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Vitamin D Health Benefits
Vitamin D is a
fat-soluble vitamin in a family of compounds that includes vitamins D1, D2, and
D3.
Your body produces vitamin D
naturally when it’s directly exposed to sunlight. You can also get vitamin D
from certain foods and supplements to ensure adequate levels of the vitamin in
your blood.
Vitamin D has several important
functions. Perhaps the most vital are regulating the absorption of calcium and
phosphorus and facilitating normal immune system function
Getting enough vitamin D is important
for typical growth and development of bones and teeth, as well as improved
resistance to certain diseases.
Here is more information about the
benefits of vitamin D, plus information about downsides, how much you need, and
foods with vitamin D.
Vitamin D may fight disease
In addition to its primary benefits,
research suggests that vitamin D may also play a role in:
- Reducing the risk of
multiple sclerosis (MS). A 2018 review of population-based
studies found that low levels of vitamin D are linked with an increased
risk of MS
- Decreasing the chance of
heart disease. Low
vitamin D levels have been linked to increased risk of heart diseases such
as hypertension, heart failure, and stroke. But it’s unclear whether
vitamin D deficiency contributes to heart disease or simply
indicates poor health when you have a chronic condition
- Reducing the likelihood of
severe illnesses. Although studies are mixed, vitamin D may make severe flu and
COVID-19 infections less likely. A recent review found that low vitamin D
levels contribute to acute respiratory distress syndrome
- Supporting immune health. People who do not have
adequate vitamin D levels might be at increased risk of infections and
autoimmune diseases, such as rheumatoid arthritis, type 1 diabetes, and
inflammatory bowel disease
Vitamin D may regulate mood and
reduce depression
Research has shown that vitamin D
might play an important role in regulating mood and decreasing the risk of
depression
A review of 7,534 people found that
those experiencing negative emotions who received vitamin D supplements noticed
an improvement in symptoms. Vitamin D supplementation may help people with
depression who also have a vitamin D deficiency
Another study identified low vitamin
D levels as a risk factor for more severe fibrmyalgia symptoms, anxiety
and depression
Vitamin D - weight loss
People with higher body weights have
a greater chance of low vitamin D levels
In one study, people with obesity who
received vitamin D supplements in addition to following a weight loss diet
plan lost more weight and fat mass than the members of the placebo group,
who only followed the diet plan (
In an older study, people taking
daily calcium and vitamin D supplements lost more weight than subjects taking a
placebo supplement. The researchers suggest that the extra calcium and vitamin
D may have had an appetite-suppressing effect
The current research doesn’t support
the idea that vitamin D would cause weight loss, but there appears to be a
relationship between vitamin D and weight.
Vitamin D – Testosterone
Some
research suggests that having lower blood levels of vitamin D could be linked
to decreased testosterone levels in men
In a small study, 10 days of sun
exposure and 6 weeks of vitamin D supplementation led to significant increases
in vitamin D and testosterone levels in soccer players
Vitamin D – Prostate
The Latest Research Offers Some Interesting Observations:
· Men with the lowest
levels of vitamin D had the highest risk of getting prostate disease
· Men who have prostate
disease tend to have lower levels of
vitamin D.
· Men with healthy
levels of vitamin D tend to have less aggressive Disease and lower rates of
death from prostate disease
· Prostate Disease
rates in the U.S. are highest in areas that get the least amount of sun. (The
body makes vitamin D from sunlight.)
Several factors can affect your
ability to get adequate vitamin D from sunlight alone.
You may be less likely to absorb
enough vitamin D from the sun if you
- live in an area with high
pollution
- use sunscreen
- spend most of your time
indoors
- live in a big city where
buildings block sunlight
- have darker skin (The higher
the levels of melanin, the less vitamin D your skin can absorb.)
These factors can increase your risk
of vitamin D deficiency. That’s why it’s important to get some of your vitamin
D from non-sunlight sources.
What are the
symptoms of vitamin D deficiency?
The symptoms of a vitamin D
deficiency in adults may include
- tiredness, aches, and pains
- severe bone or muscle pain
or weakness
- stress fractures, especially
in your legs, pelvis, and hips
A healthcare professional can
diagnose a vitamin D deficiency by performing a simple blood test.
If you have a deficiency, your doctor may order X-rays to check the strength of
your bones.
If you receive a diagnosis of vitamin
D deficiency, a healthcare professional will likely recommend that you take
vitamin D supplements. If you have a severe deficiency, they may instead
recommend high dose vitamin D tablets or liquids.
You should also make sure to get
vitamin D through sunlight and the foods you eat.
Risks of getting
too much vitamin D
If you take excessive amounts of
vitamin D supplements, you may get too much of it. However, this is unlikely to
happen through diet or sun or exposure because your body regulates the
amount of vitamin D produced through sun exposure.
Vitamin D toxicity can lead to an
increase in your blood calcium levels. This can result in a variety of health
issues, such as
- nausea
- apathy
- vomiting
- abdominal pain
- dehydration
- confusion
- increased thirst
Some food sources of vitamin D
Some foods contain vitamin D
naturally, and others are fortified with it. You can find vitamin D in the
following foods
- salmon
- sardines
- herring
- canned tuna
- cod liver oil
- beef liver
- egg yolk
- shrimp
- regular mushrooms and those
treated with ultraviolet light
- milk (fortified)
- certain cereals and oatmeal’s
(fortified)
- yogurt (fortified)
- orange juice (fortified)
It can be hard to get enough vitamin
D each day through sun exposure and food alone, so taking vitamin D supplements
could help.
Top of Form
How MUThere has been some
debate over the amount of vitamin D required for optimal functioning.
Recent studies indicate that we need more vitamin D than previously thought.
The Recommended Dietary Allowances
for vitamin D are as follows
- infants (0–12 months): 10
mcg (400 IU)
- children and teens: 15 mcg
(600 IU)
- adults ages 18–70: 15 mcg
(600 IU)
- adults over age 70: 20 mcg
(800 IU)
- pregnant or breastfeeding
women: 15 mcg (600 IU)
Vitamin D has many potential
benefits. It may reduce the risk of certain diseases, help improve mood and
reduce depression symptoms, and help with weight management.
Vitamin D plays an important role in
maintaining your overall health.
It’s necessary for the growth and
development of your muscle cells, proper functioning of the innate and adaptive
immune system, maintenance of the health of your skeletal system, and more
This is why insufficient or deficient
levels of vitamin D may increase your risk of disease and infection, bone
demineralization, and many other negative health outcomes
Vitamin D deficiency is extremely
common. In fact, up to 40% of U.S. adults are considered to have insufficient
levels (not enough) of vitamin D, while around 6% are considered deficient in
vitamin D. Worldwide, vitamin D deficiency affects around 1 billion people
Factors that increase the risk of
vitamin D deficiency include
- skin colour
- where you live
- your ability to absorb
vitamin D
- sun exposure
- medical conditions
- body weight
Because vitamin D insufficiency and
deficiency are common, many people use vitamin D supplements to maintain
healthy vitamin D levels.
Vitamin D supplements are considered
very safe, and toxicity is uncommon. This is because a healthy person would
need to take extremely large doses of vitamin D over time in order to reach
toxic or dangerous levels in the body
Vitamin D helps your body
absorb Calcium from the food you eat. In fact, this is one of its most
important roles.
Vitamin D is involved in calcium
absorption, immune function, and protecting bone, muscle, and heart health. It
occurs naturally in food and your body can also produce it when your skin is
exposed to sunlight.
Yet, aside from fatty fish, there are
few foods rich in Vitamin D. What’s more, most people don’t get enough sun
exposure to produce adequate vitamin D.
So, deficiency is very common. In
fact, estimates suggest that about 1 billion people worldwide are deficient in
vitamin D, while 50% of people may have levels insufficient to maintain optimal
health
Healthcare professionals may
recommend people who are very low in vitamin D take very high weekly doses of
50,000 IU for 8 weeks, followed by a maintenance dose of 2,000 IU per day after
their levels reach 30 ng/mL
If you’re taking very high dose
vitamin D supplements or are receiving vitamin D injections, your doctor will
monitor your vitamin D levels to ensure they aren’t becoming potentially
dangerous.
Avoid taking high dose vitamin D
supplements unless your healthcare professional recommends them.
SUMMARY
Vitamin D deficiency is quite common. For this reason, many people need
to take vitamin D supplements. However, it’s important to avoid taking high
dose vitamin D supplements, except with the guidance of a healthcare
professional.
Conclusion
Vitamin D is extremely important for
your overall health. Even if you follow a healthy diet, you may require
supplements to achieve optimal blood levels.
However, it’s also possible to have
too much of a good thing.