VitaminA vitamin is an organic molecule, which means it’s a naturally occurring compound made up mostly of carbon. Our bodies need vitamins in small amounts to function properly. They help with many important jobs, including: • Building and maintaining healthy bones, teeth, and skin • Converting food into energy •… Read More D, often called the “sunshine vitamin,” is a unique and essential nutrientEssential nutrients are like the irreplaceable actors in a play – your body absolutely needs them to function properly. These nutrients come from the food you eat and are used for various vital processes, including fueling your metabolism. • Synonyms: Well-documented synonyms for essential nutrients include: • Micronutrients (vitamins and minerals)… Read More that your body can produce with the help of sunlight. It’s not just a vitamin; it acts like a hormoneImagine your body is a giant kingdom with many different jobs to be done. Hormones are like the royal messengers, carrying messages from one part of the body to another to keep everything running smoothly. • Other Names: You might not hear other names for hormones very often, but sometimes scientists… Read More, regulating various bodily functions, including calciumCalcium is a mineral, a naturally occurring substance your body needs to function properly. It’s the most abundant mineral in your body, and most of it’s stored in your bones and teeth. Think of it as the building block that gives your bones and teeth their strength and structure! The… Read More absorptionAbsorption refers to the process of how your body takes in nutrients from the food you eat. Imagine it like a gateway that allows the broken-down bits of your food to pass from your digestive system into your bloodstream, where they can be delivered to your cells for energy. •… Read More, bone health, immune function, and even cellThe cell is the basic building block of the human body, a tiny, microscopic (too small to see without a magnifying tool like a microscope) unit that works together with billions of other cells to form every part of the body, from the skin to the heart. Each cell is… Read More growth.

What is Vitamin D?

Think of vitamin D as a key that unlocks the door to strong bones and a healthy immune systemYour immune system is like your body’s own personal security force, constantly on guard against invaders like germs (bacteria, viruses, etc.). It’s a complex network of organs, cells, and proteins that work together to protect you from getting sick. But here’s the surprising thing: a healthy immune system can also… Read More. It’s a fat-solubleImagine vitamins as essential keys that unlock various functions in your body. Some vitamins, like vitamin C and the B vitamins, are water-soluble, meaning they dissolve in water and are easily flushed out of your system. Fat-soluble vitamins, on the other hand, are like keys that need a special lock;… Read More vitamin, meaning it dissolves in fatThe substance known as fat occupies a role far more complex and vital than often perceived. While frequently discussed in terms of diet and appearance, this tissue, properly termed adipose tissue when referring to the cellular mass, is a dynamic and essential component supporting a myriad of the body’s critical… Read More and can be stored in your body. There are two main forms of vitamin D:

• Vitamin D2 (Ergocalciferol): Found in some plant-based foods and supplements.
• Vitamin D3 (Cholecalciferol): Produced in your skin when exposed to sunlight and found in some animal-based foods and supplements.

Etymology and History:

• Vitamin: Short for “vital amine,” a term coined in the early 20th centuryA century is a period of 100 years. Examples: • The 21st Century: The years 2000 to 2099. • The 19th Century: The years 1800 to 1899. • The 8th Century BC: The years 800 BC to 701 BC. Etymology: The word “century” comes from the Latin word “centuria,” which… Read More to describe essential organicThe word “organic” has two main meanings related to living organisms and the natural world. Here’s a breakdown of its definition, origin, and how it applies to food and health: Etymology and Origin: • Origin: The word “organic” stems from the ancient Greek word “organon” (ὄργανον) meaning “instrument, tool, or… Read More compounds.
• D: The letter “D” was assigned to this vitamin as it was the fourth fat-soluble vitamin to be discovered.
• Discovery: The discovery of vitamin D is linked to the prevention and treatment of rickets, a bone disease caused by vitamin D deficiency. In the early 20th century, scientists like Edward Mellanby and Elmer McCollum identified the substance in cod liverThe liver is a large organ located in the upper right part of the belly, under the rib cage. Like the heart that pumps blood or the lungs that help with breathing, the liver plays a crucial role in keeping the body healthy and working properly. This important organ is… Read More oil that prevented rickets, eventually leading to the isolation and identification of vitamin D.

Vitamin D in Everyday Life and Medicine:

• Sunshine and Supplements: “Your doctor may recommend spending time in the sun or taking vitamin D supplements to ensure adequate levels, especially during winter months.”
• Bone Health: “Vitamin D is crucial for calcium absorption, so it’s important for maintaining strong bones and preventing osteoporosisImagine your bones as the sturdy frame of a house. In osteoporosis, this frame gradually weakens, becoming porous and brittle, like a house with termites eating away at its foundation. This silent disease often goes unnoticed until a fracture occurs, highlighting the importance of understanding its causes, risks, and preventive… Read More.”
• Immune Function: “Studies suggest that vitamin D may play a role in immune system regulation and could help protect against infectionsAn infection is like a party crasher in your body. It happens when harmful germs, like bacteria or viruses, invade your body tissues and start reproducing. This unwelcome invasion can disrupt your body’s normal functions, including your metabolism. • Synonyms: Well-documented synonyms for infection include: • Infestation (more common with parasites)… Read More.”

Vitamin D and Metabolism: The Calcium Connection

Vitamin D is intricately linked to calcium metabolismMetabolism is the set of chemical processes that happen inside the body to keep it alive and working. Think of the body as a busy kitchen where food is turned into energy, building blocks, and waste. These processes break down food to release energy, build new cells, and remove unwanted… Read More, the process by which your body absorbs, utilizes, and regulates calcium levels.

• Calcium Absorption: Vitamin D acts as a gatekeeper, increasing calcium absorption in the gutThe intestine is a long, winding tube in the body that plays a very important role in helping the body get the energy and nutrients (good parts from food) it needs to work properly. Think of the intestine like a very busy workshop in a factory, where different workers have… Read More. This ensures that your body has enough calcium to build and maintain strong bones and teeth.
• Bone Health: Vitamin D works in conjunction with parathyroidThink of your body as a finely tuned machine, and calcium is one of the key elements that keeps it running smoothly. Just like a thermostat controls the temperature in your home, the parathyroid glands act as your body’s “calcium-stat,” ensuring the right amount of calcium is available in your… Read More hormone (PTH) to regulate calcium levels in the bloodBlood is the life force coursing through your veins and arteries, delivering vital oxygen and nutrients to every cell in your body while whisking away waste products. It’s a complex, dynamic fluid—not just a simple red liquid. Consider it a bustling highway system within your body, carrying various cellular vehicles… Read More. When calcium levels are low, vitamin D and PTH work together to release calcium from bones, increase calcium absorption in the gut, and reduce calcium excretion through the kidneys.

Vitamin D and Sugar: An Indirect Relationship

While sugarSugar is a substance represented as a simple carbohydrate (a basic type of molecule made of carbon, hydrogen, and oxygen) that serves as a vital component throughout the body. It is the primary source of energy for most cells, acting like the body’s main fuel. Every part of the body,… Read More doesn’t directly affect vitamin D levels, excessive sugar intake can indirectly impact vitamin D metabolism. High-sugar diets can lead to obesityObesity is a medical condition where someone has excessive body fat that can negatively affect their health. It’s not just about weight, but also about the amount of fat that accumulates in the body, especially around the belly. Etymology: The word “obesity” has a long history, dating back to the… Read More and insulin resistanceInsulin resistance is a condition where your body’s cells become less responsive to the hormone insulin. Imagine you have a key (insulin) that unlocks the door (cells) to let sugar (energy) in, but the key isn’t working as well as it should. Here’s a breakdown to make it clear: •… Read More, which have been associated with lower vitamin D levels and impaired vitamin D function.

Research on Vitamin D:

• Holick, M. F. (2007). Vitamin D deficiency. New England Journal of MedicineMedicine is the field of science and practice that deals with the prevention, diagnosis, treatment, and cure of disease. Think of it like this: • Your body is a complex machine. • Medicine is like a toolbox, and knowledge is needed to keep it running smoothly. • Doctors, nurses, and… Read More, 357(3), 266-281. This seminal paper discusses the prevalence of vitamin D deficiency and its implications for various health conditions.
• Martineau, A. R., et al. (2017). Vitamin D supplementation to prevent acute respiratory tract infections: systematic review and meta-analysis of individual participant data. BMJ, 356, i6583. This meta-analysis suggests that vitamin D supplementation may help reduce the risk of acute respiratory tract infections.

Additional Information:

• Synonyms: Calciferol, sunshine vitamin, antirachitic vitamin
• Dietary Sources: Fatty fish (salmon, tuna, mackerel), egg yolks, fortifiedHave you ever seen the word “fortified” on your cereal box or milk carton and wondered what it truly means? It sounds promising, suggesting an added boost of nutrients. But does it live up to the hype? Let’s embark on a journey to explore the world of fortified foods, uncovering… Read More dairy products, and some mushrooms.
• Deficiency: Rickets (in children), osteomalacia (in adults), weakened immune function, increased risk of certain cancers and autoimmuneYour immune system is like your body’s defense team, protecting you from harmful invaders like bacteria and viruses. It does this by recognizing and attacking these foreign substances. However, in autoimmune conditions, this defense team goes rogue. It mistakes your own body tissues for enemies and launches attacks against them…. Read More diseases.
• Excess: Hypercalcemia (high calcium levels), kidney stones, bone pain, nausea, and vomiting.
• Interesting Fact: Vitamin D is not technically a vitamin but a prohormone, a substance that your body converts into a hormone.

Vitamin D and Ketosis:

Vitamin D is a fat-soluble vitamin, and its absorption may be enhanced when following a high-fat ketogenic diet1. Simple Definition: Imagine your body is like a hybrid car with two fuel tanks: one for gasoline (sugar) and one for electricity (ketones). The ketogenic diet, or keto diet, is like switching your car’s engine to run primarily on electricity. This means you drastically reduce your intake of carbohydrates… Read More. However, it’s important to monitor vitamin D levels and avoid excessive intake, especially through supplements, as high levels can be toxic“Toxic” means something that’s poisonous or really harmful. It’s like something bad that can make you sick or even hurt you. Where did the word come from? A long, long time ago, people who used bows and arrows would put poison on the arrow tips to hunt animals or fight… Read More.