Vitamin D- Facts, Benefits, & Side Effects

Vitamin D is produced in your body as a response to sunlight. That’s why it’s also known as the ‘sunshine vitamin.’ It is a fat-soluble vitamin in a family of compounds that includes Vitamins like D-1, D-2, and D-3.

Vitamin D is produced in your body when there is enough sunlight and exposure to sunlight. There are supplements and foods that assist in ensuring adequate levels of Vitamin D in your blood. Vitamin D has several functions and roles to play in the health of your body. The most important function is the absorption of calcium and phosphorus while facilitating normal immune system function. If you get a sufficient amount of Vitamin D, it leads to normal growth and development of bones and teeth. It also improves resistance against specific diseases.

Lack of Vitamin D can lead to risk of abnormalities in bones such as soft bones, fragile bones, or weak bones. Let’s see what benefits Vitamin D has.

Reduces Depression- Studies have shown that Vitamin D plays an important role in regulating our moods and mental health. It also helps in reducing or fighting depressive tendencies. Research has indicated that people who suffer from depression can notice an improvement in symptoms when they take Vitamin D supplements. A deficiency in Vitamin D is more common in people suffering from anxiety and depression.

Supports Weight Loss- People who are trying to lose weight should consider adding Vitamin D supplements to their diet. They are easily available on Amazon and in grocery stores. Various studies have suggested that people taking calcium and Vitamin D supplements were able to lose more weight than those who didn’t. Overweight or obese people who regularly consume Vitamin D supplements also saw a noticeable improvement in markers for heart disease.

Fights Disease- Vitamin D as we mentioned before plays a crucial role in fighting disease. It can reduce your risk of multiple sclerosis, decrease risk of heart disease, and also help reduce chance of contracting the flu. Vitamin D enables the body to fight markers of heart disease and supports the heart.

There many ways through which one can be unable to get enough Vitamin D. For example in cities with a lack of sunlight or excess pollution, many people will suffer a Vitamin D deficiency. If you use sunscreen, you may be making it difficult for sunlight to penetrate your skin and produce enough Vitamin D. People who stay indoors and do not venture out in the sun will find that they struggle from producing enough Vitamin D. Cities and urban areas have shelter, sun protection, and tall buildings blocking sunlight thus enabling a lack of Vitamin D in citizens. The higher the melanin levels, the less Vitamin D can be absorbed by the skin. Hence, people, will darker skin have a higher chance of being deficient in Vitamin D. That’s why one should have other sources of getting Vitamin D besides sunlight. Doctors and medical experts can diagnose a deficiency through blood tests. They will also order an X-ray to check the strength of your bones.

The symptoms of Vitamin D deficiency include fatigue, aches, pains, and a general sense of not feeling well. Bone or muscle pain or constant weakness in bones that causes difficulty in exercise, movement, walking, or climbing stairs can also indicate a deficiency of Vitamin D. People can get stress fractures in the hips or the pelvis or legs. Doctors will recommend Vitamin D supplements or foods to add to your diet. Since the symptoms of deficiency are so general and vague, many people get misdiagnosed all the time. Few foods contain Vitamin D naturally and that’s why it is necessary to fortify foods with Vitamin D. It means that the Vitamin is added separately. Some of the foods you can include if your deficient include-

• Egg yolk
• Shrimp
• Milk
• Cereal
• Yogurt
• Orange Juice
• Sardines
• Salmon

The amount of Vitamin D you need has been not researched enough so it is ideal to consult an expert before making any dietary changes. Recent research indicates that you need more vitamin D than was once thought. Normal blood serum levels range from 50 to 100 micrograms per deciliter. Depending on your blood level, you may need more Vitamin D.Vitamin D supplements are safe to consume by all so include them in your diet as often as you can. It’s also possible to inadvertently consume too much vitamin D by taking supplements that contain much higher amounts than are listed on the label. If vitamin D intake is excessive, blood calcium may reach levels that can cause unpleasant and potentially dangerous symptoms. Vitamin D levels greater than 100 ng/ml (250 nmol/l) are considered potentially harmful. Toxicity symptoms have been reported at extremely high blood levels resulting from megadoses. It rarely happens but please be careful before adding any supplements to your diet.