ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Things you should know about vitamin D

Updated on July 7, 2012

OK what is vitamin D?

Well the most obvous answer would be that it's a vitamin but of course the name gives that away already. Vitamin D has been classified as a steroid vitamin and helps with the absorption and metabolism of calcium and phosphorous.
Currently 5 forms of vitamin D have been discovered and they are D1, D2, D3, D4 and D5. It is said that the important ones for us are vitamins D2 and D3.

How to get vitamin D naturally

Well the most obvious source of vitamin D comes from the ultraviolet(UV) radiation from our sun. We should be getting at least 15 minutes of sun exposed on our skin per day. However it can vary depending on our skin colour. If you have naturally dark skin you will need to have more sun exposure to absorb the vitamin D or perhaps take a suplement. As we know too much sun with high UV levels can damage our skin and increase our risk of skin cancer.

Another natural way to recieve vitamin D is through certain foods that we eat. Some fish, such as salmon, tuna and mackerel, as well as fish liver oils are considered to be the best sources. Some vitamin D is also present in beef liver, cheese and egg yolks.

Why do we need vitamin D?

We need a good amount of vitamin D for many reasons. One that was mentioned at the beginning of this article was to assist with the absorption and metabolism of calcium and phosphorous which in turn assists with the maintenance of healthy bones and teeth.
It also helps to regulate the immune system and also assist it against viruses such as the common cold and also reduce the risk of developing multiple sclerosis, cancer and even rheumatoid arthritis in women.
Some people even think that vitamin D is also helpful in maintaining a heathy body weight.

There are many more benefits to vitamin D but those are just some main points.

How much is too much?

If you are wondering if you can overdose on vitamin D then the answer is yes. We should only be aiming to have around 1000IU of vitamin D per day 2000IU at the most. If you have any concerns about how much vitamin D you should be taking then consult your doctor.
Going over 4000IU of vitamin D can actually be harmful to your health. One example would be lets say if you were taking over 10,000IU of vitamin D per day which is overly excessive you may absord too much D and too much calcium that it could cause damage to your kidneys. Also too much is no good for your blood vessels and can cause stiffened arteries.

Who is at risk of vitamin D deficiency?

It is always best to consult your doctor however here are some people who would be at risk of being deficient in vitamin D.

- People with naturally dark skin. Their skin reduces the amount of UV rays that penetrate it.

- People who go outside but cover themselves up with not much skin exposed (that would be mainly in winter) or who put on lots of sunscreen and hat and stay in the shade (mainly in the summer)

- People who stay/work indoors and not getting any sun.

- The elderly (usually a good idea to get tested)

- People who are overweight (D stored in fat is less bioavailable)

Have anything else to add about vitamin D?

    0 of 8192 characters used
    Post Comment

    • BabyCheetah profile imageAUTHOR


      6 years ago from Melbourne

      I know what you mean I'm the same. Vitamin D3 is the only one I take because I don't get enough of it and I only take it 3 days a week and not daily. Sometimes vitamins can help if we need it and it's good for people that can't eat certain foods :)

    • Kai0224liu profile image


      6 years ago from TX

      Usefule information, I like to take vitamin but I won't take too much cus I believe in getting nutrition from foods you take every day. Kaikai

    • BabyCheetah profile imageAUTHOR


      6 years ago from Melbourne

      You're welcome. Thank you for reading :)

    • ChristyWrites profile image

      Christy Birmingham 

      6 years ago from British Columbia, Canada

      I take 1000IU of Vitamin D each morning. Glad to know I am on track! Thanks for the useful hub.

    • sallyhatcher profile image


      6 years ago from Golden, Colorado

      Nice Hub...Thanks For Share.....

    • BabyCheetah profile imageAUTHOR


      6 years ago from Melbourne

      Sage in a Cage: It's good that you are taking suplements to assist. You should feel a difference. I take them as well as I was always feeling tired :)

      Topquark: If you are not getting enough sun I'd recommend looking into suplements. But you can speak to your doctor first for more info or if you want to get tested :)

      Mjboomer: Thank you. It's true the elderly seem to get deficiencies too why is why their bones break easily or get osteoperosis :(

    • mjboomer profile image

      Mike Elzner 

      6 years ago from Oregon

      Great Hub, interestingly many folks of advanced age have vitamin D defficiencies due to lack of exposure to the sun as well as insufficient vitamin D in their diet. It is amazing the difference it makes! Thanks for your great information.

    • topquark profile image


      6 years ago from UK

      Nice hub. I should probably pay more attention to my vitamin D intake. I don't go outside as often as I should, and we don't have many sunny days here.

    • Sage in a Cage profile image

      Sage in a Cage 

      6 years ago

      Great hub. I was recently diagnosed with a Vitamin D deficiency and am now taking high dose supplements to try and bring it up to a normal level.

    • BabyCheetah profile imageAUTHOR


      6 years ago from Melbourne

      BlissfulWriter: Thank you so much. I may add more as I find out more info on it :)

      Amuno: Oh I wouldn't worry about that too much. If anything I'd be more worried of any skin cancers from too much sun than too much vitamin D :)

    • amuno profile image

      Alfred Amuno 

      6 years ago from Kampala

      Good info. I guess I do not have to worry a lot about the lack of V.D, maybe too much of it. Too much sunshine around me throughout the year.

    • BlissfulWriter profile image


      6 years ago

      I agree that vitamin D3 is the most important. Voted up and shared.


    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

    Show Details
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)