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Vitamin D

Vitamin D is a fat-soluble vitamin responsible for increasing intestinal absorption of calcium, magnesium, and phosphate, and multiple other biological effects. Vitamin D can be ingested from the diet and from supplements, but only a few foods contain vitamin D. The major natural source of the vitamin is synthesis in the skin from cholesterol through exposure to the sun(specifically UVB radiation). A deficiency in vitamin D can lead to bone health problems.

Sources

  • Exposure to the sun ( 15 min to 2 hrs depending on complexion)

  • Fatty fish, like tuna, mackerel, and salmon

  • Foods fortified with vitamin D, like some dairy products, orange juice, soy milk, and cereals

  • Beef liver

  • Cheese

  • Egg yolks

Deficency Symptoms

  • ​​Depression or anxiety

  • Bone softening (low bone density) or fractures

  • Fatigue and generalized weakness

  • Muscle cramps and weakness

  • Joint pain (most noticeable in the back and knees)

  • Blood sugar issues

  • Low immunity

  • Low calcium levels in the blood

  • Mood changes and irritability

  • Weight gain

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