5 Essential Health Benefits of Vitamin D
I was in Africa last week, enjoying the bright, warm weather. A few minutes into the early morning sun on one day, I started to feel hot and complained that the heat was too much. At the same time, I remembered that the main result of loafing about in the sun would be my body producing vitamin D from direct sunlight hitting my skin. I stopped complaining because the sun is wonderful. I also used an SPF for protection, as excessive sun exposure can be damaging to the skin.
Vitamin D, also referred to as calciferol, is a fat-soluble nutrient needed for your body to function normally. There are two primary forms of vitamin D: vitamin D2 (ergocalciferol), found in fortified foods (such as milk and cereals) and fungi, including mushrooms. The second, vitamin D3 (Cholecalciferol), is produced by the body in response to exposure to sunlight, specifically ultraviolet (UVB) rays, and is also found in animal products such as oily fish(salmon, trout), eggs, and beef liver.
Your liver and kidneys then convert vitamin D into the active hormone calcitriol for use in your body.
If your doctor were to prescribe vitamin D supplements or tell you to go outside as part of your treatment, you might believe you got off lightly. Note, however, that Vitamin D is so essential for our bodies that the National Health Service recommends supplementing between October and March, as there is little exposure to sunlight during these months. Here are reasons why vitamin D matters:
Bones – Vitamin D aids in the absorption of calcium and phosphorus in your intestines, which your body needs for the maintenance of bones and teeth. If you do not receive the right amounts of vitamin D in your body, it can lead to malabsorption of calcium, which may increase the risk of bone fractures or even osteoporosis.
Immune System: Vitamin D helps regulate our body’s immune system, which enables us to fight infections and reduces the risk of autoimmune diseases.
Muscles: Vitamin D is vital for maintaining muscle strength and function. If your body lacks vitamin D, muscles become weak and easily fatigued. When it comes to preserving muscle mass, adequate vitamin D is essential to help prevent age-related sarcopenia.
Cardio Health: Low level of vitamin D is associated with poor cardiovascular health, affecting the heart and increasing the risk of hypertension, strokes, and other cardiovascular issues. We need the anti-inflammatory effects of vitamin D for long-term cardio health.
Mental Health: Vitamin D may also help us boost mental health, which influences our mood and potentially helps to decrease anxiety and depression. It may also affect sleep and rest, which are vital all for a healthy lifestyle.
How much do we really need? The recommendation is that adults consume at least 400 IU of vitamin D but not more than 4000 IU per day. Note that experts recommend assessing your vitamin D levels through blood tests to ensure they are at an optimal level. Please consult with your doctor or healthcare professional so they can test and confirm your status.
Too much of a good thing? Over-supplementing vitamin D can weaken your bones and damage organs such as the heart and kidneys. Headaches, stomach aches, loose stools, and dry skin are some of the symptoms of overdosing. While excessive sunlight cannot result in a vitamin D overdose, it may increase other risks to your body due to overexposure to the sun. Seek natural Vitamin D-rich food and fortified foods to improve your intake.
Finally, many of us, especially in the Northern Hemisphere, will have limited exposure to sunlight; hence, we need supplements to reach adequate levels. Vitamin D is essential as we age to protect muscle mass, maintain good organ health, and to ensure that we do not compromise our immunity.
This article is not medical advice. The information contained in this article has been designed for educational and informational purposes only. It is provided solely to enable you to make your own choices. No material in this article is a substitute for professional medical advice, diagnosis, or treatment. Always seek your doctor’s advice or a qualified medical professional with any questions you may have regarding your health and wellness.
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