Dietary recommendations for Vitamin D

 

Differences between vitamins D2 and D3  

Both fat-soluble vitamins D2 and D3 aid in the body's absorption of calcium, control the development of new bones and strengthen the immune system. Vitamin D3 is derived from animals, including humans, while vitamin D2 is mainly derived from plants.

Difference between vitamin D2 and D3 supplements

vitamin D2 and D3 supplements can increase vitamin D levels, but vitamin D3 appears to be more potent and better utilized by the body. This means you might need a lower dosage of D3 to achieve the same results as D2.

 If you follow a vegan diet, vitamin D2 supplements might be your only option from a plant-based source.

Table to summarize the key points

Feature	Vitamin D2 (Ergocalciferol)	Vitamin D3 (Cholecalciferol)
Source	Plant-based (irradiated fungi/yeast)	Animal-based (lanolin) or synthetic
Absorption	Less efficient	More efficient
Blood Level Maintenance	possibly less successful	Maybe more successful

Dietary recommendations for Vitamin D

Your age determines how much vitamin D you require daily. These are the average daily recommended amounts.

                                                        mcg=microgram   and  IU=International Unit

Life Stage	Recommended Amount
Birth to 12 months	10 mcg (400 IU)
Children 1–13 years	15 mcg (600 IU)
Teens 14–18 years	15 mcg (600 IU)
Adults 19–70 years	15 mcg (600 IU)
Adults 71 years and older	20 mcg (800 IU)
Pregnant and breastfeeding teens and women	15 mcg (600 IU)

Dietary recommendations for Vitamin D-rich foods and fortified products

rich foods

• Fatty Fish
• Mackerel
• Tuna
• Herring
• Sardines
• Cod Liver Oil
• Egg Yolks
• Mushrooms

Fortified Foods

Many foods are fortified with vitamin D to help people meet their daily needs. Here are some common fortified foods:

• Milk
• Yogurt
• Cereal
• Orange juice
• Plant-based milk alternatives
• Some breads
• Some canned tuna and sardines

Generally safe

Without vitamin D, your bones can become soft, thin, and brittle. Insufficient vitamin D is also connected to osteoporosis. Vitamin D supplements may be necessary if you do not get enough of it from food or sunlight.

Research on vitamin D use for specific conditions shows:

1. Cancer. There are conflicting results about how beneficial vitamin D is for preventing cancer. More investigation is needed to determine whether vitamin D supplementation reduces the risk of specific cancers.
2. Cognitive health. Low blood levels of vitamin D have been linked to cognitive decline, according to research. Additional research is necessary to ascertain the advantages of vitamin D supplementation for cognitive health.
3. Inherited bone disorders. Vitamin D supplements can be used to help treat inherited disorders resulting from an inability to absorb or process vitamin D, such as familial hypophosphatemia.
4. Multiple sclerosis. Research suggests that long-term vitamin D supplementation reduces the risk of multiple sclerosis.
5. Osteomalacia. Adults suffering from severe vitamin D deficiency, which causes soft bones (osteomalacia), bone pain, loss of bone mineral content, and muscle weakness, are treated with vitamin D supplements.
6. Osteoporosis. Studies suggest that people who get enough vitamin D and calcium in their diets can slow bone mineral loss, help prevent osteoporosis, and reduce bone fractures. Ask your doctor if you need a calcium and vitamin D supplement to prevent or treat osteoporosis.
7. Psoriasis. Applying vitamin D or a topical preparation that contains a vitamin D compound called calcipotriene to the skin can treat plaque-type psoriasis in some people.
8. Rickets. Kids who do not get enough vitamin D may get this uncommon illness. Vitamin D supplements can both prevent and cure the issue.

Safety and side effects

Taken in appropriate doses, vitamin D is generally considered safe.

However, taking too much vitamin D in the form of supplements can be harmful. Children age 9 years and older, adults, and pregnant and breastfeeding women who take more than 4,000 IU a day of vitamin D might experience:

1. Nausea and vomiting
2. Poor appetite and weight loss
3. Constipation
4. Weakness
5. Confusion and disorientation
6. Heart rhythm problems
7. Kidney stones and kidney damage

References:

(Office of Dietary Supplements (ODS), n.d.)(Vitamin D, 2023)