Nutrient Brief: Vitamin D

Forever Young: Vitamin D Sources

Vitamin D, aka the "sunshine vitamin" is a group of fat soluble vitamins that can be found through multiple sources. In a deficient state it can have very dramatic effects on the human body, yet it can be manufactured through exposure to sunlight!
  
"Vitamin" D is unusual in some regards because it is actually closer related to a steroid and you can synthesize it in your body with some exposure to sunlight. By definition it is a prohormone which increases the ability and strength of hormones (such as testosterone). It only falls into the category of a vitamin because it is an organic substance (meaning it contains carbon) that is necessary in small amounts for optimal health.

Vitamin D was discovered in 1922 by Edward Mellanby who was trying to find a cure for the childhood disease rickets. Rickets is the result of non-calcification of bone resulting in softer or unstable formations. For example the leg bones on a small child could not hold up their body weight and would begin to curve. In adults this condition is referred to as osteomalacia. 

Vitamin "D" necessary for optimal health is found in two main types-

D2-(ergocalciferol) This form of Vitamin D is obtained through plant sources. It is the most common supplemented form and would be found in your basic multi-vitamin. D2 is only available through consumption.

D3-( cholecalciferol) This form of vitamin D is manufactured in the body after ultraviolet B rays are absorbed through your skin. It is suspected that as little as 10 minutes of exposure is a sufficient amount.  Because it requires enzymes from the liver and is synthesized in the kidneys, those with liver or kidney trouble may require additional supplementation. 
  
The requirements for vitamin "D" can be easily obtained from a healthy lifestyle consisting of proper nutrition and a little outdoor activity!



Sources for Vitamin D




written by:
Dennis Sluder
NPTI certified
Fitness Together Fitness/Nutrition Coach