vitamin D sources

Vitamin D Function & the Symptoms of Vitamin D Deficiency

Vitamin D Definition:

Vitamin D is a fat-soluble vitamin and is also called the sun's vitamin because the body makes it when exposed to the sun. It is found that sunlight is the most important medium in the manufacture of vitamin D in the body via the skin.

Types of Ditamin D:

Vitamin D2 (Ergocalciferol) is obtained from plant sources.

Vitamin D3 (coli calciferol) is obtained from animal sources.

Normal level of vitamin D in the body:

The most accurate way to determine vitamin D in the body is to analyze it, if the ratio between 20-50 ng /ml is normal and if it is less than 12, it is considered deficient.

Vitamin D Function in The Body:

  • Adjust calcium and phosphorus in the blood to help bones absorb calcium and thus ensure strength and bone density, to prevent rickets and osteoporosis.
  • Prevention of calcium deficiency and bone problems in patients with kidney failure.
  • Some studies also suggest a link between vitamin D deficiency and gastrointestinal disorders, especially irritable bowel syndrome.
  • The relationship of vitamin D to the immune system as scientists began to study the relationship of vitamin D deficiency to multiple sclerosis.
  • Vitamin D is important for heart patients and hypertension.
  • Vitamin D is important for diabetics.
  • Vitamin D strengthens the immune system and protects against cancer and chronic diseases especially in the elderly.

Damages increase vitamin D in the body:

 If you take too many dietary supplements of vitamin D, and increase the recommended dose, it leads to an increase in the amount of calcium in the blood, which causes hypercalcemia, a condition that may lead to many health problems, including osteoporosis, and health damage to kidneys and heart.

Damage to vitamin D deficiency in the body:

Vitamin D deficiency may cause many problems, including the risk of children with rickets and osteoporosis, and for adults, they may become osteoporosis.

Symptoms of Vitamin D Deficiency:

Normal levels of calcitriol promote the breakdown of old bone and the creation of new bone. Another way that calcitriol protects bone is by influencing the production of the parathyroid hormone. If you have a deficiency of vitamin D, you can’t make enough calcitriol. As a result the parathyroid gland makes more parathyroid hormone which goes to bone and breaks it down to release calcium into the bloodstream. If this goes on too long, the increase in parathyroid hormone is detrimental, leading to weakened bones. Restoring vitamin D and calcitriol levels to normal allows the skeleton to regain lost calcium and strength. Maintaining the calcium level in the blood is important for the body’s muscle function: heart muscles, skeletal muscles, and all other muscles.

Treatment of Vitamin D Deficiency:

Animals and plants make vitamin D and use it just like you and I do. So it stands to reason that you should be able to get enough vitamin D by eating animals and plants; however, it’s not that simple. In this paragraph, I tell you about the sources that contain the highest levels of vitamin D, but as you’ll see, with rare exceptions, the vast majority of foods don’t have enough concentrated vitamin D to get you to 600 or 800 IU per day.

We can treat vitamin D deficiency by compensating for its deficiency by resorting to its sources as mentioned earlier.

Vitamin D Sources:

In the following lines, I cover some sources of vitamin D, such as:

The sunlight:

Exposure to the sun is one of the most important sources of vitamin D, which the skin absorbs from the sun, but it is important not to be exposed to ultraviolet radiation to damage the skin, so it is better not to be exposed to sunlight at the peak time of ultraviolet light from 10 am: 4 pm. Also, exposure for 10 minutes is sufficient to absorb vitamin D, and in no case forget to put the sunscreen before it. Vitamin D is called the sun rays vitamin. The body produces the vitamin automatically as soon as it is exposed to ultraviolet radiation.


Along with fish, mushrooms is one of the few foods that naturally contain vitamin D, and some types of mushrooms are treated with ultraviolet light, which helps the mushrooms to manufacture more vitamin D.


The size of sardines may be small compared to other types of fish, but its nutritional benefits are great. It is very rich in vitamin D and calcium.


The whole large egg contains about 11% of the daily requirement of vitamin D.


Proteins and omega-3s that maintain heart health, salmon is one of the most important sources of vitamin D.

Beef Liver:

This nutritional source contains vitamin D and zinc, iron, niacin, and vitamin A.

Treatment with box light:

Light therapy is a very useful method in some cases to improve the vitamin D rate. The therapist will expose the patient to a routine session for 15 minutes during which the person is exposed to the light box.

Nutritional supplements:

Supplements are a useful option if you cannot get enough vitamin D from foods and exposure to the sun.

Importance of vitamin D for pregnant women:

Vitamin D is responsible for giving orders to the intestines to increase the amount of calcium and phosphorus it has to absorb. Thus, it is the main role in maintaining the health of bone and fetal bones and building and preventing future osteoporosis. The bones of the fetus in the last three months of its existence in the womb, the most important period in the completion of the growth of its bones.