Description
Functions in the Body
Vitamin D, often called the "sunshine vitamin," is a fat-soluble nutrient acquired through sun exposure and dietary sources such as fish, egg yolks, and fortified milk. It exists in two primary forms: vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol), with D3 being the most effective at raising serum 25(OH)D levels. Vitamin D plays a crucial role in calcium and phosphorus absorption, which is essential for maintaining bone health, strong teeth, and a healthy skeletal system. It also boosts immune function, helping protect against infections and supporting cognitive function, particularly in the elderly. Adequate vitamin D levels are linked to reducing the risk of osteoporosis, heart disease, and certain cancers, making it vital for overall longevity and well-being. Regular intake of vitamin D through sunlight, food, or supplements can help maintain optimal health.
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.
Synergy & Antagonism
Vitamin D works synergistically with vitamin B2, B3, B12, vitamin E, vitamin K, calcium, copper, magnesium, manganese, sodium, phosphorus, and selenium to support bone, immune, and overall health. Vitamin A, calcium, potassium, magnesium, phosphorus, and zinc can act as antagonists by hindering vitamin D’s effectiveness when taken in excess or imbalance.
VITAMIN D
Warnings
Vitamin D has interactions with anticonvulsants, antacids, digoxin, calcium channel blockers, estrogen, and diuretics. Excess vitamin D from supplements can lead to toxicity, causing hypercalcemia, which may 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.