Table of contents
Sun vitamin
Vitamin D is sometimes called the “sunshine vitamin” because it is produced by the skin in response to sunlight. It is a fat-soluble vitamin in a family of compounds including vitamins D-1, D-2 and D-3.
Your body naturally produces vitamin D when exposed to direct sunlight. You can also get it through certain foods and supplements to ensure adequate levels of the vitamin in your blood.
Vitamin D has several important functions. Perhaps the most important are the regulation of calcium and phosphorus absorption and the facilitation of normal functioning of the immune system. Getting enough vitamin D is important for the normal growth and development of bones and teeth, as well as improving resistance to certain diseases.
If your body doesn't get enough vitamin D, you may develop bone abnormalities such as soft bones (osteomalacia) or brittle bones (osteoporosis).
Here are three more surprising benefits of vitamin D.
1.
Vitamin D fights disease
In addition to its main benefits, research suggests that vitamin D may also play a role in:
- reduce your risk of multiple sclerosis, according to a 2006 study published in the Journal of the American Medical Association
- reduce the risk of developing heart disease, according to 2008 findings published in Circulation
- helping to reduce the risk of developing the flu, according to a study published in 2010 in the American Journal of Clinical Nutrition
2
Vitamin D reduces depression
Research has shown that vitamin D may play an important role in regulating mood and preventing depression. In one study, scientists found that depressed people who received vitamin D supplements noticed an improvement in their symptoms.
In another study of people with fibromyalgia, researchers found that vitamin D deficiencies were more common in people who also suffered from anxiety and depression.
3
Vitamin D boosts weight loss
Consider adding vitamin D supplements to your diet if you're trying to lose weight or prevent heart disease. You can find a large selection of vitamin D supplements on Amazon.com.
In one study, people taking a daily calcium and vitamin D supplement were able to lose more weight than subjects taking a placebo supplement. Scientists have said that calcium and vitamin D supplements have an appetite suppressant effect.
In another study, overweight people who took a daily vitamin D supplement improved their heart disease risk indicators.
You must beware
deficiency
Many factors can affect your ability to absorb enough vitamin D from the sun. These factors include:
- Being in an area with high pollution
- Use sunscreen
- Spend more time indoors
- Living in big cities where buildings block sunlight
- Have darker skin. (The higher the melanin levels, the less vitamin D the skin can absorb).
These factors contribute to vitamin D deficiency in a growing number of people. This is why it's important to get some of your vitamin D from sources other than sunlight.
Symptoms of vitamin D deficiency in adults include:
fatigue, aches and pains and general feeling of not feeling well
- severe bone or muscle pain or weakness that may cause difficulty climbing stairs, getting up from the floor or a low chair, or walking with heavy steps
stress fractures, particularly in the legs, pelvis and hips
Doctors can diagnose vitamin D deficiency by performing a simple blood test. If you have a deficiency, your doctor may order X-rays to check the strength of your bones.
If you are diagnosed with vitamin D deficiency, your doctor will likely recommend that you take daily vitamin D supplements. If you have a severe deficiency, they may recommend high-dose vitamin D tablets or liquids. You also get vitamin D from sunlight and the foods you eat.
Food
sources of vitamin D
Few foods contain vitamin D naturally. For this reason, some foods are fortified. This means that vitamin D has been added. Foods containing vitamin D include:
- Salmon
- sardines
- Egg yolk
- crevette
- milk (enriched)
- cereals (enriched)
- yogurt (enriched)
- orange juice (enriched)
It can be difficult to get enough vitamin D each day through sun exposure and food alone; so taking vitamin D supplements may be helpful.
How
how much do you need?
The amount of vitamin D needed for healthy functioning has been the subject of controversy. Recent research indicates that you need more vitamin D than previously thought. Normal blood serum levels range from 50 to 100 micrograms per deciliter. Depending on your blood levels, you may need more vitamin D.
The Institute of Food and Agricultural Sciences releases new recommendations based on international units (IU) per day. IUs are a standard type of measurement for medications and vitamins. IUs help experts determine the recommended dose, toxicity and deficiency levels for each person.
One IU is not the same for each type of vitamin. An IU is determined by the amount of substance that produces an effect in your body. The recommended IUs for vitamin D are:
- children and adolescents: 600 IU
- adults up to 70 years: 600 IU
- adults over 70 years: 800 IU
- pregnant or lactating women: 600 IU
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