Vitamin D | Absolutely everything You Need to Know
Did you know that vitamin D is not only important for strong bones but also has a range of other benefits? Vitamin D is essential for human health and is produced by the body when it is exposed to sunlight. However, many people are deficient in vitamin D due to lack of sun exposure or poor dietary habits. This article provides an overview of vitamin D, its benefits, and its deficiencies.
What is vitamin D, vitamin D3 and vitamin D2?
The term vitamin D actually refers to a group of related compounds. They are all derived from the parent compound, cholesterol. Vitamin D is an umbrella term that includes cholecalciferol (vitamin D³), also known as “cholecalciferol” or “D3”, and ergocalciferol (vitamin D2), also known as “ergocalciferol” or “D2”. These two compounds are the only fat-soluble vitamins that are essential for human health. Vitamin D3 is produced in the skin by exposure to UV rays from sunlight, whereas vitamin D2 comes from plants, hence it is sometimes referred to as “vegetarian vitamin D”.
Vitamin D is needed for human health. Vitamin D3 comes from the cholesterol in your body, which is converted by sunlight exposure. Be careful though with excessive exposure to sunlight because it can lead to skin cancer.
Foods with vitamin D
There are a few foods that contain vitamin D, including fatty fish like salmon, mackerel and tuna, as well as beef liver, cheese and egg yolks. However, the best source of vitamin D is sunlight. Your body produces vitamin D3 when it is exposed to the sun’s UV rays. So, getting outdoors for some sun exposure is a good way to ensure you’re getting enough of this essential vitamin.
| Source | Milligrams (mcg) per 100g | |
|---|---|---|
 | Cod liver oil | 17.0 mcg |
 | Trout | 8.1 mcg |
 | Mushrooms, white | 4.6 mcg |
 | Sardines | 0.6 mcg |
 | Egg | 0.55 mcg |
 | Beef liver | 0.5 mcg |
 | Tuna | 0.5 mcg |
 | Cheese | 0.2 mcg |
 | Chicken breast | 0.1 mcg |
Recommended dietary allowance
The recommended dietary allowance (RDA) for vitamin D is 15 mcg/600 IU/day for adults aged 19-70 years. However, some experts suggest that the RDA should be increased to 25 -50mcg /1,000-2,000 IU/day in order to ensure optimal health. The best way to get enough vitamin D production is through regular sun (not too much to avoid skin cancer) exposure and by eating foods that contain this nutrient. Some good dietary sources of vitamin D include fatty fish, beef liver, cheese and egg yolks.
Pregnancy – Lactation
| Life stage group | RDAs or AIs (mcg RAE/day) | Upper limits (UL, mcg/day) |
|---|---|---|
| <19 years | 15 mcg | 100 mcg (4,000 IU) |
| >19 years | 15 mcg | 100 mcg (4,000 IU) |
Infants
| Life stage group | RDAs or AIs (mcg RAE/day) | Upper limits (UL, mcg/day) |
|---|---|---|
| 0–6 months | 10 mcg | 25 mg (1,000 IU) |
| 7–12 months | 10 mcg | 38 mcg (1,500 IU) |
Children
| Life stage group | RDAs or AIs (mcg RAE/day) | Upper limits (UL, mcg/day) |
|---|---|---|
| 1–3 years | 15 mcg | 63 mcg (2,500 IU) |
| 4–8 years | 15 mcg | 75 mcg (3,000 IU) |
Females
| Life stage group | RDAs or AIs (mcg RAE/day) | Upper limits (UL, mcg/day) |
|---|---|---|
| 9–18 years | 15 mcg | 100 mcg (4,000 IU) |
| 19–70 years | 15 mcg | 100 mcg (4,000 IU) |
| >70 years | 20 mcg | 100 mcg (4,000 IU) |
Males
| Life stage group | US RDAs or AIs (mcg RAE/day) | Upper limits (UL, mcg/day) |
|---|---|---|
| 9–18 years | 15 mcg | 100 mcg (4,000 IU) |
| 19–70 years | 15 mcg | 100 mcg (4,000 IU) |
| >70 years | 20 mcg | 100 mcg (4,000 IU) |
Benefits of Vitamin D
Some of the benefits of vitamin D include strong healthy bones, a healthy immune system, improved mood and reduced risk of cancer. Vitamin D is essential for human health and is critical for maintaining strong bones. It helps the body to absorb calcium and phosphorus from food, which are necessary for bone growth and maintenance. Vitamin D also plays a role in regulating the immune system and has been shown to reduce the risk of cancer. Additionally, vitamin D can improve mood and help to prevent depression.
Supports bone health
Vitamin D works with the parathyroid hormone to maintain calcium levels. Calcitriol, a converted form of this vitamin, helps keep your bones strong and healthy by helping them absorb what they need from eating food or taking supplements!
It is an important vitamin for maintaining your body’s health, as it affects magnesium and phosphorus levels. This helps maintain the correct amount of calcium in our bodies which then binds with proteins more efficiently!
Vitamin D is a potent antioxidant that works to promote healthy skeletal development and reduce the risk of developing osteoporosis by maintaining strong bones. When taken at higher doses (800–4,000 IU / 10 – 100mcg) vitamin d can improve musculoskeletal health in older adults over 65 years old who are prone to experiencing fractures or broken bones due to their age-related fragility
Old age is often associated with a decrease in physical activity, but this can be remedied by taking vitamins. In particular, those who have adequate levels of vitamin D are more likely to maintain their muscle strength and avoid falls or injuries because they’re less prone to experiencing hyperparathyroidism which affects phosphorus metabolism
This occurs when the parathyroid glands become overactive due either too much production of growth hormone (overwriting normal output) at an earlier stage during life before maturity happens naturally.
Boosts the immune system
The sun is a powerful source of UV light and exposure to it can cause changes inside the human body, including an increase in vitamin D levels. Our immune cells contain receptors for this important nutrient which helps with overall Immune function by preventing prolonged or excessive inflammatory responses that are not only painful but also dangerous over time.
Research shows that this vitamin helps with healthy cell replication and may play a role in protecting against the development of autoimmune conditions, infections viruses less serious illnesses like common colds flu. There’s evidence humans need enough D for macrophages white blood cells which attack pathogens to do their job properly.
Vitamin D is capable of strengthening the immune system by decreasing virus Replication and Growing. It’s been shown to enhance expression levels for an enzyme called ACE2, which may protect against acute lung injury.
The 2019 study found that average vitamin D levels among residents in 20 different European countries correlated with the incidence of at least one serious acute respiratory infection. Higher D concentrations were associated with reduced rates, while low serum concentrations led to increased vulnerability and severity.
Reduces inflammation
The main way that vitamin D reduces inflammation is by activating the anti-inflammatory gene. This gene helps to reduce the production of inflammatory cytokines, which are proteins that are released by cells in response to inflammation. Additionally, vitamin D can help to reduce inflammation by suppressing the activation of NF-kB, a protein that is involved in the regulation of inflammation.
Studies show that having low vitamin D levels can be related to problems with the musculoskeletal system, including rheumatoid arthritis. Arthritis causes inflammation in your joints that leads to redness and swelling. The pain of arthritis can make it difficult to do daily tasks, such as combing your hair and brushing your teeth.
Research shows that Vitamin D helps to control inflammation – especially in those who have chronic diseases or autoimmune disorders such as multiple sclerosis (MS), rheumatoid arthritis(RAR), and irritable bowel syndrome.
Regulates blood sugar levels
It is well known that diabetes can be caused by a lack of insulin or insufficient levels. Research conducted found out calcium is necessary for proper functioning in which vitamin D benefits promote absorption through healthier eating habits and contribute to regulating your body’s production on its own.
Recent research has found that vitamin D replacement therapy is effective at improving all aspects of type 2 diabetes, including incidence and complications. There’s also strong evidence linking low levels to poor health in general as well as an increased risk for cardiovascular disease- which can lead to heart problems or strokes!
Helps protect against cancer
Vitamin D has been shown to improve the body’s immune response, which helps protect against cancerous cells. Research has found that increased sunlight exposure (avoid too much sunlight to avoid skin cancer) and circulating levels of vitamin D are associated with the reduced occurrence and mortality in many types of cancer. It is possible this happens because it affects the cell life cycle or stops excess estrogen from being made by cells, which could lead them to die off before they have a chance at forming abnormal tissue masses. This can reduce the colorectal cancer risk, breast cancer, and ovarian cancers.
The findings from a recent study on postmenopausal women, are promising, suggesting that vitamin D may be able to reduce the breast cancer risk. Those who had levels of 25-hydroxyvitamin D greater than 60 ng/mL were found to have a fifth of the odds in comparison with people whose level was under 20nmol/L.
It aids in the prevention of heart disease
Humans who are lacking in vitamin D have a higher risk for heart disease and death. The disruption of this signaling can contribute to hypertension, atherosclerosis, and cardiac hypertrophy.
Its deficiency leads not only towards an increased chance of dying but also symptoms such as chest pains or difficulty breathing which could eventually lead down a path toward bigger issues regarding your overall health
Vitamin D has been shown to lower blood pressure and reduce inflammation. Low levels of vitamin D, increase the risk for heart disease because it helps maintain normal cholesterol levels.
It aids in the maintenance of healthy skin
One way that vitamin D aids in the maintenance of healthy skin is by reducing inflammation. Vitamin D can help to reduce inflammation by suppressing the activation of NF-kB, a protein that is involved in the regulation of inflammation.
It can help prevent respiratory tract illnesses and aid with cell growth as well repair processes that lead to wrinkles on your face or other signs of aging such as acne breakouts. Some studies have shown adequate levels may also reduce redness associated with dermatitis herpetiformis (eczema)psoriasis symptoms including dryness because it helps regulate oil production.
It increases thyroid health
One study found that people who had a vitamin D deficiency were more likely to have a thyroid problem called Hashimoto’s disease and autoimmune thyroid diseases (AITDs). This is a condition in which your immune system attacks and destroys the thyroid gland, causing it to become underactive and not produce enough of the hormones that regulate your metabolism, energy level, and other functions in the body. With Hashimoto’s disease comes an array of symptoms including depression, feeling cold, brain fog, and fatigue just to name a few.
It helps to reduce anxiety and depression while also assisting with hormone regulation
Vitamin D is known as the sunshine vitamin because our bodies produce it when we’re exposed to sunlight. It’s important for a variety of reasons, including reducing anxiety and depression while also assisting with hormone regulation.
One of the main ways that vitamin D helps to reduce anxiety and depression is by boosting serotonin levels. Serotonin is a neurotransmitter that plays a role in mood, and low levels have been linked to both anxiety and depression. Vitamin D can help to increase serotonin levels, which can in turn help to improve mood.
Vitamin D also helps to regulate hormones. Hormones are responsible for many different processes in the body, including mood and energy levels. When hormones are out of balance, it can lead to moodiness and fatigue. By regulating hormones, vitamin D can help to reduce anxiety and depression.
It improves attention, memory, and learning
Vitamin D plays an important role in attention, memory, and learning. It helps to improve cognitive function overall, and can specifically help to boost attention span, memory, and learning ability.
There are researches that show a correlation between low levels of vitamin D and an increased risk for developing schizophrenia. It’s also been shown to be present in people who suffer from multiple sclerosis or other neurological disorders such as Alzheimer’s disease, so maintaining good health by having enough vitamin D, may help you stay mentally sharp.
Vitamin D deficiency symptoms
What are the symptoms of vitamin D insufficiency when it’s low? Vitamin D deficiency symptoms include:
- Poor cognitive function
- Anxiety and depression
- Attention, memory, and learning difficulties
- Difficulty regulating hormones
- Increased risk for cardiovascular disease
- More likely to have Hashimoto’s disease
- Weak-soft bones and teeth
- Chronic pain in muscles, joints, bones, osteoporosis, or arthritis
- Heart disease – Hypertension (high blood pressure)
- Prone to infectious diseases
- Higher risk for certain types of cancer
- Autoimmune diseases
- Asthma
- Psoriasis
- Μuscle weakness
Vitamin D deficiency causes
The deficiency can be caused by the following:
- Minimal sun exposure
- Breastfeeding or vegan diet
- Use of sunscreen, which depletes your body’s capacity to produce vitamin D.
- Extreme aging
- Obesity, type 2 diabetes, insulin resistance, and hypertension are all considered to raise a person’s risk
- Kidney disease
- Vitamin D deficiency is common among those with darker skin, as are many other types of vitamin D insufficiency
- Those who have celiac disease, Crohn’s disease, or cystic fibrosis and have a vitamin D deficiency.
Vitamin D supplements
Many people find that they need to take vitamin D supplements in order to get enough of the nutrient. This is because it’s not always easy to get enough vitamin D from the sun, and our diets often don’t provide enough.
Vitamin D supplements can be a great way to make sure you’re getting enough of the nutrient. However, it’s important to speak with a doctor before taking any supplements, as they can sometimes interact with other medications. It’s generally recommended that most people get about 600 IUs per day in order to get the most benefits.
Vitamin D supplements come in a few different forms. The most common type is vitamin D3, which is the form that our bodies produce when we’re exposed to sunlight. Vitamin D2 is also available and is typically derived from plants.
It’s important to note that vitamin D3 is considered far more effective than vitamin D2.
When taking a vitamin D supplement, it’s important to be aware of the amount of the nutrient you’re getting. Many supplements contain more vitamin D than is recommended. For those who might not get enough from their diet and sunlight alone, this may not be as much of an issue, but it’s still good to be aware.
Vitamin D supplements should not be taken by individuals who are taking any of the following drugs:
- Orlistat medication
- Cholestyramine used to treat hypercholesterolemia.
- Corticosteroids
- Diabetes medications
- Phenobarbital and Dilantin (phenytoin) are two seizure medications.
- Anabolic steroids
- Blood pressure medication
- Phenobarbital and phenytoin are two types of antiepileptic medicines
Health Risks from Excessive Vitamin D
There are a few health risks associated with excessive vitamin D. First, too much vitamin D can cause nausea, vomiting, and constipation. Additionally, it can increase the risk of kidney stones and other urinary problems.
Excessive vitamin D can also cause high blood pressure and calcium deposits in the arteries and heart. These deposits can lead to heart disease and other health problems.
Finally, too much vitamin D can also cause confusion, disorientation, and hallucinations. It is important to be aware of these potential health risks and to speak with a doctor if you are concerned about your vitamin D levels.
Final Thoughts
Vitamin D is a nutrient that is essential for many different processes in the body, including mood and energy levels. When hormones are out of balance, it can lead to moodiness and fatigue. By regulating hormones, vitamin D can help to improve cognitive function in any way that it already helps with mood regulation.
Vitamin D deficiency is common, especially in those who live in colder climates where they get less sun exposure. Vitamin D deficiencies have been linked to many different health problems, including memory loss, depression, and cognitive decline. Vitamin D supplements can help boost levels of this nutrient and may prevent these issues. Most people need about 600 IUs per day of vitamin D from all sources – sunlight, food, and supplements. Vitamin D supplements come in many different strengths, so it’s important to speak with a doctor to find the best dose for your needs. However, generally speaking, most people should aim for about 600 IUs per day of vitamin D.
When taking vitamin D supplements, it’s important to be aware of the amount of the nutrient you’re getting. Many supplements contain more vitamin D than is recommended, which may not be as much of an issue for those who might not get enough from their diet and sunlight alone.
Vitamin D supplements come in many different forms. Vitamin D3 is the form that our bodies produce when we’re exposed to sunlight, while vitamin D2 is usually derived from plants. Vitamin D3 is considered far more effective than vitamin D2, so it’s best to go with the three-letter option when taking a vitamin D supplement.
FAQs
By NutriWins team
