Vitamin D sources

 As the topic of how vitamin D and its related health effects has become a hot topic in recent years.

 The term “vitamin D” has evolved to describe this natural source, a fat-soluble steroid hormone with many important functions. The most common form of vitamin D is 1,25(OH'D — or simply D. 

There are two forms of vitamin D:

1. Cholecalciferol (or 25(OH)D)

2. Calcitriol (or 25(OH)20). 

Some older sources refer to cholecalciferol as the “modern” form of vitamin D. "Calcitriol "is what we have been using since it was initially isolated, and it is now produced commercially by Health co, which makes several supplements which include calcitriol  products. A few forms of these supplements include their own capsules, shakes, drinks, and oral tablets. 

Other sources of vitamin D3:

There are also other ways to obtain it through diets and supplements that make use of vitamin D3 and its related compounds such as calcium, phosphorus, selenium and iron. We often find our daily allowance for vitamin D from sunlight, although there are some foods known to make it through an enzymatic reaction known as catabolism. This process converts fats into CO2 and water, so that they can be released through urine. It’s a very good way to get more vitamin D, but not really to increase your levels. If you take extra time off from sun exposure, and don’t spend any time outdoors, then you won’t have enough calcium to support bone health, and you will need vitamin D supplements regularly just to make up for lost blood loss, which can sometimes happen in some people after the first year of their diagnosis. But if you want to improve a lot on your vitamin D level—for instance, it could be helpful for a person struggling with autoimmune diseases, diabetes, heart disease or cancer—then you may benefit from taking a supplement that includes it. 

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Top ten Vitamin D sources:

Fatty fish, including salmon, herring, sardines, crab, anchovies, mackerel, cod, tuna, trout (especially Atlantic), cod liver oil. Other seafoods like shrimp, squid, lobsters and others.  

 ● Fish oils, including those rich in omega 3 fatty acids that are particularly useful for heart and kidney problems.

● Sunflower seed oils,soybean wax esters and soybean oils contain vitamin D. Food fortified with vitamin D through food, drink, supplements or prescription drugs.

● Yeast extract, red kidney beans, lactobacillus rhamnosus bacteria, citrus fruit juices, dark green or black tea, cranberry juice, green tea.

● Raw nuts and seeds (dark raisins, almonds, pumpkin seeds, walnuts, flax seeds).All these are the rich source of vitamin D.

Vitamin D supplementation has been used for centuries for all kinds of illnesses and diseases, from mental disorders to obesity. One form of treatment used historically was called autophagy, where a patient consumed large amounts of supplements. For example, Andrew Pollack, a British doctor and former head at Oxford University Medical Centre, who has studied the links between vitamin D deficiency and depression and anxiety, and suggests the following diet for patients with depression:

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1. Cup of cooked broccoli.

2. Cups of red kidney beans (or any bean).

The recommended daily intake of vitamin D for adults is 11 to 28 units per day, but it’s generally advised to take as much of it from each of several foods. Most people prefer to take it from meats and fish. Another recommendation is eating lots of leafy vegetables and having lots of fresh air throughout the day and even while sleeping. People sometimes take vitamin D in supplements as well. 

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However, some supplements contain little vitamin D, and supplements containing vitamin K may also be deficient in vitamin D, which is why it is so important to choose carefully which vitamins you are getting.

 Many different types of supplements also come with different levels of vitamin D3, which is probably one of the highest levels you could receive naturally, which is why most doctors recommend taking supplements containing 10 to 25 milligrams of vitamin D3 a day. These doses are based on the type of supplement and brand you buy.