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.

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

  • Egg yolks

  • Cheese

  • Beef liver

  • Mushrooms

  • Fortified milk

  • 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

  • Nausea

  • Apathy

  • Vomiting

  • Abdominal pain

  • Dehydration

  • Confusion

  • Increased thirst

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