Vitamin D Benefits
Vitamin D (calciferol) commonly known as "the sun shine vitamin"since it can be manufactured by the body from sun shine and stored under the skin. It's also classified as a hormone by other people.
People all over the world move out on a sunny day to sun bathe and in so doing the body is in position to manufacture the vital vitamin D in about 30 minutes in fair skinned people to 3 hours for the dark skinned people to achieve the same benefits because of difference in pigmentation.
Vitamin D helps in the absorption of Calcium which in turn promotes the formation of strong teeth and bones it also helps in controlling the amount of phosphorus in the body. Some studies have shown promises in helping the blood clotting process, immune system enhancement, psoriasis and nerve system enhancement.
Insufficiency in children causes: Rickets (bent legs), causes convulsions.In adults shortage causes (osteomalacia) tendency of weakening bones, tender and weak muscles, possibility of osteoporosis at old age,sore bones and vision problems.
Vitamin D is best utilized in synergy with Calcium and phosphorus by people on a vegan diet, people with malfunctioning kidneys and liver who are always at risk of not getting enough of this vitamin since it requires these organs to be activated. Also people with little exposure to sun light are at risk of vitamin D deficiency.
The Recommended Dietary Allowance (RDA) for this vitamin is between 350-400 IU for adult females and males of which dose can be considerably increased but taking the toxicity levels in mind
Vitamin D is a star supplement in our health because of its numerous nutritional gains for women, children and men. Vitamin D plays a vital role in proper utilization and absorption of Calcium and has been shown to help prostate, colon, ovarian, colorectal, and heart health. It's also an important vitamin in supporting the Immune system.
Apart from sun shine vitamin D is abundant in foods like: Liver, fatty fish oils, egg yolks, salmons and trace amounts are found in green leafy vegetables.
I would advise a supplement extract intake not exceeding 600 IU per day. Although some of the clinical guide lines for toxicity recommend a figure higher than 5,000 IU per day to reach the toxicity causing levels, having too much vitamin D in our bodies can have an adverse effect on calcium absorption, nausea, increased thirst, destroyed appetite and abdominal disturbances. In the long run too much vitamin D can lead to Calcium deposition in the soft tissues and clogging inside blood vessels causing severe damage.(medical disclaimer)