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| Vitamin D is fat-soluble vitamin requiring bile for absorption, and occurs naturally in animal foods such as salmon, herring, sardines, egg yolks, cod liver oil and dairy products. Interestingly, the first discovered "neanderthal men" were diagnosed as "ancient" men who died of rickets. After years of debate about the origin of neanderthals, this is still one of the most viable explanations. As darker skinned men and women left the sunny climates of the southern hemisphere, they were able to convert less Vitamin D from their skin, rickets set in changing bone structure and eventually killing them. Vitamin D is found primarily in foods of animal origin, unless they are fortified. Vegetables are usually low in vitamin D, except leafy dark green vegetables and mushrooms which are significant sources of vitamin D. Vitamin D2 (ergocalciferol) is obtained from plants. Vegetables are usually low in vitamin D, but leafy dark green vegetables and mushrooms are significant non-animal sources. Vitamin D3 (cholecalciferol) is stable to heat, light, and storage and is derived from animal products. It promotes calcium absorption for proper heart muscle function. Directions The RDA for vitamin D for adults is 200 IU; for children, teens and pregnant or lactating women it is 400 IU; for the elderly or those with poor sunlight exposure or living in high northern or southern latitudes, it is 400 - 800 IU. One IU (International Unit) is equal to 0.025mcg of crystalline cholecalciferol. Glass blocks UV light, so indoor exposure does not help. When taking doses of vitamin D3 in excess of 1100 IU per day, regular blood chemistry tests should be taken to monitor kidney function and serum calcium metabolism. Side-Effects Care must be taken in treating vitamin D deficiency, since high doses of vitamin D are toxic and can result in the permanent deposit of minerals in the heart, lungs and kidneys. Symptoms of toxicity include nausea, vomiting, joint pain, and lack of interest in eating food. |
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