Vitamin D is a necessary nutrient for good health. It helps your body absorb calcium, which is the main building block for strong bones. Vitamin D, along with calcium, helps protect you from developing osteoporosis, a disease that weakens and thins your bones, making them more likely to break. Your body also needs vitamin D for other functions. Your muscles need it to move your body, your brain needs it to carry messages between your body and your brain, and your nerves need it to carry messages. Your immune system also needs vitamin D to fight off invading viruses and bacteria.
What are some effects of vitamin D on health?
Scientists are studying vitamin D to better understand how it affects health. Here are several examples of what this research has shown:.
A deficiency in vitamin D can lead to painful muscles and weakness, making it important to maintain balance and prevent falls. In addition, strong muscles are essential for healthy bones. Millions of older men and women are at risk of developing osteoporosis, a condition that makes bones more fragile and prone to fractures. Long-term deficiencies in calcium and vitamin D can further increase the risk of osteoporosis and negatively impact bone health.
Taking recommended amounts of calcium and vitamin D, through supplements if necessary, can help prevent osteoporosis and maintain healthy bones. Although it is not clear whether they reduce the risk of bone fractures or falls, taking calcium and vitamin D supplements slightly increases bone strength in older adults.
Cancer of the breast, colon, rectum, or lung does not appear to lower the likelihood of developing cancer when it comes to Vitamin D. It is uncertain whether vitamin D affects the risk of prostate cancer or the likelihood of surviving this type of cancer. In fact, very high blood levels of vitamin D might even elevate the risk of pancreatic cancer.
Clinical trials suggest that taking vitamin D supplements (with or without calcium) might slightly reduce the risk of dying from this disease and help understand the role of vitamin D in preventing cancer-related death. More research is needed to better understand this disease and its impact on your risk of getting cancer.
Overall, clinical trials have found that vitamin D supplements may help reduce the main risk factors for heart disease, high blood pressure and high levels of cholesterol in the blood. However, if you are overweight or obese and take vitamin D doses above 800 mcg (20,000 IU) per day, it may actually raise your blood pressure. Other studies have not shown any benefits of vitamin D supplements in reducing the risk of developing heart disease. So, if you have low levels of vitamin D, taking supplements may not reduce your risk of dying from heart disease or developing it. Additionally, if you are overweight or obese and take vitamin D doses above 800 mcg (20,000 IU) per day, it may actually raise your blood pressure. Other studies have not shown any benefits of vitamin D supplements in reducing the risk of developing heart disease. So, if you have low levels of vitamin D, taking supplements may not reduce your risk of dying from heart disease or developing it. Additionally, if you are overweight or obese and take vitamin D doses above 800 mcg (20,000 IU) per day, it may actually raise your blood pressure. Other studies have not shown any benefits of vitamin D supplements in reducing the risk of developing heart disease. So, if you have low levels of vitamin D, taking supplements may not reduce your risk of dying from heart disease or developing it. Additionally, if you are overweight or obese and take vitamin D doses above 800 mcg (20,000 IU) per day, it may actually raise your blood pressure. Other studies have not shown any benefits of vitamin D supplements in reducing the risk of developing heart disease. So, if you have low levels of vitamin D, taking supplements may not reduce your risk of dying from heart disease or developing it.
Vitamin D is essential for optimal brain functioning. Certain studies have discovered a higher likelihood of experiencing depression in individuals with low levels of vitamin D in their blood. Nevertheless, clinical trials have demonstrated that consuming vitamin D supplements does not effectively prevent or alleviate symptoms of depression.
People with multiple sclerosis (MS) who do not take vitamin D supplements may have a higher risk of developing the disease, according to clinical trials that show a link between low vitamin D levels in the body and the impairment of nerves that carry messages from the brain to the rest of the body. However, scientists have studied whether vitamin D supplements can actually prevent MS in people with MS, and many studies have found a link between low vitamin D levels and the development of MS. Additionally, people who live near the equator and have higher levels of vitamin D and sun exposure are less likely to develop multiple sclerosis.
Most individuals who develop diabetes from prediabetes do not discontinue the intake of vitamin D supplements, despite studies indicating otherwise. Clinical trials have shown that vitamin D supplementation does not improve insulin resistance, A1c hemoglobin levels (which measure the average blood sugar levels over the past 3 months), or blood sugar levels in individuals with and without diabetes. However, vitamin D helps regulate blood sugar levels in the body, particularly in individuals with Type 2 diabetes.
Losing weight is not aided by taking vitamin D supplements or consuming foods that are abundant in vitamin D.
What happens if I don’t get enough vitamin D?
Rickets, an illness where the bones turn soft, feeble, misshapen, and agonizing, is brought about by a lack of vitamin D in children. Osteomalacia, a condition that leads to bone ache and muscular frailty, is caused by a lack of vitamin D in teenagers and grown-ups.
What kinds of vitamin D dietary supplements are available?
Supplements containing vitamin D are available in the form of mineral/multivitamin combinations or dietary supplements that either contain only vitamin D or combine it with a few other nutrients. There are two forms of vitamin D supplements: D2 (ergocalciferol) and D3 (cholecalciferol). Both forms can increase the levels of vitamin D in your blood, but D3 might have a longer and higher impact. Vitamin D is best absorbed when taken with a snack or meal that includes some fat, as it is a fat-soluble vitamin.
What foods provide vitamin D?
The Nutrition Facts label provides information about the amount of vitamin D in a food or beverage. In the United States, fortified foods are the main source of vitamin D in people’s diets. There are very few natural foods that contain vitamin D.
Can I get vitamin D from the sun?
Your uncovered skin, when in contact with sunlight, synthesizes vitamin D. Hence, the majority of individuals acquire at least a certain amount of vitamin D. The production of vitamin D by your skin is diminished by factors such as clouds, smog, aging, and having a darker complexion. It is worth noting that your skin does not generate vitamin D from sunlight passing through a window.
It is recommended by health experts to use sunscreen with a sun protection factor (SPF) of 15 or more when you are out in the sun for more than a few minutes. However, sunscreen limits the production of vitamin D. It is important to limit the amount of time you spend in the sun because too much exposure to ultraviolet radiation from sunlight can cause skin cancer.
Vitamin D and healthful eating
Americans and the U.S. Department of Agriculture’s MyPlate. refer to the Dietary Guidelines to gain a better understanding of how to create a wholesome eating plan. For instance, in certain life stages like pregnancy, fortified foods and nutritional supplements can be beneficial in meeting the requirements for specific nutrients when it is not feasible to do so otherwise. Food includes vitamins, minerals, dietary fiber, and other elements that promote well-being. As per the federal government’s Dietary Guidelines for Americans, individuals should primarily obtain their nutrients from food and beverages.
How much vitamin D do I need?
The recommended daily amount of vitamin D depends on your age, with IU (International Units) and mcg (micrograms) being the units used to measure the amounts.
10 micrograms (400 International Units) from birth to 12 months, 15 micrograms (600 International Units) for children aged 1-13 years, 15 micrograms (600 International Units) for teens aged 14-18 years, 15 micrograms (600 International Units) for adults aged 19-70 years, 20 micrograms (800 International Units) for adults aged 71 years and older, and 15 micrograms (600 International Units) for pregnant and breastfeeding teens and women.
Am I getting enough vitamin D?
An example of this would be that 50 nmol/L is equivalent to 20 ng/mL. Therefore, 0.4 ng/mL is the same as one nmol/L. The measurement of 25-hydroxyvitamin D, a type of vitamin D, is done in either nmol/L or ng/mL in the bloodstream. To determine if you are receiving an adequate amount of vitamin D, a blood test can be conducted to measure the vitamin D levels, as it is obtained from food, sunlight, and supplements.
Almost one in four individuals have insufficient vitamin D blood levels, which can negatively impact bone and overall health. Nevertheless, the majority of people in the United States possess sufficient blood levels of vitamin D.
Certain individuals are more prone than others to experiencing difficulties in obtaining adequate amounts of vitamin D.
Does vitamin D interact with medications or other dietary supplements?
Indeed, vitamin D supplements have the potential to interact with certain medications. Here are a few illustrations:
Discuss any dietary supplements and prescription or over-the-counter medications with your doctor, pharmacist, and other healthcare providers. They can inform you about potential interactions between your medications and dietary supplements. They can also explain how taking medications may affect the absorption or utilization of other nutrients in your body.
Can vitamin D be harmful?
The production of vitamin D from sunlight is limited by the skin. It is not possible to obtain an excessive amount of vitamin D from sunlight. Elevated levels of vitamin D are typically a result of excessive consumption of vitamin D through dietary supplements. Extremely high levels of vitamin D can lead to serious health issues such as death, irregular heartbeat, and kidney failure. Excessive levels of vitamin D in the bloodstream (above 375 nmol/L or 150 ng/mL) can cause kidney stones, excessive urination and thirst, dehydration, loss of appetite, pain, confusion, muscle weakness, vomiting, and nausea. It is important to note that an excessive intake of vitamin D can be harmful.
Your health care provider might recommend upper limits for the time period to treat a vitamin D deficiency. However, listed below are the daily upper limits for vitamin D intake, which include supplements and beverages, as well as food sources.
The upper limit for pregnant and breastfeeding teens and women, adults 19 years and older, children 9-18 years, children 4-8 years, children 1-3 years, infants 7-12 months, and birth to 6 months is 100 mcg (4,000 IU), 100 mcg (4,000 IU), 100 mcg (4,000 IU), 75 mcg (3,000 IU), 63 mcg (2,500 IU), 38 mcg (1,500 IU), and 25 mcg (1,000 IU) respectively.