"Vitamin" D

There's some controversy about whether "Vitamin" D is truly a vitamin or not. Technically, vitamins are nutrients our bodies can't produce on our own, but Vitamin D is synthesized and functions as a hormone. Exposure to the sun's rays is the best source. You can also get Vitamin D through fortified foods such as milk and cereal, but it'll only provide about 10% of your requirements. Sun exposure is the only adequate source. You should expose your hands, face, and arms to the sun for approximately 1/3 - 1/2 the time it takes for you to burn. Exposing yourself 2 -3 times per week is your best bet. It's also one of the fat soluble vitamins. In children, it promotes bone development and growth. In adults, vitamin D helps prevent osteoporosis and fractures. That's why calcium supplements also contain vitamin D; it helps with the absorption of calcium. It primarily regulates blood calcium levels. Some other benefits of Vitamin D are its anticancer effects it has on leukemia cells and breast, lung, cervix, and colon tumor cells. It's crucial to get your daily recommended amount through supplements as you get older because your body starts to synthesize a decreased amount as you age. From birth to the age of 50, the adequate intake is 5 micrograms per day. For people aged 51 - 70, it becomes 10 micrograms a day. For anyone 71 and older, it rises to 15 micrograms a day. Vitamin D deficiency can lead to rickets, a childhood condition that weakens the bones and skeleton. In adults, a deficiency may lead to osteomalacia, not to be confused with osteoporosis. It's also known as soft bones, and it leaves you prone to fractures of the hip, spine, and other bones. Don't overdo it, though, as high supplement doses can be toxic, but only with supplements. You can't overdose with sun exposure. Overdosing can lead to hypercalcemia, which is a highly concentration of calcium in the blood. It slows down your kidneys' ability to concentrate urine. That leads to excessive thirst and a constant need to pee. Other symptoms are depression, nausea, vomiting, and loss of appetite.