RDA(recommended Dietary Allowance) OF VITAMIN D

The Recommended Dietary Allowance for adults 19 years and older is 600 IU (15 mcg) daily for men and women, and for adults >70 years it is 800 IU (20 mcg) daily.

Sources of Vitamin D

• Sunlight: The most natural and significant source of vitamin D is sunlight. When your skin is exposed to UVB rays from the sun, it synthesizes vitamin D3. The amount of vitamin D produced depends on factors such as skin pigmentation, geographic location, time of day, and season.

• Foods: Some foods contain vitamin D, but it is not present in a wide variety of foods naturally. Fatty fish (salmon, mackerel, tuna), fish liver oils, beef liver, egg yolks, and fortified foods like milk, orange juice, and cereals are some dietary sources of vitamin D.

• Supplements: Vitamin D supplements are available in various forms, including vitamin D2 and D3, and are commonly used to ensure adequate intake, especially in individuals who may have limited sun exposure or dietary sources.

Deficiency of Vitamin-D & Health Issues

• Osteoporosis and Osteomalacia: Weak bones and fractures.

• Rickets: Soft and weak bones in children.

• Muscle Weakness and Pain: Weak muscles and increased risk of falls.

• Immune System Impairment: Increased susceptibility to infections.

• Cardiovascular Problems: Higher risk of heart diseases.

• Mood Disorders: Increased risk of depression and anxiety.

• Autoimmune Diseases: Linked to conditions like multiple sclerosis and rheumatoid arthritis.