Here's a comprehensive overview of vitamin D and why it's so important for your health:

🌞 What Is Vitamin D?

- Type: Fat-soluble vitamin

- Forms: Vitamin D₂ (ergocalciferol) and D₃ (cholecalciferol)

- Produced by: Sunlight exposure (UVB rays trigger synthesis in the skin)

- Also found in: Fortified foods (milk, cereals), fatty fish, egg yolks, and supplements

🦴 Why Is Vitamin D Important?

- Bone Health: Helps absorb calcium and phosphate, which are essential for strong bones and teeth

- Prevents:

  - Rickets in children (bone softening)

  - Osteomalacia in adults

  - Osteoporosis in older adults

- Other Roles:

  - Supports immune function

  - Reduces inflammation

  - Affects cell growth and neuromuscular function

⚠️ Who Is at Risk of Deficiency?

- Breastfed infants

- Older adults

- People with limited sun exposure

- Individuals with darker skin

- Those with obesity or fat absorption issues

🧪 How Much Do You Need?

| Age Group | Recommended Daily Intake |

|------------------|---------------------------|

| Infants (0–12 mo) | 400 IU |

| Children (1–18 yr)| 600 IU |

| Adults (19–70 yr) | 600 IU |

| Older Adults (>70)| 800 IU |

| Pregnant/Breastfeeding | 600 IU |

*IU = International Units

🧬 How It Works in the Body

1. Sunlight or food provides inactive vitamin D.

2. Liver converts it to 25-hydroxyvitamin D (calcidiol).

3. Kidneys convert it to the active form: 1,25-dihydroxyvitamin D (calcitriol)

🥄 Can You Get Too Much?

Yes. Excessive vitamin D can lead to:

- Nausea

- Weakness

- Kidney damage

- High blood calcium levels