Most of us are familiar with the importance of vitamin D for growth and development of bones and teeth, shinier hair, improved resistance to disease, and as a potential mood-booster. Turns out, it may be one of the most powerful supplements in boosting your overall wellness and even help promote longevity.
Vitamin D is a fat-soluble vitamin in a family of compounds, along with D1, D2, and D3, that your body produces naturally when directly exposed to sunlight. You can also get vitamin D from certain foods and supplements. There are a whole host of benefits vitamin D provides:
Fights disease
In addition to its primary benefits, research suggests that vitamin D reduces the risk of multiple sclerosis, decreases the chance of heart disease and also the likelihood of other illnesses becoming severe because it supports your immune health. People who do not have adequate vitamin D levels might be at increased risk of infections and autoimmune diseases, such as rheumatoid arthritis, osteoarthritis, type 1 diabetes, and inflammatory bowel disease.
A 2020 study of over 200 people with COVID-19 found that 80 percent did not have adequate levels of vitamin D in their blood. And, according a study published in February 2022, patients with a vitamin D deficiency were 14 times more likely to have a severe or critical case of COVID-19 and had a mortality rate of 25.6%, compared with 2.3% among those with adequate levels.
Reduces cancer risk
Higher levels of the vitamin D have been associated with a 20-percent reduction in cancers and a 30-50 percent reduction in liver cancer specifically.
Improves memory and cognitive functions
Vitamin D improves memory and cognitive functions in older women, according to research. Studies also found it may also have protective effects against Alzheimer's disease.
Regulates mood and reduces depression
Research has shown that vitamin D might play an important role improving mood and lowering depression by aiding the conversion of the essential amino acid tryptophan into serotonin—a brain chemical that regulates mood.
Healthier heart
One of vitamin D's most powerful roles is in the cardiovascular system, where there are 200 genes regulated by vitamin D. It may help stop cholesterol from clogging arteries, regulate blood pressure, and improve the function of cells in the heart. Even better, it may also be able to help heal existing heart damage, according to research.
Improves lung function
Asthma, chronic obstructive pulmonary disease (COPD), emphysema and chronic bronchitis affect about 15 percent of Americans, according to current data from the CDC. While not a cure, vitamin D can reduce the number of lung disease flareups by 40 percent, a study concluded. The same may be true for asthma, according to a separate study. Researchers found that people who took a daily dose of vitamin D in addition to their asthma medication reduced their number of severe asthma attacks.
Benefits gut health
People with metabolic syndrome (increased blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol or triglyceride levels) are at a high risk for heart disease, stroke and type 2 diabetes. Exercise and a healthy diet are important to avoid or heal this syndrome, and research suggests vitamin D may also help. A recent study found that vitamin D improved signs of metabolic syndrome by boosting healthy gut bacteria in mice.
Good for bones
Although calcium is thought of as the key nutrient for bones, the positive effects of vitamin D on bone health are some of its most documented benefits. Vitamin D is essential to building and maintaining strong bones, while a deficiency can mean a loss of bone density, which can lead to osteoporosis and fractures. Micro-fractures that often occur in small bones due to overuse are fairly common injuries, particularly from high impact activities, like running or sports, or being significantly overweight. Vitamin D may reduce stress fractures by helping improve bone density.
Strengthens teeth and gums
Researchers analyzed thousands of study participants in several countries to find that that vitamin D was associated with a 50-percent reduction in tooth decay. It also strengthens teeth and can protect gums from bacterial infections that lead to problems like gingivitis and periodontitis, a potentially serious infection of gum tissue, affecting up to 50 percent of Americans. Periodontitis is a major cause of tooth loss and can contribute to heart disease.
Helps eyes
Your eyes undergo many signs of aging, some can impair vision. A daily dose of vitamin D reduced some effects of aging on eyes, lowered inflammation, and improved vision in mice, according to one study. A second study found that it may fight macular degeneration, a common eye disease that can lead to blindness if untreated.
Supports weight loss
People with higher body weights are more likely to be vitamin D deficient. In one study, people with obesity who received vitamin D supplements in addition to following a weight loss plan lost more weight and fat mass than members who followed the diet plan alone. In another study, people taking daily calcium and vitamin D supplements lost more weight than those taking a placebo supplement. Research does not support the idea that vitamin D causes weight loss, but there appears to be a relationship between vitamin D and weight.
Gives reproductive and fertility benefits
Both men and women show reproductive and fertility benefits from vitamin D. Female study participants with a healthy vitamin D level early in pregnancy were more likely to have a baby with a healthy weight and head size. Similarly, men with higher vitamin D levels had better fertility potential, particularly through better sperm motility.
Keeps vertigo away
Taking vitamin D and calcium twice a day may reduce vertigo and lower your chances of getting vertigo again, according to a study.
Now that we know all of these benefits of vitamin D, are you getting enough? Recent studies indicate that we need more than previously thought. According to The Mayo Clinic, the recommended daily amount of vitamin D is 400 international units (IU) for children up to age 12 months, 600 IU for people ages 1 to 70 years, and 800 IU for people over 70 years.
Many factors can affect your ability to get vitamin D from sunlight: pollution, sunscreen, spending most of your time indoors, living in a city where buildings block sunlight, darker skin.
The symptoms of a vitamin D deficiency in adults include tiredness, aches and pains, severe bone or muscle pain or weakness and stress fractures, especially in legs, pelvis, and hips. Low vitamin D levels are also a risk factor for more severe fibromyalgia symptoms and anxiety.
A vitamin D deficiency can be detected with a simple blood test. If you’re deficient, your doctor may order X-rays to assess bone health. They will likely recommend vitamin D supplements, or in more severe cases, high dose vitamin D tablets or liquids. Follow instructions carefully because too much can result in vitamin D toxicity (nausea, apathy, vomiting, abdominal pain, dehydration, confusion, increased thirst). This is less likely, however, if you get most of your vitamin D through sunlight and diet.
Some good food sources of vitamin D are salmon, sardines, herring, canned tuna, cod liver oil, beef liver, egg yolk, shrimp, mushrooms, milk (fortified), certain cereals and oatmeals (fortified), yogurt (fortified), orange juice (fortified). Sometimes it’s hard to get enough vitamin D each day through sun exposure and food alone, so taking vitamin D supplements can help.
There are so many significant reasons to make sure you have a healthy vitamin D intake! It’s always the right time to make sure you’re doing everything you can to keep your body and mind strong and functioning best.
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