Four Benefits of Vitamin D
Vitamin D is a group of fat-soluble secosteroids responsible for increasing intestinal absorption of calcium, magnesium, and phosphate, and many other biological effects. In humans, the most important compounds in this group are vitamin D₃ and vitamin D₂.
Recommended Dose of vitamin D
The Recommended Dietary Allowances for vitamin D are as follows
Infants (0–12 months): 10 mcg (400 IU)
Children and teens: 15 mcg (600 IU)
Adults ages 18–70: 15 mcg (600 IU)
Adults over age 70: 20 mcg (800 IU)
Pregnant or breastfeeding women: 15 mcg (600 IU)
Food Rich In vitamin D
The following foods are a source of vitamin D
Fatty fish, such as salmon, mackerel, and tuna
Fortified cereals and juices
Benefits Of vitamin D
Vitamin D May fight disease
Reducing the risk of multiple sclerosis.
Decreasing the chance of heart disease. Low vitamin D levels have been linked to increased risk of heart diseases such as hypertension, heart failure, and stroke. But it’s unclear whether vitamin D deficiency contributes to heart disease or simply indicates poor health when you have a chronic condition.
Reducing the likelihood of severe illnesses. Although studies are mixed, vitamin D may make severe flu and COVID-19 infections less likely. A recent review found that low vitamin D levels contribute to acute respiratory distress syndrome.
Supporting 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, type 1 diabetes, and inflammatory bowel disease.
Vitamin D may regulate mood and reduce depression
Research has shown that vitamin D might play an important role in regulating mood and decreasing the risk of depression.
A review of 7,534 people found that those experiencing negative emotions who received vitamin D supplements noticed an improvement in symptoms. Vitamin D supplementation may help people with depression who also have a vitamin D deficiency.
Another study identified low vitamin D levels as a risk factor for more severe fibromyalgia symptoms, anxiety, and depression.
Vitamin D might support weight loss
People with higher body weights have a greater chance of low vitamin D levels.
In one study, people with obesity who received vitamin D supplements in addition to following a weight loss diet plan lost more weight and fat mass than the members of the placebo group, who only followed the diet plan.
In an older study, people taking daily calcium and vitamin D supplements lost more weight than subjects taking a placebo supplement. The researchers suggest that the extra calcium and vitamin D may have had an appetite suppressing effect.
The current research doesn’t support the idea that vitamin D would cause weight loss, but there appears to be a relationship between vitamin D and weight.
Maintain Healthy bones
Vitamin D promotes intestinal calcium absorption and helps maintain adequate blood levels of calcium and phosphorus, which is necessary for healthy bone mineralization.
Vitamin D deficiency in children can cause rickets, leading to a bowlegged appearance due to the softening of the bones. Similarly, in adults, vitamin D deficiency manifests as osteomalacia or a softening of the bones.
Osteomalacia results in poor bone density and muscular weakness.
Symptoms Of vitamin D Deficiency
The symptoms of a vitamin D deficiency in adults may include (1Trusted Source):
Tiredness, aches, and pains
Severe bone or muscle pain or weakness
Stress fractures, especially in your legs, pelvis, and hips
Causes Of Excess Dose of vitamin D
Vitamin D toxicity can lead to an increase in blood calcium levels. This can result in a variety of health issues, such as