Why We Need Vitamin D, And How Much Is Enough
Why do we need Vitamin D?
Vitamin D performs several crucial functions for the human body. It facilitates the absorption of calcium and phosphorous, both of which are essential for maintaining bone health. Vitamin D also helps to regulate immune system functioning and to reduce inflammation, and there is evidence that it may help to prevent depression, and to reduce the risks of developing diabetes and certain types of cancer.
The other 9 amino acids can’t be produced by our bodies and so we need to get them from the foods we eat; they are known as the essential amino acids, and their names are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. Each of these amino acids performs a specific role in helping to maintain our health. For example, histidine and lysine can support our immune function, threonine helps to maintain skin quality and prevent bleeding, and tryptophan contributes to the production of serotonin, a neurotransmitter that helps regulate our mood and appetite.
What happens if we don't get enough Vitamin D?
Insufficient Vitamin D intake will lead to an increased risk for various health conditions: it can cause weak, brittle bones, make one more susceptible to infections due to a weakened immune system, and more prone to depression. It can also cause tiredness, hair loss, and slow wound healing.
The other 9 amino acids can’t be produced by our bodies and so we need to get them from the foods we eat; they are known as the essential amino acids, and their names are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. Each of these amino acids performs a specific role in helping to maintain our health. For example, histidine and lysine can support our immune function, threonine helps to maintain skin quality and prevent bleeding, and tryptophan contributes to the production of serotonin, a neurotransmitter that helps regulate our mood and appetite.
How much Vitamin D do we need?
Recommendations for daily Vitamin D intake vary; for example, UK guidelines advocate for a daily intake of 10 mcg, whilst in the US the recommended daily intake is 15 mcg, increasing to 20 mcg for those over 70. UK guidelines also suggest that people should consider taking a Vitamin D supplement during the autumn and winter months, because the amount of Vitamin D obtained from exposure to sunlight during these months will be less than in spring and summer, and there is a risk that the amount of Vitamin D absorbed from diet alone will not be sufficient.
How much Vitamin D is too much?
High levels of Vitamin D intake can be toxic and can lead to excessive calcium absorption. For this reason, daily intake of Vitamin D should not exceed 100 mcg.
