By: Akshay Karthik
Vitamin D exists in all parts of our life. Whether we digest it as a pill or experience it as we go outside, it affects our bodies. In the form of a fat-soluble vitamin that has long been known to help the body absorb and retain calcium and phosphorus (two things humans lack due to the decrease in diets), both are critical to the development of the human bones. Also, scientific studies depict Vitamin D supplements assist in lowering chances of genetic and internal diseases. Many of the body’s organs and tissues have receptors for vitamin D, which suggest significant roles beyond bone health, and scientists are actively investigating other possible functions. It is tough to find foods rich in vitamin D as few contain it. For most people, the best way to digest vitamin D is by taking a supplement. However, those can be expensive. Vitamin D supplements are available in two forms: vitamin D2 and vitamin D3. Both are also naturally occurring forms produced in the presence of the sun’s ultraviolet-B (UVB) rays, hence its nickname, “the sunshine vitamin,” but D2 is produced in plants, fungi, and D3 in animals, including humans. Vitamin D production in the skin is the primary source of vitamin D (or at least should be). Yet, many people are either too lazy to go outside or live in areas where exposure to the sun is too dangerous or insufficient. If you tend to have darker skin, the Vitamin D levels within the body are lower. The Recommended Dietary Allowance for vitamin D provides the daily amount needed to maintain healthy bones and normal calcium metabolism in healthy people. It assumes minimal sun exposure.
Recommended Amounts
Many American children have abnormally low levels of vitamin D. Newer research shows that children with ADHD have lower vitamin D levels than children without the condition.
RDA: The Recommended Dietary Allowance for adults 19 years and older is 600 IU (15 mcg) daily for men and women, and for adults >70 years, it is 800 IU (20 mcg) daily.
UL: The Tolerable Upper Intake Level is the maximum daily intake unlikely to cause harmful effects on health.
Researchers in BMC Pediatrics conducted a randomized clinical trial of 66 children with ADHD. Participants were randomly given both vitamin D plus magnesium supplements for eight weeks. The conductors surveyed the participants to determine the mental state of the children. After eight weeks of intervention, the serum levels of 25-hydroxy-vitamin D3 and magnesium increased significantly in the intervention group compared with the control group. Also, children receiving the vitamin D pill depicted lower emotional tantrums or outbursts. This finding reaffirms the conclusion that Vitamin D contributes to helping children with ADHD.
Bibliography
Hemamy, M., Pahlavani, N., Amanollahi, A., Islam, S. M. S., McVicar, J., Askari, G., & Malekahmadi, M. (2021, May 12). The effect of vitamin D and magnesium supplementation on the mental health status of attention-deficit hyperactive children: A randomized controlled trial - BMC Pediatrics. BioMed Central. https://bmcpediatr.biomedcentral.com/articles/10.1186/s12887-021-02631-1
Sandy Newmark, M. D. (2023, May 24). 10 supplements and vitamins for ADHD symptom control. ADDitude. https://www.additudemag.com/vitamins-minerals-adhd-treatment-plan/#:~:text=Many%20American%20children%20have%20abnormally,of%20their%20children%20having%20ADHD.
Vitamin D. The Nutrition Source. (2023, March 7). https://www.hsph.harvard.edu/nutritionsource/vitamin-d/#:~:text=It%20is%20a%20fat%2Dsoluble,control%20infections%20and%20reduce%20inflammation.
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