Vitamin+D

= *WARNING*: "These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease." =

=Definition:= Vitamin D is a fat-soluble vitamin that is present naturally in very few foods, added to others, or available as a dietary supplement to be taken in multiple different ways. The most important feature of vitamin D is that it is important for a person's overall health and strong bones. It also helps make muscles, heart, lungs, brain, and immune system work better than they were before. The main job of vitamin D is to promote the absorption of calcium throughout the body. It also is required to regulate phosphorus. This vitamin plays an important role in conserving a proper bone structure too. Vitamin D is also used in conditions of the heart and blood vessels (like high blood pressure and high cholesterol), diabetes, obesity, muscle weakness, multiple sclerosis, rheumatoid arthritis, chronic obstructive pulmonary disease, asthma, bronchitis, premenstrual syndrome, and tooth and gum disease. There are many uses for vitamin D to help with smaller illnesses and diseases as well.

=Sources:= There are three different ways that a person could acquire vitamin D: supplements, sunlight, and foods.

There are multiple ways to consume this vitamin like soft gel capsules, pills, or by injection as well. It is available in two different forms, D2 and D3. Both forms do the same thing for the most part. The only difference is their chain structure. At high doses, D2 is less potent than D3. Supplements are available for people who are not reaching their RDA that they should be. Typically, the supplements are around 400-1000 IU per supplement, but it can be in more concentrated doses as well.
 * Supplements:**



This is one of the most natural ways to acquire vitamin D since our bodies make it with sun. It is recommended that people should get 5-30 minutes of sunlight between 10 AM and 3 PM at least twice a week to reach the adequate amount of vitamin D needed to sustain a healthy body. As a warning, too much sunlight is considered to be bad and could cause skin cancer or metastatic melanoma. Not many foods contain vitamin D. Usually, the most common food sources are fatty fish and fish liver oils. Other kinds of foods contain trace amounts of vitamin D like beef liver, cheese and egg yolks. Fortified foods provide the majority of vitamin D in our diet. People bump up the amount of vitamin D to what they see fit in order to allow people to reach their recommended intake. Here is a list of specific foods with their servings and amount of vitamin D included in their structure. fortified w/ vit D || 1 cup || 137 || 34 ||
 * Sunlight:**
 * Foods:**
 * Food || Serving || IUs per Serving || Percent DV ||
 * Cod Liver Oil || 1 tablespoon || 1360 || 340 ||
 * Swordfish || 3 ounces || 566 || 142 ||
 * Salmon || 3 ounces || 447 || 112 ||
 * Tuna Fish || 3 ounces || 154 || 39 ||
 * Orange Juice
 * Milk || 1 cup || 115-124 || 29-31 ||
 * Yogurt || 6 ounces || 80 || 20 ||
 * Margarine || 1 tablespoon || 60 || 15 ||
 * Sardines || 2 sardines || 46 || 12 ||
 * Beef Liver || 3 ounces || 42 || 11 ||
 * Egg || 1 large egg || 41 || 10 ||
 * Ready to eat cereal || 0.75-1 cup || 40 || 10 ||
 * Cheese || 1 ounce || 6 || 2 ||

=Recommendations:= Everyone should obtain an adequate amount of vitamin D to sustain a healthy body. If a person has a deficiency, then the dose should be increased to a higher level than they are already consuming. Vitamin D increased intake is also recommended for older people, people living in the northern half of the world, and for darker people who should get more time in the sun, but do not. The only time a person should not take vitamin D is if they have a disease in which more calcium could potentially make their conditions worse. Otherwise, people need to be reaching their adequate amounts indicated by their respective RDA's.

=Usage:= The recommended daily allowance (RDA) is an amount that is calculated and determined to be the amount that the general population can handle per day. The most current RDA was set in 2010 by the Institute of Medicine. This amount varies based on age.

1-70 years of age: 600 IU daily (15 micrograms) 71 years of age and older: 800 IU daily (20 micrograms) Pregnant and lactating women: 600 IU daily (15 micrograms) Infants of 0-12 months of age: 400 IU daily (10 micrograms)

The amount of vitamin D a person needs to consume to be considered a toxic level is between 10,000 and 40,000 IU per day. This number is much larger than the recommended daily allowance of 600 IU on average. The toxicity can cause anorexia, weight loss, polyuria, and heart arrhythmias.

Carlson Labs Vitamin D3 Serving size: 1 tablet Price per serving: $0.08 Amount per serving: 1020 IU
 * Label Recommendations of Top 5 Supplements:**

Nutrigold Vitamin D3 Gold 1000 IU Serving size: 1 tablet Price per serving: $0.03 Amount per serving: 1100 IU

Nutrigold Vitamin D3 Gold 2000 IU Serving size: 1 tablet Price per serving: $0.04 Amount per serving: 2200 IU

Nature Made Vitamin D3 Serving size: 1 tablet Price per serving: $0.03 Amount per serving: 1000 IU

Nature's Way Vitamin D3 Serving size: 1 tablet Price per serving: $0.04 Amount per serving: 2400 IU

=Warnings and Side Effects:= Vitamin D is likely to be safe when used orally or by injection in the recommended amounts. There are not commonly any side effects, unless taken in excessive amounts. Side effects that a person could possibly experience if they took too much vitamin D could be fatigue, sleepiness, headache, loss of appetite, dry mouth, metallic taste, nausea, and vomiting. When a person takes more than what they should for long periods of time, then this could be considered possibly unsafe.


 * Special Precautions and Warnings:**
 * Pregnancy and breast-feeding:** Taking vitamin D in daily amounts of less than 4000 units is considered safe, but anything above this could cause harm to the baby.
 * Kidney disease:** Vitamin D could potentially increase calcium in the body and cause the risk of hardening of arteries to become increased. Calcium levels need to be constantly monitored to be sure they do not exceed the normal level.
 * High levels of calcium in the blood:** This could be increased if a person is taking vitamin D.
 * Tuberculosis:** Taking vitamin D could increase the levels of calcium in the body, which might result in kidney stones being present.

=Rankings:= Effectiveness: 4/5 When taken in correct doses, vitamin D is useful and effective in allowing the body to sustain a healthy way of living. It will help create strong bones, a good heart, lungs, brain, and immune system. Cost: 4/5 As seen above, the prices can vary between $0.03 to $0.08 per pill per day. This is a good price and very affordable for the average person to use. These vitamin D supplements are becoming more and more popular. Ease of Use: 5/5 The vitamin D supplements are generally a pill, which can be taken at any time in the day. They should be taken with a meal to aid in the breakdown of the pill. This could just be part of a normal day for the average person. It can be taken at any point in the day as long as you take it at the same time each and every day. Safety: 4/5 When taken in the correct doses, vitamin D supplements are considered to be very safe. Once the recommended daily intake is exceeded, a person may see some smaller diseases or side effects followed up by some more serious diseases proceeding. Take vitamin D responsibly and follow the label directions for how much you should consume in a day. Total: 17/20 Overall, vitamin D supplements are a great way to reach the recommended daily allowance for your particular age group. The price is just right for anybody while not breaking the bank. Always look at the recommended intake on the label and do not exceed it since it could cause disease if taken in excess.

=References:= Information on the latest vitamin D news and research. (n.d.). Retrieved January 11, 2016, from https://www.vitamindcouncil.org/about-vitamin-d/what-is-vitamin-d/

Nature's Way Vitamin D3 Review. (n.d.). Retrieved January 11, 2016, from https://labdoor.com/review/natures-way-vitamin-d3

Nutrition and healthy eating. (n.d.). Retrieved January 11, 2016, from http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/vitamin-d-toxicity/faq-20058108

Office of Dietary Supplements - Vitamin D. (n.d.). Retrieved January 11, 2016, from https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/#h3

VITAMIN D: Uses, Side Effects, Interactions and Warnings - WebMD. (n.d.). Retrieved January 11, 2016, from http://www.webmd.com/vitamins-supplements/ingredientmono-929-vitamin d.aspx?activeingredientid=929&activeingredientname=vitamin d

Who Should-and Who Shouldn't-Take Vitamin D. (n.d.). Retrieved January 11, 2016, from http://time.com/3761581/vitamin-d-deficiency/