Vitamin D, benefits, doses, deficiency and best sources

All things about vitamin D

What is vitamin D? benefits and the best sources.

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Vitamin D is one of the group of fat-soluble secosteroids, it plays a significant role in bone growth and another essential process. vitamin D belongs to a family of cholesterol-derived compounds.
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Vitamin D and sun

This vitamin has an advantage that the human body can produce when exposed to the sun, sun expose is necessary to produce vitamin d in the skin, the amount of vitamin d is produced from sunlight varies from person to person. people with fair skin can produce more vitamin D when exposed to sunlight, The sun does not directly provide vitamin d but our skin has the ability to use the energy from sunlight together with a type of cholesterol called provitamin D3 to create vitamin D.
Sunlight triggers the first of three chemical reactions that convert an inactive compound in the skin into active vitamin D.

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The mechanism of vitamin D

 Under the effect of the ultraviolet rays of the sun, the skin produces cholecalciferol which will be transported and metabolized in the liver to 25-hydroxycholecalciferol (25 (OH) D), then in the kidney where it will take its active form of 1, 25 dihydroxycholecalciferol (1.25 (OH) 2D), the active metabolite of vitamin D. This active metabolite exhibits both genomic and non-genomic effects. The genomic effects involve a specific receptor, the vitamin D receptor (VDR), belonging to the family of nuclear receptors. 


Benefits of vitamin D

This vitamin has many great benefits for the human boy it is such useful, vitamin D is one of the most important vitamins that a person needs to complete his vital functions

Benefits of vitamin D for muscle

Vitamin D has a great effect on muscle vitamin D increases performance and promotes muscle renewal and regeneration, it is crucial for athletes and the elderly. when it comes to muscle, vitamin D is such effective many researchers have shown vitamin D to be related to muscle force and athlete performance, many studies have conducted with sprinters and swimmers that referred to an increase in the performance up to 7%  that was after the exposure to sunlight. other german research has shown the same increase in the performance of bike drivers this test has shown the great effects of vitamin D for athletes there were two groups the first group has exposed to sunlight and the other group don't get any sunlight after days, it is observed that the performance of the first group was getting better, up to 20% during 1 month, unlike the second group which has been noticed no change in their performance. in the years that followed, various other tests with the sunlight have achieved identical results.

 Benefits of vitamin D for the immune system

Vitamin D has many great effects when it comes to the immune system, it is really helpful in stimulation and protection.
Vitamin D strengthens the immune system through the prevention of autoimmune diseases research has linked vitamin D deficiency to an increased risk of rheumatoid arthritis. When vitamin D binds to receptors in the immune system, it helps the immune system to do its vital functions more efficiently.  that is, to recognize and repel dangerous invaders, not to attack healthy normal tissue.

Benefits of vitamin D for weight loss 

Vitamin D has such effective functions in the process of weight loss research has proven that vitamin D useful for calcium absorption, calcium is effective in weight loss.
a test has been conducted on tow group, the first group does not consume vitamin D and the other one consume vitamin D regularly.
It is observed that the people in the second group was burning fat increasingly unlike the first group those who have not taken vitamin D. it turns out that the vitamin D has an effect on insulin sensitivity in the body, high insulin level means more fat and this damage your weight loss process because the insulin not only regulates blood glucose but also stimulates protein building in the muscles, in addition to preventing fat burning and helps to store it.
So take more Vitamin D if you wanna fight high-level insulin.  

Vitamin D for bone

According to studies vitamin D play a significant role in bone prevention and protection especially when it comes to osteoporosis, it is a bone disease causing the space between bone cells and it becomes thin making it easily breakable.
Generally, this disease is linked to the deficiency of calcium but it is worth noting that vitamin D deficiency also affects this disease because it reduces the absorption of calcium in the body.
Having sufficient vitamin D stores protect the bone and helps it to maintain its durability.

Vitamin D Protection against cancer

Studies have shown that death due to cancer varies from place to place, it is observed that the rate of cancer is low in areas with high temperatures.

Vitamin D and breast cancer

Breast cancer is one of the most common kinds of cancer among women.
Studies have shown breast cancer prevention to be related to vitamin D, biomarkers and prevention have shown to produce positive reports between vitamin D and breast cancer.

A study has proven that 25 hydroxy vitamin D intercellular communication by switching to a protein that prevents aggressive cell division, this prevents the growth of the tumor and keeps the blood supply expanding. 

Vitamin D and lung cancer

Lung cancer is the second most common kinds of cancer and affects the tow genders both men and women the death rate with lung cancer is up to 28% per year it is a serious disease.
AS we have said exposure to the sunlight useful for the body to produce vitamin D, vitamin D helps prevent the growth of cancerous tumors thus preventing it from spreading.
Vitamin D plays an essential role in lung prevention and protection.

Vitamin D for colon cancer

Colon cancer is the third most common kinds of cancer,
An adequate amount of vitamin D in the body helps to avoid and reduce the risk of developing this cancer, as sunlight vitamin helps to regulate cell growth, fight infections and prevent cancer cells from spreading.
In fact, colon cancer and death rates are found to be the lowest in countries with the highest level of average solar radiation.

Vitamin D and pancreatic cancer

Pancreatic cancer is the fourth most common cause of death from cancer there is a potential role for vitamin D in pancreatic cancer prevention. Studies have shown that high 25-hydroxy vitamin D is associated with a lower risk of pancreatic cancer. A study had found persons who have vitamin D deficiency are more venerable to catching pancreatic cancer.

Vitamin D and prostate cancer

Prostate cancer is very common especially with the elderly, according to the American cancer society prostate cancer is the second common kind of cancer with men.
 A study has shown that men with prostate cancer who were following hormonal treatment have shown better improvement in treatment when treatment was supplemented with a supplement of 25-hydroxy vitamin D.

Vitamin D protects against flu

Flu waves are a seasonal phenomenon that occurs in the late autumn and winter These epidemics certainly appear. vitamin D regulates various aspects of the immune system, vitamin D, in particular, enhances the congenital immune system and play an essential role in the sector in the infection The production of calcitriol, the vitamin D hormone, increases significantly. The converted vitamin D, in turn, stimulates the production of highly effective antibodies in the body that are able to repel bacteria, viruses, and fungi. you should make sure that you are taking sufficient amounts of vitamin D.

The effects of vitamin D in depression

A new study has shown the relation between depression and vitamin D it also has proven that people who have a deficiency of vitamin D suffer from psychological depression. and this psychological depression disappears when vitamin D reaches its normal level in the body. this study also showed that there is a link between the high rate of vitamin D and fewer depression symptoms.
A study has been conducted with 200 persons, it has been observed that people who have vitamin d deficiency have the symptoms of depression at a high rate.  

 Vitamin D is an anti-inflammatory  

An American study has shown that Vitamin D has an efficient role when it comes to inflammations.
The term inflammation refers to our immune system’s response to an infection or injury that may occur, as it is the way our body alerts the immune system and urges it to start the process of healing and repairing damaged tissues, in addition to protecting itself against any external invasion such as viruses and germs.

Vitamin D during pregnancy

Adequate supply of vitamin D for the mother during pregnancy is of great importance, the child can develop optimally when given enough sufficient vitamin D.
About 4 weeks after the start of pregnancy, the placenta is formed and the mother's body immediately begins to transport vitamin D to the baby. The vitamin D level in the umbilical cord is then directly dependent on the height of the mother's vitamin D level. 

Benefits of vitamin D for hair 

Vitamin D has the ability to stimulate hair follicles and this contributes to hair prevention and reducing hair loss. as it is directly responsible for activating hair cells in the hair it maintains the hair through its high abilities.
Vitamin D is very useful for patients who are chemically treated and suffering from hair loss, as the use of topical substances that contain vitamin D gives positive and good results for hair growth. 

Benefits of vitamin D for skin

Vitamin D has an essential role in skin protection and maintenance, it helps to treat the symptoms caused by psoriasis, such as itching. 
Also, it is useful to treat skin stretching and damages, as well as burns, as vitamin d contains strong anti-inflammatory properties. 

Vitamin D to avoid diabetes

Children who get sufficient doses of vitamin D in their first year of life are less likely to develop diabetes. In fact, research shows that children who received 2000 IU of D per day during their first year of life are less likely to become diabetic in the following 30 years.
And it has been proven that a sufficiently high level of vitamin D can also protect against type 2 diabetes, the form of the disease most closely linked to obesity. 

Vitamin doses

How much vitamin D should you take?

There are many factors that determine how much vitamin D you need for your body, it depends on your age, your gender, and your health position.
the recommended average per day is 400–800 IU or 10–20 micrograms, the studies have confirmed if you are not being exposed to sunlight you should take than this leverage.

Recommended daily intake of vitamin D

0-12 months: 400 UI 
1-70 year: 600 UI
70 year and above: 800 UI
pregnant or lactating women: 600 UI

Vitamin D deficiency

Symptoms of vitamin D deficiency 

Infection constantly

As we have said vitamin D has an important role in immune system protection and prevention, so if you are one of those catch infections easily. It may be a reference to vitamin D deficiency because one of the most significant roles of vitamin d is to protect the body from bacteria and microbes that cause diseases. as it interferes directly with the cells responsible for fighting the infection.
Cold and influenza are signs of vitamin D deficiency, also other diseases such as bronchitis, and pneumonia. 

Back and bone pain

The prevention and maintenance of bone health are one of the important functions of vitamin D, as it helps to absorb calcium one of the most common references of vitamin D is back and bone pain. A study has proven that there is a relation between vitamin D deficiency and chronic back pain, also it has been proven to be related to legs bone pain. 


Studies have shown that permanent fatigue may be related to vitamin D deficiency studies say that you should be cautious with this symptom because the low level of vitamin D in the blood is associated with fatigue. which has negative impacts on the energy of humans.
A study has been conducted on 50 persons, it has been found that those suffering from severe fatigue they have vitamin D deficiency.

Muscle pain

If you are feeling muscle pain from time to time you should check the level of vitamin D because the las studies have proven the relation between muscle pain and the lack of vitamin D.
people who take enough amount of vitamin D are not suffering from muscle pain unlike the other those who don't take a sufficient amount of vitamin D they often feel the muscle pain.

Other symptoms of vitamin D deficiency

-hair loss
-Poor healing

 Vitamin D overdose

Excessive intake of vitamin D is harmful to the human body, As high amounts of it raise the levels of calcium and phosphorus in the blood and this causes calcium deposition in soft tissues such as the kidneys, heart, lungs and tympanic membrane in the ear.
Vitamin D overdose may cause drowsiness, headache, fatigue, appetite loss, vomiting, and dry mouth.
It is not safe to take more than the dose determined, you should follow it.

The high vitamin D foods

As we have said the human body is able when it exposed to the sunlight, but that is not the only source of vitamin D there are many foods contains high leverage of vitamin D.

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Seafood is generally a source of many beneficial nutrients to the human body and mind. According to the studies Salamon is one of the most foods that include a high level of vitamin D, 100 grams of Salamon contains 525 UI of vitamin D.
In addition to the high level of vitamin D Salamon contains many important nutrients such as omega 3, Also it is a great resource of protein, vitamin B, and potassium. 


Sardin is considered one of the most that contain a high level of vitamin D according to studies Sardin contains 2,3 UG of vitamin D. is also includes protein, lipids, vitamin B1, vitamin B2, Vitamin B3, vitamin C, and vitamin K.
It helps prevent heart disease and the occurrence of blood clots, as they contain omega-3 acids, It reduces the risk of developing macular degeneration associated with aging, Sardines are also beneficial for both skin and hair, as they make the skin clear.

Canned tuna

The level of vitamin D in canned tuna up to 270 UI in 100 grams, in addition, it contains vitamin A, calcium, potassium and sodium. It is also an amazing resource of vitamin K. Also it contains a high level of omega 3 that has an essential role in improving vascular function, lowering blood pressure and reduce the risk of cardiovascular disease. But tuna also contains also methylmercury it is a toxin found in many sorts of fish you'd better be careful because if this toxin builds up in your body it will be harmful. 

 Cow milk

According to studies cow mile contains high level of vitamin D, 200 mil cup of cow milk includes up to 110 UI of vitamin D.
It also contains other essential nutrients such as calcium and other vitamins it has great benefits for the human body, especially for bone and muscle.


Oysters are rich with vitamin D, according to studies 100 grams of oysters contain 320 UI of vitamin D. It also contains other important nutrients such as zinc and vitamin B12.

Eggs yolks

Eggs yolks contain a high level of vitamin D, one egg yolk contains 30 UI, it also contains calcium, zinc, iron, magnesium, potassium these are useful nutrients for the human body. It maintains a regular healthy metabolism, Improving cellular growth and repair, improve cardiovascular health. Maintaining healthy blood pressure.

Orange juice

One cup of orange juice 237 MIL contains 100 UI 


Vitamin D has many essential in the body as we have seen the human body can produce this vitamin when it is exposed to the sunlight. this vitamin has plenty of benefits for our body when it comes to cancer and hair, muscle and skin and other useful benefits.
You should take care of vitamin D doses, we can get this vitamin from foods such as eggs Sardin and other foods.















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  1. Dang, super information rich article. Loved this!

  2. Interesting stuff! Def need more Vitamin D in our lives.