Everything You Want to Know about Vitamin D
Vitamin D, also known as the sunshine vitamin, contributes to overall health and well-being. It is the exception to other vitamins providing both a nutrient and a hormone, produced when the skin is exposed to sunlight. Being involved in so many bodily processes, it has a dual function that is absolutely crucial for — immune system health and mental health wellbeing. Even many who are no doubt educated on the importance of this, do not know to its full potential. This post will examine the health value of vitamin D, where best to get it, and the consequences of not having enough.
1. Dental Health and Disease prevention — Bone health, Calcium Absorption enc.logicalossipEnc.
Vitamin D is best known as a bone health nutrient. Vitamin D helps regulate the amount of calcium and phosphate in the body, important for bone and teeth health. When there is a deficiency of vitamin D in your body, it does not absorb calcium well that eventually weakens the bones making one more prone to fractures and even conditions like osteoporosis.
The softer and weaker bones for children could result in rickets, a bone-deforming condition related to vitamin D deficiency. Alternatively, the deficit in the adult can lead to osteomalacia,a disorder manifested by soft and fragile bones with a high risk of fractures.
However, there have been many studies to show the relationship between vitamin D levels and bone health. For example, research published in the Journal of Clinical Endocrinology & Metabolism shows that subjects with greater vitamin D levels are less likely to suffer from fractures as they get older, while another study reveals that omega-3 fatty acids can protect lung function and reduce inflammation (see source ).
2. Boosts Immune System Function
Vitamin D is also an important immune system modifier. Pick it up: It stimulates T cells, the white blood cells that take on pathogens. A properly working immune system will help defend the body from common infections such as the cold and flu virus to more serious conditions such as pneumonia to even autoimmune diseases.
One published study in the British Medical Journal showed that for those who were deficient, regular vitamin D supplementation reduced the risk of acute respiratory infections by up to 50%. It became a hot topic during the COVID-19 pandemic when it was researched due to its potential involvement in reducing severity of symptoms by infected individuals as well.
3. Mental Health:, Mood Stabilization
Vitamin D also plays an important role in mental health. Research notes that mood swings and depression have been linked to poor vitamin D levels. Seasonal Affective Disorder (SAD) generalised effect of low mood from vitamin D deficiency is one of the most widely documented, primarily during darker seasons when sun exposure is reduced.
Vitamin D has hormone-like action which affects the release of a number of neurotransmitters including serotonin –a neurotransmitter that is well known for its implications in mood regulation. Serotonin levels are typically associated with depression. One meta-analysis published in Nutrients indicated that vitamin D supplementation had an antimicrobial effect for treating depression, which suggested the importance of vitamin D in mental health [38].
4. Cardiac Support
There is also some new research that vitamin D may have heart health benefits, too. Research: Many observational studies show that people with low vitamin D levels are more likely to develop coronary heart disease, high blood pressure or stroke. Their findings point to vitamin D affecting two reasons for heart disease–inflammation and blood pressure--although more studies are needed to prove cause-and-effect.
An article published in the American Journal of Clinical Nutrition that showed vitamin D improved blood pressure and decreased inflammation and cardiovascular dysfunction in deficient individuals [3].
5. Help in Preventing Chronic Ill Diseases
Emerging evidence suggests that vitamin D may decrease risk of developing certain chronic diseases. As an example, there is a reduced risk of developing type 2 diabetes when vitamin D levels are in the recommended range. Earlier studies have shown a lack of vitamin D decreases the substance's ability to inhibit inflammatory background in pre-diabetes, and high inflammation increase is an important potential factor for type 2 diabetes.
Likewise, vitamin D may decrease the likelihood of having multiple sclerosis (MS), an autoimmune disease where the body attacks its own nerve-insulating covers. For example in a report published by the Journal of American Medical Association it has been argued that individuals with sufficient levels of vitamin D are less likely to develop MS as compared to persons who have lower levels.
6. Cancer Prevention
A number of studies have investigated the possible contribution of vitamin D to cancer prevention. Although further research is needed, there is some evidence that having a sufficient amount of vitamin D in the body can lower the risk for some types of cancer like breast colon, and prostate. The anti-inflammatory and immuno-modulatory properties of vitamin D may inhibit in the development of cancerous growths and tumor progression.
A big study, published in Anticancer Research, found that higher blood levels of vitamin D were associated with decreased risk of developing several cancers []. While vitamin D is not a cure for cancer, sustaining healthy levels can support the prevention and treatment of cancer.
7. Helps with Weight Loss
On top of that Vitamin D might even help to lose weight. Many studies have shown that body fat and weight management may be better for individuals with higher levels of vitamin D. It is possible because vitamin D is an inhibiting agent of hormones that have a role in the storage and accumulation of fat (fat) and appetite regulators. Vitamin D is also linked with insulin sensitivity, and one of the most effective ways to increase this sensitivity so as to lower belly fat is by consuming vitamin D.
In fact, one study reported that you were more likely to lose weight on a diet if you had adequate levels of D. ( source)
8. How to Get Enough Vitamin D
Main three methods to get enough vitamin D:
Sunlight: The body is able to create vitamin D on its own when exposed to UVB rays from the sun. For many people, 10–30 minutes of sun exposure without sunscreen a few times each week is enough to produce sufficient vitamin D. But, skin color, latitude and sunscreen use can determine how much of it your body makes.
Food Sources: It is difficult to get adequate amounts of vitamin D from food alone, but some foods are high in this nutrient. The richest food sources of vitamin D are fatty fish, such as salmon, mackerel and sardines as well as fortified foods like milk, orange juice and cereals. Vitamin D can also be found in egg yolks and beef liver.
Supplements: Supplements are an option for people who cannot get enough vitamin D from sunlight or food. Compared to vitamin D2, when needed, vitamin D3 supplements do a much better job at increasing blood levels.
9. Risks of Vitamin D Deficiency
Most of us are deficient in Vitamin D, especially if you live somewhere there is a long winter or less sunlight. People with darker skin are at risk of deficiency due to melanin, which reduces the skin's ability to produce vitamin D. Symptoms of deficiency include fatigue, muscle weakness, bone pain and an increased susceptibility to infections.
In more severe cases, this deficiency can even result in fertility problems and also contribute to the risk of developing heart disease, serious bone disorders and a weakened immune system. If you believe you are deficient, it is vital to visit a healthcare provider for testing and proper supplementation.
Conclusion
Vitamin D is a workhorse of a nutrient that has wide-ranging effects on overall well-being. Everyone needs this essential vitamin for more than just strong bones, an immunity boost, mental health support, and preventing chronic diseases as well. It is important that people get enough, either from sunlight, food or supplement since its deficiency over the years can spell health issues for them.
Vitamin D is a crucial nutrient as our both physical health and emotional state improve greatly when Vitamin D levels are optimal. Keeping your vitamin D levels checked often and always at optimal ranges has a profound effect on the quality of life.