You’ve probably heard about the health benefits of Vitamin D, and you may have even considered taking a Vitamin D supplement. But what exactly is Vitamin D, and why is it so important? What are the benefits of Vitamin D, and do the benefits of taking it outweigh the drawbacks?
Vitamin D is an important nutrient that supports healthy immune function, strengthens bones, the brain, and more. Learn about the benefits of vitamin D supplements, potential risks, who should take them, and more. Before taking any supplements, it’s important to talk to your doctor to make sure it’s right for your health needs.
What is Vitamin D?
Your body needs Vitamin D for several important processes, from forming healthy bones to regulating certain cell functions. Vitamin D also affects brain, skin, and muscle function.
When it comes to bone health, vitamin D plays an important role as it promotes absorption and maintains calcium and phosphorus balance. Vitamin D is usually added to milk to increase calcium absorption, which occurs in the small intestine.
There are two main forms of vitamin D: D2 (ergocalciferol) and D3 (cholecalciferol), which function in roughly the same way in the body, but D3 is more bioavailable and therefore more effective at raising and maintaining adequate levels of vitamin D in the bloodstream.
Good news: In fact, your body has the ability to produce its own vitamin D when skin chemistry is exposed to direct sunlight. Unfortunately, most people are unable to produce the amount of vitamin D that their body needs. This is especially true during the winter months when sunlight exposure is limited, as days are shorter and people spend less time outdoors. People at higher risk of developing vitamin D deficiency include those with darker skin, those with fat malabsorption disorders, those with inflammatory bowel disease, and older adults.
A deficiency in this vitamin can make you more susceptible to stress fractures. Some people may also experience fatigue, aches and pains due to vitamin D deficiency.
If you think you might have a vitamin D deficiency, ask your doctor for a blood test. Your doctor can help you determine whether you have a vitamin D deficiency and, if so, the best way to raise your levels. Some people benefit from including more vitamin D-rich foods and drinks in their diet, while others may need a vitamin D supplement.
Foods with Vitamin D
If you want to get more of this nutrient into your body in a safe, risk-free way, consume foods that contain vitamin D. Natural sources include:
- Tuna
- trout
- salmon
- sardine
- herring
- mackerel
- egg yolk
- mushroom
- shrimp
- cheese
- Beef liver
Some foods and drinks are fortified with Vitamin D. Remember, you need Vitamin D to fully absorb calcium, which is why milk and yogurt often contain Vitamin D. Check the packaging; it should say something like “fortified with Vitamin D.”
You might even find cereal, oatmeal, and orange juice that’s been fortified with vitamin D. In other words, food manufacturers have apparently decided that getting a healthy dose of vitamin D is a great way to start your day. And these foods are fortified because they’re affordable and readily available to most people.
If your blood test shows that you’re deficient in Vitamin D, try changing your diet to one that’s rich in Vitamin D. If another test shows that you’re still deficient, it may be time to start considering the benefits of a Vitamin D supplement.
Vitamin D Benefits
Whether you combine food with sunlight or add a vitamin D supplement to your diet, getting enough of this nutrient can make a big difference in your body. Specifically, adequate vitamin D helps:
Strengthening bones
Research shows that vitamin D plays a key role in calcium absorption in the body. And as you probably already know, calcium means strong, healthy bones. That’s why doctors often prescribe vitamin D supplements for children with rickets and people with inherited bone disorders.
We all have bones, so it’s worth double-checking that you’re getting enough vitamin D. Adequate vitamin D can help prevent and manage osteoporosis.
Reduced risk of heart disease and diabetes
Nationwide, heart disease is the number one cause of death. While many factors contribute to this, studies have linked low vitamin D levels to:
- Heart disease
- stroke
- High blood pressure
- Type 2 diabetes
If you’re looking for ways to protect yourself against some of the most common health conditions in the country, it may be time to consider the benefits of vitamin D supplements.
Stronger Immune System
Low vitamin D levels can make you more susceptible to illness, but the opposite is also true: this vitamin works to activate T cells, which help the body fight infection. This means that the benefits of vitamin D supplements include not only making you less likely to get sick, but also potentially lowering your risk of immune system dysregulation, including rheumatoid arthritis, asthma, and diabetes. However, more research is needed to fully understand the extent of vitamin D’s impact on these conditions.
Feeling more balanced
Research shows that vitamin D deficiency depressionAdditionally, even if you don’t suffer from severe depression, low vitamin D levels can cause symptoms of depression, such as low mood and apathy.
Reducing cognitive decline
Speaking of the brain, Vitamin D may help. Studies seem to show a correlation between Vitamin D deficiency and decreased cognitive function. What’s more, early research suggests that low Vitamin D levels may contribute to cognitive decline as we age.
This means that vitamin D supplements may help you stay mentally sharp not only now but into the future.
Disadvantages of Vitamin D Supplements
That said, when it comes to vitamin D supplements, even the good kind should be avoided in excess.
Experts recommend about 600 international units (IU) of vitamin D per day for most adults, but taking more than 4,000 IU per day is considered unsafe, especially in people who do not have a known vitamin D deficiency and are taking supplements. Such high doses, especially over a long period of time, can lead to problems such as:
Hypercalcemia
Taking too much vitamin D can cause hypercalcemia, or too much calcium in the blood, which can lead to kidney stones and hardening of the blood vessels, lungs, and heart.
Nausea and vomiting
Taking too many vitamin D supplements can upset your stomach and cause nausea and vomiting. In fact, if you’ve recently started taking these supplements and are feeling sick, it could be a sign that you’re taking too much.
dehydration
Taking too much vitamin D can cause toxicity, and one of the main symptoms of vitamin D poisoning is severe dehydration.
confusion
Some of the greatest benefits of vitamin D supplements are concentrated in the brain, but taking too much can have an adverse effect: People who take too much often report feeling disoriented and confused.
Should I take Vitamin D supplements?
Vitamin D screening is actually not currently recommended because, according to the U.S. Preventive Services Task Force, “there is insufficient evidence to assess the balance of benefits and harms of screening for vitamin D deficiency in asymptomatic adults.” Instead, doctors will order more tests for diagnostic purposes, for example, if you have suspicious symptoms. If you’re concerned, talk to your doctor.
If you’re deficient in vitamin D, adjusting your diet may be all you need. If you’re still lacking this important nutrient despite eating plenty of vitamin D-rich foods, or if you live in a climate where you don’t get enough sunlight, a supplement may help. You need vitamin D to keep your bones strong, strengthen your immune response, and support heart and brain health. Be careful about how much you take. About 600 to 800 IU per day should be enough, unless your doctor tells you otherwise.
Can you get too much vitamin D?
According to the National Institutes of Health, taking too much vitamin D can be harmful. This is known as vitamin D toxicity or hypervitaminosis D. Having more than 375 nmol/L or 150 ng/mL of vitamin D in your blood is considered a very high level and can cause the following symptoms:
- nausea
- vomiting
- Muscle weakness
- confusion
- pain
- Loss of appetite
- dehydration
- Excessive urination
- thirst
- Kidney stone
Extremely high levels of Vitamin D can lead to irregular heartbeats, kidney failure and death. This usually occurs when people take too many Vitamin D supplements.
For example, for adults 19 years of age and older, the daily upper limit for vitamin D from all sources, including supplements, foods, and beverages, is 100 mcg (4,000 IU), although if you have a vitamin D deficiency, your doctor may recommend a different upper limit.
