7 Health Benefits of Vitamin D, Dosage, Food Sources and Risk

 

Getting enough vitamin D promotes healthy bones and the development of teeth. Additionally, it might increase resistance to some diseases.

A member of the vitamin D family of molecules, along with D1, D2, and D3, vitamin D is a fat-soluble vitamin.

When your body is exposed to direct sunlight, it naturally creates vitamin D. To guarantee that your blood levels of vitamin D are sufficient, you can also obtain vitamin D from specific meals and supplements.

Normal growth and development of bones and teeth, as well as enhanced resistance to specific diseases, depend on getting adequate vitamin D.

Here's additional information about vitamin D's benefits along with details on its drawbacks, recommended daily intake, and foods high in nutrients.

We can get vitamin D from food or from the hormones that our bodies produce. It is a fat-soluble vitamin that has long been recognized for aiding in the body's absorption and retention of phosphorus and calcium, two elements essential to bone formation.

 Additionally, research in the lab demonstrates that vitamin D can lessen inflammation, assist in regulating infections, and slow the growth of cancer cells. Numerous organs and tissues inside the body include vitamin D receptors, indicating significant activities beyond maintaining healthy bones. 

1-It Might Help in Losing Weight:

Individuals who weight more are more likely to have poor vitamin D levels.

In one study, obese participants who took vitamin D supplements in addition to a diet plan for weight loss experienced greater weight and fat mass loss than the diet plan-only placebo group.

In a previous study, participants who took regular supplements of calcium and vitamin D lost more weight than those who took a placebo. The additional calcium and vitamin D, according to the researchers, might have suppressed hunger.

Although there seems to be a connection between vitamin D and weight, the concept that vitamin D would stimulate weight loss is not supported by the data that is currently available.

2-Vitamin D could Reduce Depression and Regulate Mood:

Studies have indicated that vitamin D may be crucial for mood regulation and for lowering the risk of depression.

A review of 7,534 individuals revealed that those using vitamin D supplements and suffering from negative emotions reported a reduction in symptoms. Those who are deficient in vitamin D and suffer from depression may benefit from taking supplements of this vitamin.

Low vitamin D levels have been linked in another study to increased severity of fibromyalgia symptoms, anxiety, and depression.

3-Promoting the Health of the Immune System:

Infections and autoimmune disorders such as rheumatoid arthritis, type 1 diabetes, and inflammatory bowel disease may be more common in people with low vitamin D levels.

4-Lowering the Risk of Cardiovascular Disease:

 An increased risk of heart disorders, including hypertension, heart failure, and stroke, has been associated with low vitamin D levels. However, it's uncertain if a vitamin D deficiency is a sign of poor health when you have a chronic ailment or if it causes heart disease.

5-Healthy Bones:

To maintain appropriate blood levels of calcium and phosphorus—both essential for proper bone mineralization—vitamin D enhances intestinal calcium absorption.

Children who are deficient in vitamin D may develop rickets, which causes the bones to weaken and give the appearance of bowlegged. In a similar vein, osteomalacia is the adult manifestation of vitamin D insufficiency. A thawing of the rigidity. Muscle weakness and low bone density are the outcomes of osteomalacia.

Osteoporosis is another symptom of a chronic vitamin D deficiency.

Low vitamin D levels can impede the loss of bone mass. It also lessens the risk of broken bones and helps prevent osteoporosis. Osteomalacia is treated by doctors using vitamin D. Bone discomfort, bone loss, and soft bones are all symptoms of the illness.

6-Multiple Sclerosis:

Research indicates that vitamin D may reduce your risk of developing multiple sclerosis. It's an illness in which the central nervous system is attacked by your immune system. According to some research, if you already have it, vitamin D may help reduce your symptoms or possibly stop the disease's progression.

7-It may be Able to Prevent Some Cancers:

Certain kinds of cancer may be prevented in part by vitamin D3. According to epidemiologic data, those who reside in southern or equatorial regions and receive greater sun exposure seem to have lower incidences of some types of cancer.

Numerous studies have suggested a potential link between vitamin D deficiency and the onset of cancer. Because vitamin D promotes cell renewal and repair, it may slow the growth of malignant tumors, accelerate the death of cancer-damaged cells, and inhibit the development of blood vessels inside tumors.

Dosage:

International units (IU) or micrograms (mcg) can be used to measure vitamin D intake. For vitamin D, 40 IU is equivalent to one mcg.

The suggested daily consumption:

Children 0–12 months old: 400 IU (10 mcg)

Children age 1 to 18 600 IU (15 mcg)

Adults above the age of 70 600 IU (15 mcg)

Over-seventy adults: 800 IU (20 mcg)

Women who are nursing or pregnant: 600 IU (15 mcg)

Deficiency of Vitamin D:

Your ability to obtain enough vitamin D from sunlight alone may be impacted by many variables.

It's possible that you won't get enough vitamin D from the sun if you:

• Reside in a highly polluted area
• Use sunscreen.
• The majority of your time indoors

inhabit a large metropolis where structures obstruct sunlight and have darker skin (the skin's ability to absorb vitamin D is inversely correlated with melanin levels).

Your risk of vitamin D deficiency may increase as a result of these circumstances. It's crucial to obtain some vitamin D from sources other than sunshine because of this.

A lack of vitamin D in the food, inadequate absorption, or a higher metabolic requirement for the nutrient can all lead to a shortage. A deficiency may develop if a person does not consume enough vitamin D and does not spend enough time in the sun. Individuals who are intolerant to or avoid dairy, eggs, and fish—such as those who are lactose intolerant or who practice a vegan diet—are more likely to suffer from a deficit. The following individuals are also at increased risk of vitamin D deficiency:

those suffering from disorders that interfere with the regular digestion of fat, such as ulcerative colitis, Crohn's disease, or other inflammatory bowel diseases. Being a fat-soluble vitamin, vitamin D is dependent on the gut's capacity to absorb fat from food.

Some Vitamin D-rich Food Sources:

Vitamin D is naturally present in some foods and added to others as a fortifier. The following foods contain vitamin D:

• Herring
• Sardines 
• Salmon
• Tuna in cans
• Shrimp
• Cow liver
• Egg yolk
• Cod liver oil
• Normal mushrooms and those that have been exposed to UV light
• Fortified milk
• Certain cereals and oatmeal
• Yogurt 
• Orange juice with added nutrients

Also Read:  10 Vitamin D Rich Food

Risk of Excessive Vitamin D Intake:

You might receive too much vitamin D if you consume large doses of supplements. However, since your body controls the quantity of vitamin D produced by sun exposure, this is unlikely to occur through diet or sun exposure.

A vitamin D deficiency may cause your blood calcium levels to rise. This may lead to many health problems, including:

• Nausea 
• Indifference
• Vomiting 
• Pain in the abdomen
• Dehydration
• Disorientation, and increased thirst