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Vitamin D Benefits and Guide Cheatsheet

What is Vitamin D?

  • Fat-soluble vitamin important for calcium absorption and multiple body functions
  • Also known as the "sunshine vitamin" as it is produced in skin via sunlight exposure

Key Benefits of Vitamin D

  • Bone Health: Supports calcium absorption and bone mineralization
  • Immune Support: Modulates immune system and reduces infection risk
  • Mood Regulation: Linked to mental health and reduced depression risk
  • Muscle Function: Helps maintain muscle strength and function
  • Chronic Disease Prevention: May lower risk of certain cancers and autoimmune diseases

Dietary Sources of Vitamin D

  • Fatty fish (salmon, mackerel, sardines)
  • Cod liver oil
  • Fortified dairy and plant milks
  • Fortified cereals
  • Egg yolks
  • Adults: 600-800 IU (15-20 mcg) daily, varies by age and health status
  • Supplementation often necessary in low sunlight regions or with limited sun exposure

Signs of Vitamin D Deficiency

  • Bone pain and muscle weakness
  • Increased risk of fractures and osteoporosis
  • Fatigue and mood changes
  • Frequent infections

Tips for Optimal Vitamin D Levels

  • Spend 10-30 minutes in midday sun several times a week (skin exposure varies by location and skin tone)
  • Include vitamin D-rich foods regularly
  • Consider supplements if blood levels are low or sun exposure is inadequate
  • Discuss testing and supplementation with healthcare provider