Vitamins for Mental Health, VitaminD - Information and benefits
Mental Health > supplements-vitamins : VitaminD
Vitamin D
Other names
Calcitriol, Vitamin D2, ergocalciferol, cholecalciferol, Vitamin D3, 1,25-dihydroxycholelcalciferol
Summary
Vitamin D is considered to be both a vitamin and a hormone because our bodies can make it. It is made in the skin when the skin is exposed to sunlight. We also get vitamin D from food. Natural sources include cod liver oil and oily saltwater fish such as halibut, swordfish, tuna, sardines, cod and herring. Milk is usually fortified with vitamin D so it becomes another good source of the vitamin. It can also be found in sunflower seeds, liver and eggs. A vitamin D deficiency causes rickets in children and osteomalacia in adults. Symptoms may include bone and joint pain, muscle twitches, insomnia, nervousness, and diarrhea. The Optimum Daily Allowance for vitamin D is 200 to 600 IU per day. Amounts higher than this should be taken only when under the care of a physician.
Uses
Vitamin D is used primarily to build and maintain strong bones. It prevents the development of rickets in children and osteomalacia, resulting in weak bones and joint pain, in adults. People with osteoporosis who do not respond to calcium supplementation may benefit by adding moderate amounts of vitamin D and magnesium to their regimen. Other uses of vitamin D include reducing the risk of colon, breast and prostate cancer, and supporting the immune system.
Proposed Mechanism of Action
Vitamin D precursors in the skin are converted to vitamin D3 by sunlight. These molecules are taken to the liver and converted to the more potent 25-hydroxy-cholecalciferol. This is transported to the kidneys where it is converted to 1,25-dihydroxycholecalciferol, the most potent and active form of vitamin D. Vitamin D works with parathyroid hormone and calcitonin to balance the concentrations of calcium and phosphorus in the blood, primarily by increasing the intestinal absorption of these minerals.
Side Effects / Precautions
Vitamin D should not be taken by people with hypercalcemia, or high levels of calcium in the blood. It should be used with caution in people who have kidney stones, hardening of the arteries, problems with the function of their parathyroid gland, impaired kidney function and heart disease.
Interactions
Corticosteroids counteracts the effects of vitamin D on the bone. Cholestyramine and mineral oil inhibit its absorption if taken at the same time. Dilantin and phenobarbital may increase the metabolism of vitamin D and decrease blood levels.
Symptoms of Deficiency
A vitamin D deficiency causes weakness of the bones and results in rickets in children and osteomalacia in adults. Other signs of a deficiency include muscle twitches, diarrhea, insomnia and nervousness. People who stay inside or who live in the more extreme north or south regions of the globe may not produce enough vitamin D in the skin resulting in low levels and possible deficiency. People who have problems with fat absorption e.g., Crohn's disease, may also have low vitamin D levels.
Symptoms of Toxicity
The primary symptom of vitamin D toxicity is hypercalcemia. Early signs include diarrhea or constipation, headache, loss of appetite, dizziness, trouble walking, muscle and bone pain and an irregular heart beat. Later symptoms may include itching, decreased functioning of the kidneys, osteoporosis, weigh loss, calcifications in muscles and other soft tissues and seizures.
Dosage and Administration
Exposing the face, hands, and arms to ten to 15 minutes of direct midday sun two to three times a week can provide all the Vitamin D the body needs. Sunscreen, however, will limit the exposure. Additionally, the sun's rays in northern latitudes is not strong enough to stimulate vitamin D production in the skin during the winter months but the body can store vitamin D if you get sufficient exposure during the summer.
The Optimum Daily Allowance for vitamin D is 200 to 600 IU per day (birth through 50 years, 200 IU; 51-70 years, 400 IU; >70 years, 600 IU). Amounts higher than this should be taken only under the supervision of a physician.
Food Sources
Natural sources of vitamin D include cod liver oil and oily saltwater fish such as halibut, swordfish, tuna, cod and herring. Milk is usually fortified with Vitamin D so it becomes another good source of the vitamin.
Other Supplements to Consider
Osteoporosis: calcium, magnesium, boron, vitamin K
Cancer prevention: vitamin A, vitamin B complex, vitamin C, vitamin E, zinc, chromium, selenium