Vitamin D, also known as the “sunshine vitamin” because it is produced in the presence of sunlight, plays an important role in maintaining human health. Its main function is to promote the absorption of calcium, which is necessary for bone growth and remodeling (when mature bone tissue is removed and new bone tissue is formed).
However, other benefits of vitamin D include blood pressure regulation, immune system support, and weight management. Here are 10 benefits of vitamin D you should know about, including how to get more of the vitamin in your daily diet.
Vitamin D is known for its ability to form and strengthen bones. Calcium, which is beneficial for bones, cannot do its job without vitamin D. This combination of the two nutrients can also help prevent osteoporosis. This condition occurs when the bones are weak and brittle.
In addition to influenza and other respiratory illnesses, one study found that high latitude and winter months are risk factors for vitamin D deficiency. With that in mind, vitamin D may be beneficial in boosting immunity.
Researchers analyzed 25 randomized controlled trials comparing vitamin D supplements with a placebo. They found that vitamin D reduces the risk of acute respiratory infections with daily or weekly vitamin D supplementation, especially in people who are vitamin D deficient.
In addition to the ability to build bones, vitamin D also influences muscle strengthening. Vitamins help develop and grow muscle fibers, support bones, improve balance, and reduce the risk of falls.
There is not much research on the role of vitamin D in oral health. However, one review concluded that vitamin D helps the body absorb calcium, which may lower the risk of cavities, cavities, and periodontal disease.
Although research is not conclusive, vitamin D may help prevent type 1 and type 2 diabetes. One study found that supplementing with vitamin D for six months increased insulin sensitivity in people with diabetes or at high risk for diabetes.
Vitamin D may be helpful for patients with irritable bowel syndrome (IBS), as patients with IBS may have a vitamin D deficiency. Some researchers, in one review, found an association between vitamin D supplementation and less severe IBS symptoms across six studies that included data from 572 participants. .
The researchers suggested that the reduced severity may be due to the anti-inflammatory effects of vitamin D. However, the researchers noted that the results may not be generalizable to all IBS patients. They also said that the relationship between vitamin D supplementation and changes in irritable bowel syndrome symptoms is complex and not fully understood.
The sun can brighten your mood, and so can vitamin D. Researchers have found a link between depression and vitamin D deficiency. They acknowledged that further research is needed to define the exact role of low vitamin D levels, including whether they are a cause or a consequence of depression.
However, the authors also recommend screening for vitamin D deficiency in people with depression or vitamin D deficiency. They noted that these screenings are cost-effective and an easy way to help improve outcomes related to depression.
Getting enough vitamin D may reduce your chances of developing multiple sclerosis (MS). MS is an autoimmune disease caused by inflammation-induced nerve damage within the central nervous system (CNS).
Decreased vitamin D levels are associated with increased risk of multiple sclerosis. However, higher vitamin D intake may reduce disease activity shown on MRI and lower the risk of recurrence.
Getting enough vitamin D during pregnancy is beneficial. Vitamin D deficiency is associated with an increased risk of developing complications such as:
Vitamin D, which supports bone health, is especially important for children. Inadequate intake of vitamin D can lead to rickets. Rickets is a bone softening disease that particularly affects children up to the age of two.
Babies need 400 international units (IU) of vitamin D daily until they are 12 months old. After that you will need 600 IU.
The recommended daily amount of vitamin D for adults is:
- Adults aged 19 to 70: 15 micrograms (mcg) or 600 IU
- Pregnant and breastfeeding people: 15mcg or 600 IU
- Adults over 70 years old: 20mcg or 800 IU
Approximately 25% of Americans do not have sufficient vitamin D levels. There are several reasons why you may be deficient in vitamin D. The reasons range from not getting enough vitamins from food to taking medications that interfere with the conversion and absorption of vitamin D in the body.
Not getting enough vitamin D can result in:
- decrease in bone density
- bone pain
- rickets
- weak bones and muscles
Vitamin D is good for you, but it’s possible to take too much vitamin D. Excessive intake of vitamin D is called vitamin D toxicity. Symptoms of this toxicity include:
- constipation
- nausea and vomiting
- Anorexia
- Weakness
- Weight loss
Too high levels of vitamin D in the body can lead to kidney damage. Also, vitamin D toxicity is usually caused by overdosing on supplements, not sun exposure.
If you find that your vitamin D intake is low or deficient, there are some important ways to increase your daily intake, including:
- Eat foods rich in vitamin D: Foods such as fatty fish (salmon, tuna, mackerel, and sardines) and mushrooms are natural sources of vitamin D. Also try fortified milk, juice, yogurt, and breakfast cereals.
- Spend limited time in the sun: When exposed to the sun, the body produces vitamin D. Remember to wear sunscreen or use sunscreen such as a hat and sunglasses.
- Use of supplements: You can always take supplements in the form of vitamin D3 if your health care provider deems it necessary. No matter what supplement you use, make sure your vitamin D intake doesn’t exceed the safe daily limit of 4,000 IU or 100 mcg.
Dietary supplements may or may not be suitable for you. The effects of supplements vary individually based on type, dosage, frequency of use, and drug interactions. Consult your healthcare provider or pharmacist before you start taking any supplements.
Vitamin D, the sunlight vitamin, is beneficial in many ways. Its potential benefits include lowering the risk of multiple sclerosis, preventing rickets and diabetes, and strengthening bones and muscles.
Vitamin D can be obtained from food, sunlight, and supplements. It’s important to get enough vitamin D, as too much or too little can cause side effects such as nausea, weak bones, and loss of appetite.
