Vitamin D
Vitamin D is a nutrient your body needs for building and maintaining healthy
bones. That's because your body can only absorb calcium, the primary component
of bone, when vitamin D is present. Vitamin D also regulates many other cellular
functions in your body. Its anti-inflammatory, antioxidant and neuroprotective
properties support immune health, muscle function and brain cell activity.
Vitamin D 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 (1Trusted Source).
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.
1. 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).
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 (3Trusted Source).
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 (4Trusted Source, 5Trusted Source).
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 (6Trusted Source).
2. Vitamin D may regulate mood and reduce depression
3. It might support weight loss
Sources of Vitamin D:
Its main source is the sun , Vitamin D isn't naturally found in many foods, but you
can get it from fortified milk, fortified cereal, herring, canned tuna, cod liver oil,
beef liver, egg yolk, shrimp, regular mushrooms and those treated with ultraviolet
light, certain cereals and oatmeals (fortified), yogurt , orange juice , and fatty fish
such as salmon, mackerel , and sardines Your body also makes vitamin D when
direct sunlight converts a chemical in your skin into an active form of the vitamin
(calciferol).
Vitamin D deficiency
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.
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
DOSE:
Taking a multivitamin with vitamin D may help improve bone health. The
recommended daily amount of vitamin D is 400 international units (IU) for
children up to age 12 months, 600 IU for people ages 1 to 70 years, and 800 IU
for people over 70 years.
References
https://www.mayoclinic.org/drugs-supplements-vitamin-d/art-20363792
https://www.healthline.com/health/food-nutrition/benefits-vitamin-d#1.-
Vitamin-D-may-fight-disease
