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Vitamin D is a fat soluble vitamin that is found in food and can also be made in your body after exposure to ultraviolet rays from the sun. Sunshine is a significant source of vitamin D because UV rays from sunlight trigger vitamin D synthesis in the skin.

Vitamin D is a fat soluble vitamin. Vitamin D play an important role in the human body to absorption of calcium, which is essential for the normal development and maintenance of healthy teeth and bones.

Functions and benefits of Vitamin D

Most important functions of this vitamin is the regulation of calcium absorption and metabolism. Without sufficient Vitamin D, even if there is sufficient dietary calcium available, it will not be properly absorbed and metabolized. Beyond calcium metabolism, Vitamin D is now being recognized as critical to a number of other body systems.

The body cannot absorb calcium from food or supplements without an adequate intake of vitamin D. Vitamin D's immunomodulatory abilities may also play a role in its anti-cancer activity. Vitamin D increases the potency of cytokines and enhances the phagocyte activity and antibody-dependent cytotoxicity of macrophages and that it boosts natural killer cell activity and helps regulate T cells, among other things.

Recommended Dosage for Vitamin D

For vitamin D for adults are the same in males and females, but increase with age.

* Ages 19-50: 200 International Units (IU)
* Ages 51-69: 400 IU
* Age 70 and older: 600 IU

Food sources of Vitamin D

Food sources that are high in Vitamin D include:

· Butter and margarine
· Cheese
· Egg yolk
· Fish liver oils
· Fortified cereals and bread
· Fortified milk
· Herring
· Mackerel
· Oysters
· Salmon

Deficiency Symptoms of Vitamin D

A deficiency of vitamin D can occur when dietary intake of vitamin D is inadequate, when there is limited exposure to sunlight, when the kidney cannot convert vitamin D to its active form, or when someone cannot adequately absorb vitamin D from the gastrointestinal tract.

The classic vitamin D deficiency diseases are rickets and osteomalacia. In children, vitamin D deficiency causes rickets, which results in skeletal deformities. In adults, vitamin D deficiency can lead to osteomalacia, which results in muscular weakness in addition to weak bones.

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Alien writes for Vitamins supplements . He also writes for vitamins world and you can get more information on Vitamin D .

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