What is vitamin D?


Vitamin D plays a vital role in many bodily functions.

It assists in helping the body absorb calcium and phosphorus from the intestines, promoting healthy bone growth.

Without enough of it, bones can become thin, brittle, or misshapen, highlighting its importance for maintaining strong bones.

The importance of it for health was first discovered when people confined indoors all day long developed rickets, a disease characterized by soft and brittle bones.

Rickets was determined to be caused by a lack of Vitamin D, essential for strong bones.

This vitamin also helps regulate the immune system, which fights off infection and disease.

A strong immune system is key to overall health, and vitamin D has been linked to a lower risk of developing some autoimmune diseases.

These occur when the body's immune system mistakes healthy cells for foreign invaders and attacks them.

By consuming enough of it, you may improve your body's ability to fight off infection and disease.

Furthermore, vitamin D is a vital nutrient for maintaining healthy blood pressure levels.

Without enough, the body can't regulate blood pressure properly, potentially leading to high blood pressure and other health problems.

Studies suggest that it might play a role in protecting against some cancers, including prostate, breast, and colon cancer.

The vitamin may work by regulating cell growth and preventing cell changes that can lead to cancer.

Researchers believe it might help keep cells healthy and control the cell growth cycle.

Finally, numerous studies have shown that vitamin D is crucial for maintaining neuromuscular function.

It also aids in muscle function by speeding up reflexes, helping muscles contract, and increasing muscle strength.

All of these functions are essential for keeping our bodies moving correctly and avoiding injuries.

How does our body absorb it through sunlight?


The human body can produce vitamin D when exposed to sunlight. This production requires ultraviolet B (UVB) radiation, found in sunlight.

UVB radiation hits the skin and triggers a chemical reaction that produces this vitamin. 

This process is important because it helps the body absorb calcium, necessary for a healthy life.

While getting sunlight might seem easy, several factors can prevent the body from properly absorbing Vitamin D through sun exposure.

People with darker skin, those living in areas with less sunlight exposure, and older adults (due to age-related skin changes affecting vitamin D synthesis) are more likely to be deficient.

Darker skin has more melanin, making it harder to absorb this type of vitamin. 

Those with less sunlight exposure receive less UVB rays needed for synthesis. Finally, older adults may not synthesize as efficiently.

If you fall into any of these categories, it's especially important to have sufficient dietary intake of Vitamin D through food sources or supplements.


How is it good for you?

Vitamin D benefits include:

  • Strong Bones: Improves calcium absorption for bone health.
  • Osteoporosis Prevention: Helps prevent osteoporosis, a condition that weakens bones.
  • Reduced Inflammation: Reduces inflammation in the body, potentially lowering the risk of certain diseases like cancer, heart disease, and autoimmune diseases.
  • Potentially Protects Against: May help protect against asthma, allergies, and autoimmune diseases like multiple sclerosis (MS).

Recommended daily intake of vitamin D


The recommended daily intake varies depending on age and sex.

For example, children aged 1-18 years old should consume 400 IU/day, while adults aged 19-70 years old should consume 600 IU/day.

Those over 70 years old should consume 800 IU/day.

The recommended daily intake is a topic of ongoing debate.

Some believe it should be raised to potentially prevent conditions like cancer, depression, and osteoporosis.

Others argue against raising it due to potential risks like increased diabetes and heart disease.

Regardless of the debate, be aware that the recommended doses are approved and tested by authorities.

Vitamin D deficiency


Inadequate Vitamin D levels can lead to muscle weakness, bone pain, irritability, depression, tiredness, shortness of breath, constipation, and even paralysis.

It is important for reducing inflammation and keeping nerve cells healthy. 

Without enough, muscles may weaken and eventually become unable to move properly, leading to various unpleasant side effects.

There are many side effects associated with not consuming enough of this vitamin, some of which can be quite severe. If you want to learn more about these potential side effects, be sure to check out our article on 5 Signs you are not getting enough Vitamin D.

How to consume enough


Many health benefits have been linked to vitamin D. The question is: how can you ensure you're getting enough?

The answer depends on several factors, including age, time of year, and location (all impacting sunlight exposure).

One way to get more is by spending time in the sun. However, be aware that too much sun exposure can be harmful, so finding a balance is key. 

Another way to get enough is by taking supplements. 

Supplements can help ensure you're getting the right amount of this important vitamin, without having to worry about overexposure to the sun.

If you want to learn more about the Side effects of overexposure to the Sun, you should read our article talking about it.


Can you get too much vitamin D? 


While uncommon, it is possible to get too much vitamin D, also known as hypervitaminosis D.

Toxicity can cause nausea, vomiting, and constipation. In rare cases, severe toxicity can lead to kidney failure.

This typically happens due to supplement intake, not food or sunlight exposure.

This can occur when exceeding 10,000 IU of vitamin D per day for more than 6 months, or spending a lot of time in the sun without sunscreen or protective clothing.

People at increased risk include those taking high doses of supplements or medications (such as antacids), children under 5 who drink excessive amounts of milk (more than 1 quart daily), people with intestinal disorders affecting nutrient absorption (malabsorption), and those with darker skin tones.

A person's risk of developing hypervitaminosis D is determined by several factors:

  • Age: Older adults are at higher risk due to potentially less efficient kidneys or decreased ability to convert vitamin D to its active form.
  • Kidney Function: People with impaired kidney function are more likely to develop hypervitaminosis D because they may have a decreased ability to remove excess vitamin D from their body.
  • Skin Color: People with darker skin may be more likely to develop hypervitaminosis D because their skin blocks some of the sun's UVB rays needed for vitamin D production.

Vitamin D supplements 


With such a wide variety of vitamin D supplements available on the market, it can be difficult to choose the right one for you. 


Luckily, we have compared and reviewed the Best vitamin D supplements and written an article on our findings. 


This way, you can make an informed decision about which supplement is right for you based on what you want and your budget.


Side effects of vitamin D supplements 


Supplements are a popular choice for people who don't get enough sunlight. However, they can have some side effects.

There are some side effects associated with taking vitamin D supplements. These side effects are usually mild, and do not require any medical treatment.

The most common side effects include nausea, stomach pain, constipation or diarrhea.

However, these symptoms typically disappear once the person stops taking the supplement for a few days.

In most cases, the person will feel better within a few days after discontinuing use of the supplement.

Supplements can also cause more severe side effects that can be life-threatening. These include heart problems, kidney stones and liver problems.

You should always consult with your doctor before taking any kind of vitamin supplement, especially if you have any medical conditions or take other medications.

This is because vitamins can interact with other substances in your body, and they may not be suitable for everyone.

Taking the wrong vitamin supplement could potentially make your condition worse, so it's always best to speak to a medical professional before taking anything.

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References

Vitamin D. (2023, August 10). Mayo Clinic. https://www.mayoclinic.org/drugs-supplements-vitamin-d/art-20363792

Society, E. (2024, June 24). Vitamin D for the prevention of disease. Endocrine Society. https://www.endocrine.org/clinical-practice-guidelines/vitamin-d-for-prevention-of-disease