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Vitamin D, Calciferol, is a fat-soluble vitamin. It is found in food, but also can be made in your body after exposure to ultraviolet rays from the sun. Vitamin D exists in several forms, each with a different activity.

Some forms are relatively inactive in the body, and have limited ability to function as a vitamin. The liver and kidney help convert vitamin D to its active hormone form.

 What Does in the Body?

One important roles of Vitamin D in the human body is to boost the absorption of calcium into bone. In addition to being vital to bone development and strength. Vitamin D is also an important partner in many other processes that require calcium.

Vitamin D plays a role in the functioning of healthy nerves and muscles by regulating the level of the calcium in the blood.

It helps the pancreas to release insulin, increase your immune system.

Where it is found?

Good food sources of vitamin D are: Milk, fatty fish such as salmon and mackerel, cod liver oil, fish liver oil, some breads and cereals and egg yolks.

Recommended Daily Intakes: men 50 mcg, women 50 mcg, pregnancy: 65 mcg, lactation 70 mcg.

 Symptoms of Deficiency/Side Effects

Deficiency of vitamin D can occur when dietary intake of vitamin D is inadequate, when there is limited exposure to sunlight, when the kidney cannot convert vitamin D. The classic vitamin D deficiency diseases are rickets and osteomalacia. In children, vitamin D deficiency causes rickets, which results in skeletal deformities. In adults, vitamin D deficiency can lead to osteomalacia, which results in muscular weakness in addition to weak bones.

Side effect may be nausea or vomiting, loss of appetite, unusual tiredness, headache, diarrhea and
dry mouth.