The “Sunshine Vitamin,” vitamin D is an essential nutrient in maintaining overall health. While its primary focus is bone health, this important vitamin is key to improving other aspects of health as well, such as immune health, muscle function, brain support, and more. It is a versatile nutrient with a wide range of benefits, so it’s important that everyone gets enough.
Benefits of Vitamin D
1. Bone Health
Vitamin D’s most well-known role is in promoting healthy bones. It works in tandem with calcium, another vital nutrient, to ensure our bones remain strong and resilient. Without it, our bodies struggle to absorb calcium efficiently, leading to an increased risk of osteoporosis in adults and rickets in children.
Both adults and children can develop osteomalacia due to a low vitamin D. This leads to weak bones and includes symptoms such as, “bone deformities and pain, hypocalcemic seizures, tetanic spasms, and dental abnormalities,” according to the National Institutes of Health.
2. Immune System Support
Our immune system relies on vitamin D to function optimally. This nutrient helps our bodies fend off invading bacteria and viruses, making it a key player in immune health. A study published in the National Library of Medicine looked at Vitamin D’s impact on the immune system and found it is beneficial to the innate and adaptive immune response.
Having enough vitamin D can help bolster the body’s defenses and reduce susceptibility to illnesses. Studies are also looking into how it can be beneficial to those suffering from autoimmune diseases.
3. Muscle Function
When it comes to vitamin D, the body needs it to move. It isn’t just about bones, it is crucial for muscle health too. Weak muscles can lead to balance issues and an increased risk of falls. This is especially true among older adults. Weak muscles and weak bones can lead to a number of complications. Adequate levels help maintain strong muscles and support overall mobility.
4. Cellular and Nerve Function
Beyond its roles in bone health and the immune system, vitamin D is involved in a range of cellular processes. It works in the brain to improve nerve and cognitive function. It also possesses anti-inflammatory and antioxidant properties that can help protect your cells from damage and oxidative stress.
5. Reduced Risk of Chronic Diseases
While research is ongoing, some studies suggest that vitamin D may reduce the risk of certain chronic diseases. Maintaining healthy levels could support heart health and regulate blood pressure, improve insulin sensitivity help in diabetes management, and reduce inflammation for those with autoimmune diseases. Although it may not prevent them entirely, maintaining adequate levels might contribute to better overall health.
Sources of Vitamin D
1. Sunlight
When bare skin is exposed to the sun’s UV rays, it produces vitamin D in the body. However, various factors can influence this process, including the time of day, season, and latitude. Keep in mind, that it’s important to find a balance between getting enough sun for vitamin synthesis and protecting your skin from the harmful effects of UV radiation.
Sunlight is one of the primary sources of vitamin D and one of the easiest ways to absorb it into the body. However, this method may not always be sufficient to get the recommended amount. This is especially true if someone lives in a region with limited sun exposure.
2. Dietary Sources
A great secondary source of getting the recommended amount of vitamin D is food. Fortunately, you can obtain it from dietary sources like fortified milk, cereal, and fatty fish such as salmon, mackerel, and sardines. Proteins, such as beef, pork, chicken, turkey, and eggs, when added to a diet have been shown to help increase vitamin D. For those looking for plant-based alternatives, many plant-based milks are also fortified with it.
3. Supplements
Of course, when diet and sun exposure aren’t enough, supplements are an option. Vitamin D supplements are available in two forms, D2 and D3. Vitamin D3 is generally more effective at raising and maintaining overall levels in the body.
Too Much Vitamin D
Unlike other vitamins, an excess of vitamin D can be harmful to the body. High levels of vitamin D can cause vomiting, muscle weakness, confusion, pain, loss of appetite, dehydration, excessive urination and thirst, and kidney stones. These high levels are most commonly caused by consuming an excess of dietary supplements. A person cannot get too much from the sun, as the body regulates its production.
Vitamin D Deficiency
Most American adults, according to the National Institutes of Health, have adequate levels of vitamin D. The best way to determine if someone is deficient is through a blood test.
One in four people suffers from low vitamin D levels inadequate for maintaining bone health. The following people are at the highest risk of having significantly low levels:
- Infants – Specifically those being breastfed as breast milk alone does not provide enough vitamin D. Infants can receive a supplement under supervision.
- Older Adults – As people age, their skin slowly loses its ability to make vitamin D from sunlight.
- People Who Avoid the Sun – Those who do not go outside frequently or those who keep their skin and head covered are limited in the amount of vitamin D their bodies absorb from the sun.
- People with Autoimmune Diseases – Those with certain conditions that limit fat absorption, such as Crohn’s disease, celiac disease, or ulcerative colitis, because most vitamin D is absorbed in the gut along with fat.
- Gastric Bypass Patients – Post-surgery, the body may have difficulty absorbing vitamin D from food through the gut.
A healthy dose of sunshine can go a long way in nurturing well-being.
Vitamin D is a versatile nutrient with a wide range of benefits that go beyond just bone health. It plays a crucial role in many systems in the body and can help those who suffer from chronic conditions maintain their health. It’s important to ensure someone is getting enough vitamin D from sunlight, dietary sources, or supplements.
Prioritize health by incorporating vitamin D into daily routines, and consult with a healthcare professional if there are concerns about levels.
Additional Resources:
- Vitamin D Fact Sheet for Consumers – National Institutes of Health
- Vitamin D Fact Sheet for Health Professionals – National Institutes of Health
- Vitamin D and the Immune System – National Library of Medicine
- Vitamin D Information – The Mayo Clinic
