Introduction
vitamin d benefits, the “sunshine vitamin,” is a fat-soluble vitamin essential for the maintenance of good health. Its most well-known role is in bone health, but vitamin D has multiple effects on physical and mental well-being. Here is a close discussion as to why vitamin D is important, how to receive it, and its associated dangers.
What Is Vitamin D?
Vitamin D is unique because it’s formed in the body when skin is exposed to sunlight. Its two major forms are:
Vitamin D2: Found chiefly in some plant foods and dietary supplements.
Vitamin D3: Found in animal products and formed in the skin in response to ultraviolet B rays.
Vitamin D is transformed in the body, the first change taking place in the liver to produce 25-hydroxyvitamin D, while the second change takes place in the kidney and further transforms it into calcitriol, the active form.
Health Benefits of Vitamin D
1 Healthy Bones and Teeth:
Vitamin D helps absorb calcium and phosphorus in the gut, leading to bone and teeth health. It is also employed as a preventive against rickets in children and osteomalacia or osteoporosis in adults.
2 Support of the Immune System:
Vitamin D plays a significant role in maintaining a well-regulated immune system that reduces the risk of infections and chronic diseases. The studies suggest that vitamin D might lower the risk of respiratory infections, such as flu and COVID-19.
3 Mood Booster:
Clinical depression is known to be associated with low vitamin D levels, but a reasonable concentration may improve mood and may avoid seasonal affective disorder (SAD).
4 Heart Health:
It has been reported that vitamin D may lower blood pressure and decrease the chances of heart disease.
5 Prevention of Cancer:
Other studies state that vitamin D inhibits cell proliferation and encourages healthy cell differentiation, slowing further growth in some cancers.
Sources of Vitamin D.
- Sunlight
Exposure to the sun is the most natural means of obtaining vitamin D. For adequate maintenance of vitamin D levels, exposure to sunlight from 10-30 minutes can work several times a week, depending on skin color, age, and geographic location. - Food
Naturally, the food sources of vitamin D are limited and include:
- Fatty fish (salmon, mackerel, and sardines)
- Egg yolks
- Beef liver
- Mushrooms irradiated with UV
- A wide variety of foods are fortified with vitamin D, such as:
- Milk and plant-based alternatives
- Breakfast cereals
- Orange juice
- Supplements
Supplements containing vitamin D are available in both D2 and D3 forms, with greater efficacy in raising and maintaining vitamin D levels.
Vitamin D Deficiency- Causes and Risks
A deficiency occurs when the levels of vitamin D fall below an acceptable threshold; important causes include:
- Little exposure to sunlight
- ages with dark skin (which permits reduced absorption of the UVB rays)
- weakened capacity in aging individuals to produce Vitamin D in the skin
- certain diseases like kidney or liver disease
- poor dietary consumption
- Deficiency symptoms:
- Fatigue and weakness in muscles
- Bone pain or fractures
- Changes in mood or depression
- Frequent infections
- Severe deficiencies may cause rickets in children or osteomalacia in adults.
Generation of Vitamin D and Its Dowry
Age, health, and other factors determine how much vitamin D should be taken in daily
- Infants (0 – 12 months): 400 IU (10 mcg)
- Children (1 – 18 years): 600 IU (15 mcg)
- Adults (19 – 70 years): 600 IU (15 mcg)
- Adults above 70: 800 IU (20 mcg)
- Pregnant and breastfeeding women: 600 IU (15 mcg)
- What If I Have Too Much Vitamin D?
- Excessive vitamin D from supplements or other sources may cause toxicity. This condition may therefore manifest through nausea, vomiting, kidney damage, and increased calcium levels. Most adults should not exceed 4,000 IU (100 mcg) daily from supplementation.
Conclusion
It is to support normal bone development, immune health, and general health and wellbeing. We can likely get our levels non-toxico from sensible sun exposure, good diet, and limited supplementation. In case of diagnosed deficiency, seek the assistance of a healthcare provider for testing and recommendations.
