Description
"Vitamin D" (cholecalciferol), often called the sunshine vitamin, is a fat-soluble nutrient obtained from sun exposure, fatty fish, eggs, and fortified foods. Calcium and phosphorus absorption, essential for bone health and teeth strength, requires sufficient vitamin D. This nutrient supports immune balance and muscle function, positively influencing mood and cognitive performance. Vitamin D exists primarily in two forms: D2 (ergocalciferol) from plants, and D3 (cholecalciferol) from animal-based sources, differing slightly in bioavailability.
Functions in the Body
Category
Deficiency Symptoms
A deficiency in vitamin D can lead to muscle aches, muscle weakness, bone pain, muscle cramps, depression, mood changes, hypertension, frequent infections, infertility, psoriasis, a weak immune system, and general tiredness.
Synergists & Antagonists
Vitamin D works synergistically with vitamin K, B3, B6, calcium, magnesium, and phosphorus to regulate calcium levels, strengthen bones, and support immune function. However, excessive vitamin A, vitamin E, or calcium may reduce its bioavailability, and an imbalance with vitamin A could create antagonistic effects.
Vitamin D
Warnings
Vitamin D interacts with anticonvulsants, antacids, digoxin, calcium channel blockers, estrogen, and diuretics. Excess vitamin D supplementation may lead to toxicity, causing hypercalcemia, which can result in kidney damage.
Food Sources
Natural sources of vitamin D include fatty fish (such as salmon and sardines), cod-liver oil, liver, and eggs.
Time Frame
Vitamin D should be taken with a meal containing fat for better absorption, although oil-based supplements may be consumed without food. Avoid taking it with your evening meal to avoid potential disruptions in circadian rhythms.
Depleted By
Vitamin D levels can be depleted by factors such as alcohol, antacids, corticosteroids, anticonvulsants, sedatives, bisphosphonates, laxatives, hormone replacements, hyperuricemia medications, fluoride, fat-blocking medications, diuretics, statins, caffeine, blood pressure medications, anxiety medications, antipsychotics, antiparasitics, antibiotics, analgesics, anti-inflammatory medications, NSAIDs, and opioids.