Vitamin D, also known as calciferol, plays a significant role in bone health.

It controls

serum calcium and balances phosphate level. Calcium and phosphate level regulation in plasma

facilitates bone mineralization (Ross, Taylor, Yaktine & Del Valle, 2011). In addition, research

found that Calciferol also reduce the risk of diabetes mellitus type 1 and cancer. Vitamin D has a

role in every stage of human life. In adults, it helps maintain bone mineral density (BMD) and

muscle strength. With this, adequate amount of Vitamin D is essential for overall health. (Grant

& Holick, 2005). The RDA for children as young as 1-year old and adult up to 70-year old is 15

µg. This increases to 20 µg for above 70-year old (Ross, Taylor, Yaktine & Del Valle, 2011).

Vitamin can be acquired naturally or dietarily. One of the most natural ways is through

sunlight exposure (Ross, Taylor, Yaktine & Del Valle, 2011). According to Vieth (2006), the only

way to achieve optimal Vitamin D concentration is thru sun exposure and absorption of

ultraviolet b (UVB). It was estimated that for most people, the body can produce adequate

Calciferol thru skin exposure for 5-10 minutes for 2-3 times a week however it breaks down

rapidly thus can lessen specially during winter. With that, supplementation of Calciferol for

population in northern latitude, night shift employees and work from home employees was

suggested due to minimal sun exposure (Ware, 2017). Fatty fish, fish liver oil, and egg yolk are

also good natural sources of Calciferol (Ross, Taylor, Yaktine & Del Valle, 2011).

Apart from natural sources, one can also get dose of Vitamin D from supplements and

fortified foods available in the market. In Canada, Food and Drug Regulation required Vitamin D

fortification of fluid milk and margarine (Ross, Taylor, Yaktine & Del Valle, 2011). In 2004,

Moore, Murphy, Keast and Holick conducted a study to measure the Vitamin D intake of various

population in United States. The study informed that Calciferol insufficiency is widespread in
United States and Canada therefore recommended consumption of Vitamin D fortified food

and drinks as well as supplements. Available facts conclude that Vitamin D supplements are just

as effective as natural sources (Vieth, 2016).

Vitamin D deficiency is termed rickets for children and osteomalacia for adults. This

deficiency results to abnormality in the mineralization of the bone causing deformity or

brittleness (Ross, Taylor, Yaktine & Del Valle, 2011). Ware (2017) informed that darker skin

color and usage of sunscreen decreases the absorption of UVB. Vitamin D production is

proportional to skin’s exposure to sun hence use of sunscreen SPF 30 could dramatically

decrease body’s Calciferol production by 95%. It is also important to note that individual with

inflammatory bowel diseases (IBD), such as Crohn’s disease, could develop Vitamin D

insufficiency. This inflammation affects the duodenum and jejunum which are both absorption

sites leading to insufficient absorption of Vitamin D (Grant & Holick, 2005).

Vitamin D is an essential nutrient that the body needs for bone health and protection

against health risks. Sun exposure, Vitamin D-rich foods, and supplements are the readily

available sources. Given the undeniable benefits of this vitamin, it is time to make sure to get

an adequate amount of this so-called “sunshine vitamin” (Ware, 2017).

References:

Grant, W. B., & Holick, M. F. (2005). Benefits and requirements of vitamin D for optimal health:

a review. Altern Med Rev, 10(2), 94-111.

Moore, C., Murphy, M., Keast, D., & Holick, M. (2004). Vitamin D intake in the United States.

Journal of the American Dietetic Association, 104(6), 980–983.

https://doi.org/10.1016/j.jada.2004.03.028

Ross, A., Taylor, C. Yaktine, A. & Del Valle, Heather. (2011). Dietary reference intakes calcium,

vitamin D . Washington, DC: National

Vieth, R. (2006). What is the optimal vitamin D status for health? Progress in Biophysics and

Molecular Biology, 92(1), 26–32. https://doi.org/10.1016/j.pbiomolbio.2006.02.003

Ware, N. (2017). What are the health benefits of Vitamin D? Retrieved from

https://www.medicalnewstoday.com/articles/161618.php