EN 
ID 
Vitamin D is an essential nutrient that plays a key role in many body functions. There are two main forms of Vitamin D:
- Vitamin D2 (Ergocalciferol), usually found in some plant foods.
- Vitamin D3 (Cholecalciferol), found in animal foods, and produced in the skin when exposed to sunlight.
How much is the intake recommendation and its effect? Why is vitamin D important?
Vitamin D Intake Recommendations
Here are the Vitamin D intake needs based on the Nutritional Adequacy Standard (AKG) 2019:
- Infants/Children
- 0-11 months: 10 mcg
- 1-9 years: 15 mcg
- Teens and Adults
- Men 10-64 years: 15 mcg
- Women 10-64 years: 15 mcg
- Elderly (>64 years): 20 mcg
Effects of Deficiency in Vitamin D
Vitamin D deficiency is still common around the world. It can be caused by factors such as an unhealthy diet, age, certain medical conditions, and not getting enough sunlight.
Vitamin D deficiency can cause a range of symptoms from mild to severe. Some of the symptoms are:
1. Bone and Muscle Pain
Vitamin D helps the body absorb calcium. Calcium is a crucial mineral for building and strengthening bones, and for muscle function. Vitamin D also helps in the process of adding calcium and phosphorus to bones, which makes them strong and dense.
When there is not enough Vitamin D, calcium absorption becomes less effective. This can make bones weak and brittle, causing bone pain and muscle weakness.
2. Slow Wound Healing
If you don’t have enough Vitamin D, wounds from injuries or surgeries might heal more slowly. This is because Vitamin D helps in making collagen, a protein that builds new tissue and helps wounds heal.
A lack of Vitamin D can lead to longer healing times, a higher risk of infections, and less effective recovery
3. Immune System Issues
Vitamin D helps regulate the immune system by controlling the activity of immune cells that fight off bacteria and viruses.
Not having enough Vitamin D can weaken your immune system and make it harder to fight off infections.
4. Depression
Some studies show that low levels of Vitamin D are linked to a higher risk of depression. Vitamin D affects the brain and mood by influencing neurotransmitters and genes that impact brain function.
Not everyone with low Vitamin D will experience depression, but increasing Vitamin D levels with supplements might help improve mood and reduce depression symptoms for some people.
Effects of Excessive Vitamin D
While getting enough vitamin D is crucial for good health, too much of a good thing can be harmful. In rare cases, excessive vitamin D levels, usually caused by taking too many supplements, can lead to a condition called hypercalcemia. This means there’s an abnormal increase in calcium in your bloodstream.
Hypercalcemia occurs because vitamin D helps your body absorb calcium from food. When there’s too much calcium floating around, you might experience symptoms like nausea, vomiting, constipation, and stomach aches. It can also lead to fatigue, dizziness, and even mental confusion or hallucinations.
Left untreated, hypercalcemia can cause serious health problems. Therefore, if you’re concerned about your vitamin D levels, a simple blood test can help determine if you’re getting too much.
If you or someone you know experiences these symptoms after taking vitamin D supplements, the first step is to stop taking them immediately. This will help prevent further complications and allow your body’s calcium levels to return to normal.
Sources of Vitamin D
You can get Vitamin D from various foods you eat every day. Here are some foods rich in Vitamin D that can help meet your needs:
- Fatty fish (salmon, mackerel, sardines)
- Vitamin D-fortified dairy products
- Beef liver
- Egg yolks
- Mushrooms
- Foods and drinks fortified with Vitamin D
Sunlight as a Source of Vitamin D?
Sunshine offers a natural and convenient way to increase your vitamin D levels. When your skin is exposed to sunlight, particularly UVB rays, it triggers vitamin D production within your body.
Try to get direct sunlight for about 10-30 minutes a few times a week. However, it’s also important to protect your skin from sun. To minimize skin cancer risk, consider using sunscreen, protective clothing, and a hat whenever you anticipate extended sun exposure.
Recommendation – Arummi Cashew Milk to Meet Your Vitamin D Needs
If you’re looking for a tasty and nutritious way to get enough Vitamin D, Arummi Cashew Milk is a great choice! In just one serving (170 mL), you can meet up to 35% of your daily Vitamin D needs.
Get it now at your nearest supermarket!
Author
