamin D fortified milk provides one-half of the recommended daily intake for people between the ages of 19 and 50.

Nowadays, there are many multivitamins, calcium and vitamin D supplements available to maintain vitamin D concentration in the body and to overcome its deficiency. However, before taking any vitamin D supplement, do consult your doctor as just like vitamin D deficiency can lead to various health problems, its excess can also cause adverse effects on the body.