Here are ten vitamin D benefits to be aware of, as well as tips for increasing your daily vitamin D intake.
Vitamin D is also called “sunshine vitamin” because we can get it from sunlight. Sunlight plays an important role in keeping the human body healthy. Its primary benefit is to promote calcium absorption, which is important for bone formation and remodeling.
Vitamin D may also help with blood pressure regulation, immune system support, weight management, and other advantages.
1. Strengthens bones
Vitamin D is known for its bone-building and strengthening properties. Vitamin D is required for the calcium that helps your bones to function properly. Combining the two nutrients can also help prevent osteoporosis. This issue arises when a person’s bones are weak and fragile.
2. Supports the immune system
One study discovered that, in addition to influenza and other respiratory disorders, high latitudes and the winter season are risk factors for low vitamin D levels. With that in mind, vitamin D can help boost immunity.
The researchers examined 25 randomized control trials comparing vitamin D supplementation versus placebos. They discovered that supplementing with vitamin D on a daily or weekly basis lowered the incidence of acute respiratory infections, especially in people who were deficient.
3. Strengthens muscles
Vitamin D has an important role in muscle strength in addition to bone formation. The vitamin promotes muscle fiber development and growth, which can aid with bone support, improving balance and lowering the risk of falling.
4. Promotes oral health
There has not been much research on Vitamin D’s effect on dental health. However, one research determined that because vitamin D aids in calcium absorption, it may reduce the incidence of tooth decay, cavities, and gum disease.
5. May Help Prevent Diabetes
Although studies are inconclusive, vitamin D may help prevent type 1 and type 2 diabetes. According to one study, six months of vitamin D supplementation improved insulin sensitivity in people with diabetes or at high risk of the condition.
6. May alleviate Irritable Bowel Syndrome symptoms
Individuals with irritable bowel syndrome may benefit from vitamin D supplementation because they may be deficient in it. In one review, some researchers discovered a correlation between vitamin D administration and less severe IBS symptoms based on data from six studies involving 572 participants.
They indicated that the decrease in intensity could be attributed to vitamin D’s anti-inflammatory properties. However, the researchers cautioned that the findings could not be applied to all persons with IBS. They also stated that the link between vitamin D supplementation and the improvement in IBS symptoms is complex and poorly understood.
7. Can help with depression
The sun can boost your mood, as can vitamin D: Researchers discovered a relationship between depression and vitamin D deficiency. They agreed that further research is needed to determine this.
The scientists did, however, advocate vitamin D deficiency testing for people who are depressed and have a low vitamin D level. They pointed out that these checks are a low-cost and straightforward technique to help improve depression outcomes.
8. Can Reduce the Risk of Multiple Sclerosis
Getting adequate vitamin D may lessen the risk of developing multiple sclerosis. MS is an autoimmune condition caused by inflammation-induced nerve damage in the central nervous system.
Lower vitamin D levels have been associated with an increased risk of multiple sclerosis. Higher vitamin D intake, on the other hand, may result in decreased disease activity, as evidenced by an MRI and a lower likelihood of relapse.
9. Can Reduce Pregnancy Complications
Getting enough vitamin D can help throughout pregnancy. Lack of Vitamin D has been associated with an increased chance of developing problems such as:
- Gestational Diabetes
- Preeclampsia
- Premature birth
10. Helps Prevent Rickets in Children
Vitamin D for bone health is especially crucial in children. If they do not get enough vitamin D, kids may develop rickets. Rickets is a bone-softening disease that most commonly affects children under the age of two.
Babies should have 400 international units (IU) of vitamin D each day until they are 12 months old. After that time, they require 600 IU.
Dietary Allowance for Vitamin D
The daily vitamin D requirement for adults is as follows:
- Adults aged 19-70: 15 micrograms (mcg) or 600 IU.
- Pregnant and lactating individuals: 15 mcg or 600 IU.
- Adults over 70: 20mcg or 800 IU.
Vitamin D deficiency
Approximately 25% of Americans have insufficient vitamin D levels. There are several reasons why someone may be vitamin D deficient. These factors include not getting enough vitamin D from your diet and taking medications that prevent vitamin D conversion or absorption in the body.
Not getting enough vitamin D can cause:
- Bone density decrease.
- Bone ache.
- Rickets
- Weak bones or muscles.
Risks of Excessive Intake
Though vitamin D is beneficial, there is such a thing as too much of it. Excessive vitamin D intake is known as vitamin D toxicity. Symptoms of the poisoning include:
- Constipation
- Nausea and vomiting.
- Poor appetite
- Weakness
- Weight loss.
If your vitamin D level is too high, it can cause kidney injury. Furthermore, vitamin D toxicity is often caused by excessive supplement use rather than sun exposure.
Sources of Vitamin D
If you discover that you are deficient or missing in vitamin D intake, there are a few basic techniques to increase your daily dosage, including:
Consume vitamin D-rich foods: Vitamin D is naturally found in foods such as mushrooms and fatty fish (salmon, tuna, mackerel, and sardines). You can also consume fortified milk, juice, yogurt, and breakfast cereals.
Spending limited time outside in the sun. When you spend time in the sun, your body produces vitamin D. Remember to wear sunscreen or other UV protection, such as hats and sunglasses.
Using supplements: If your doctor believes you need it, you can always take vitamin D3 supplements. Whatever supplements you take, be sure your vitamin D intake does not exceed the acceptable maximum daily limit of 4,000 IU or 100 mcg.
Dietary supplements may or may not be right for you. Supplement effects vary depending on the type, dose, frequency of usage, and prescription interactions. Before you start using supplements, consult your doctor or a pharmacist.
To Conclude
Vitamin D, or the sunshine vitamin, has numerous benefits. Some of its possible advantages include lowering the incidence of MS, preventing rickets or diabetes, and strengthening bones and muscles.
Food, sunlight, and supplementation are all sources of vitamin D. Getting enough vitamin D is critical since too much or too little can cause sickness, bone weakness, and poor appetite.