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A box of vitamins. - Vitamin D is a fat soluble vitamin that can be found in certain foods or vitamin supplements. It can also be manufactured by the body in response to the absorption of sunlight. To be used, Vitamin D must undergo chemical reactions that will change it into one of two forms. These are Vitamin D2, also known as ergocalciferol, and Vitamin D3, cholecalciferol.
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Vitamin D2 is created in fungi when sunlight absorption creates ergosterol, which turns into viosterol. It is a component of the fungal membrane of a cell. Humans have no biological need for Vitamin D2. However, it is used in antifungal medications to treat diseases like West African sleeping sickness.
Vitamin D3 is formed when ultraviolet light strikes the skin. The body turns into calcitriol, which is the active form of Vitamin D. Vitamin D3 is the vitamin that is used by humans. - The FDA suggests that you consume 200 to 400 IU per day of Vitamin D if you are less than 50 years old. If you are over 50, it is suggested that you consume 600 IU. Receiving approximately 15 minutes of sunlight per day, if you are able, will provide you with all the Vitamin D you need.
- Vitamin D3 plays an important role in keeping many of your organs healthy. It increases the amount of calcium that your body absorbs from your bloodstream, and allows your body to more easily reabsorb calcium and phosphorus from your intestines.
- If you do not have adequate vitamin D in your diet, your bones can become brittle and more prone to breaks or fractures. According to the Vitamin D Council, research has implicated vitamin D deficiencies in the pathologies of 17 cancers, and implicated it in major diseases including depression, diabetes and heart disease.
