Benefits of Vitamin D

Vitamin D is important for the development and growth of teeth and bones. It may also improve resistance to certain diseases.

Vitamin D belongs to a group of fat-soluble compounds, which also includes D1, D2, D3, and D4.

When exposed to sunlight, your body naturally produces vitamin D. Vitamin D can be obtained from food and supplements.

Vitamin D performs several vital functions. The most important are the regulation of calcium and phosphorus absorption and the facilitation of normal immune system functions.

Vitamin D is essential for normal growth and development in bones and teeth. It also improves resistance to certain diseases.

You can learn more about vitamin D’s benefits, as well as the downsides, what you need, and which foods contain it.

1. Vitamin D can fight diseases

Vitamin D is known to have many benefits.

Reduce the risk of MS. In a 2018 review of population studies, low vitamin D levels were linked to an increased risk of MS.

Reduce the risk of heart disease. Low vitamin D levels are linked to an increased risk of heart disease, such as hypertension and heart failure. It’s not clear whether vitamin D deficiency is a cause of heart disease, or if it simply reflects poor health in chronic conditions.

Reduce the risk of serious illness. Vitamin D, although mixed in the research, may reduce the severity of COVID-19 and severe flu infections. Recent research has found that low levels of vitamin D are linked to acute respiratory distress syndrome.

Supporting immune health. Vitamin D deficiency can increase the risk of autoimmune diseases and infections, including rheumatoid arthritis, type 1 diabetic, and inflammatory disease.

2. Vitamin D can regulate mood and reduce depression

Vitamin D may play a significant role in mood regulation and reducing the risk of depression, according to research.

In a review of 7 534 people, those who experienced negative emotions and received vitamin D supplements reported an improvement in their symptoms. Vitamin D supplements may be helpful for people who are depressed and also suffer from a vitamin D deficit.

A second study found that low vitamin D levels are associated with more severe fibromyalgia, anxiety, and depression symptoms.

3. Weight loss may be supported by this supplement

A higher body mass index increases the risk of low vitamin levels.

In one study people with obesity who took vitamin D supplements along with a diet plan to lose weight lost more weight, and had less fat mass, than those in the placebo group who followed only the diet plan.

In a previous study, subjects who took daily calcium and vitamin supplements lost more than those taking placebos. Researchers suggest that extra calcium and vitamin d may have suppressed appetite.

There is no evidence to support that vitamin D causes weight loss. However, there does appear to be a correlation between vitamin D intake and weight.

Vitamin D deficiency

You may not be able to obtain enough vitamin D by simply exposing yourself to sunlight. If you:

Live in an area of high pollution

Use sunscreen.

Spend most of your indoor time.

Live in a large city with buildings that block the sun.

The darker your skin, the less vitamin-D it can absorb.

These factors may increase your risk for vitamin D deficiency. It’s crucial to get vitamin D from sources other than sunlight.

What are the symptoms if you don’t have enough vitamin D?

One source of information suggests that adults can experience the following symptoms of vitamin D deficiency:

Tiredness, aches, and pains

Pain or weakness in the muscles or bones

Stress fractures are most common in the legs, pelvis, and hips.

A simple blood test can be used by a healthcare professional to diagnose vitamin D deficiency. Your doctor may order an X-ray to determine the strength of your bone if you are deficient.

A healthcare professional may recommend vitamin D supplements if you are diagnosed with a vitamin D deficiency. They may recommend liquids or tablets with high doses of vitamin D if you are suffering from a severe deficiency.

Vitamin D can also be obtained through food and sunlight.

Too much vitamin D can be harmful.

You may take too much vitamin D if you take it in excess. This is unlikely to occur through diet or sunlight exposure, as your body regulates how much vitamin D is produced.

Vitamin D toxicity may cause an increase in blood calcium. This can lead to a number of health problems, including:

nausea

Apathy

vomiting

Abdominal pain

Dehydration

Confusing words and phrases

Increased thirst

Vitamin D in food

Vitamin D is found in some foods naturally and in others that are fortified. Vitamin D is found in foods such as:

Salmon

Sardines

Herring

Can tuna

Cod liver oil

Beef liver

egg yolk

shrimp

Regular mushrooms and those treated by ultraviolet light.

Milk (fortified).

Certain cereals and oatmeal’s are fortified.

yogurt (fortified)

Orange juice (fortified).

Vitamin D supplements can help you get the vitamin D that you need each day.

How much will you need?

The amount of vitamin D needed for optimal function has been a subject of debate. Recent studies have shown that we require more vitamin D than was previously believed.

Vitamin D is a controversial topic.

Standardization of methods to measure vitamin D levels.

The difference between total and free vitamin D testing

defining low vitamin D status (insufficiency versus deficiency)

screening versus treatment

The vitamin D threshold is the amount of vitamin D that should be consumed by a general population in relation to certain conditions (such a pregnancy or nursing) or health concerns (such as renal failure or osteoporosis).

The acceptable blood serum level is between 50 and 100 nanomoles/liter (nmol/L). You may need to take more vitamin D depending on your blood levels.

Vitamin D is included in the Recommended Dietary Amounts.

Infants (0-12 months old): 10mcg (400IU).

Children and adolescents: 15 mcg (680 IU).

Adults aged 18-70 years: 15 mcg (680 IU).

Adults over 70 years of age: 20 mcg (880 IU).

Women who are pregnant or nursing: 15 mcg (680 IU).

Bottom line

Vitamin D is a potent antioxidant with many benefits. It can reduce the risk of some diseases, improve mood, reduce depression symptoms, and assist with weight loss.

You may need to consult a doctor for a blood test and take a vitamin supplement.