If there is one vitamin in the world that can help optimise a person’s health and well-being, it’s vitamin D. Read on…
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If you’ve been spending a lot more time indoors - either because it’s too hot outside or you work from home - you may have insufficient levels of vitamin D. Because your body synthesises vitamin D when exposed to the sun’s ultraviolet rays. It’s common for people who live in colder regions or who don’t spend time outdoors with enough skin exposure to be deficient in this critical nutrient.
It’s no secret that Vitamin D, also known as vitamin D3 or cholecalciferol, is an essential nutrient and hormone associated with healthy bones, muscle function and supporting your immune system, among many other benefits. It’s often referred to as the ‘Sunshine Vitamin’ because our bodies can make it when exposed to ultraviolet light, and most people meet at least part of their daily requirement for the vitamin this way, according to the National Institutes of Health (NIH). Only select foods, including eggs and fatty fish like salmon, naturally contain vitamin D, but many others, including milk and orange juice, have been fortified with the nutrient. Why such an emphasis on this fat-soluble vitamin? Well, research has linked vitamin D to a number of health benefits. Read on…
Maintains your bone health: The right amount of vitamin D can support blood serum levels to maintain your bone health. Supplementing with a low daily dose of vitamin D may help reduce your risk of soft or brittle bones, especially for aging adults or adults with digestive or mal-absorption problems. For older adults, taking enough vitamin D combined with calcium can decrease the risk of hip and spine fractures, says a research report.
Strengthens muscles: Vitamin D influences muscle development, which is important for everyone but especially older adults, as lack of muscle strength can increase the risk of falling.
Supports weight loss: When combined with calcium, vitamin D has been shown to help with weight loss due to an appetite-suppressing effect.
Improves oral health: The effect vitamin D has on bone metabolism is beneficial to oral health, as are its anti-inflammatory properties and ability to stimulate the production of antimicrobial peptides that are part of the immune response.
Helps prevent high blood pressure: Evidence suggests that vitamin D plays an important role in proper blood pressure, including that even a short-term deficit can directly raise blood pressure.
May help prevent Type 1 and Type 2 diabetes: Research is ongoing, but studies have found that ensuring the appropriate daily production or intake of vitamin D and calcium could effectively lower diabetes risk.
Supports your immunity: Vitamin D plays an essential role in immunity, as research shows that long-term deficiency can result in adverse health effects. It decreases the body’s ability to fight disease. This, in turn, has been linked to autoimmune diseases like rheumatoid arthritis and inflammatory bowel disease and increased risk of multiple sclerosis.
Improves your mood: Some studies have suggested that vitamin D may play a critical role in regulating your mood and improving symptoms of depression.
It’s worth repeating that your body makes vitamin D when exposed to sunshine. It has shown to have benefits, including improving mood and cognition, reducing the risk of cardiovascular disease and reducing depression and anxiety.
About 4 out of 10 people don’t get enough vitamin D. If yours is low, you might not eat enough foods with it. Or you might have a health condition that stops you from absorbing it. Or you might just need more sunlight.
Insufficient amounts of vitamin D can greatly impact your bone health and other functions of your body. Given vitamin D’s role in absorbing calcium and building bone, vitamin D deficiency can cause rickets in children and osteomalacia - or ‘soft bone disease’ in adults. According to studies, long-term vitamin D deficiency is associated with reduced immune function and an increased risk of some conditions, such as cardiovascular disease, migraines, depression and certain types of cancer.
Insufficient vitamin D can make your bones soft and brittle. Here are three ways to increase your intake:
Eat foods high in vitamin D: A tablespoon of cod liver oil has a whopping 1,360 IU of vitamin D. If that doesn’t sound tasty to you, try foods like swordfish, salmon, tuna, and sardines. Orange juice and dairy products such as yoghurt and milk are good choices, too. So are beef liver, egg yolks, and fortified cereals.
Soak up the sun: When your skin is exposed to ultraviolet rays from the sun, your body creates its own vitamin D. Get vitamin D from moderate sunlight exposure each day. Try 15-20 minutes of sun a day, three times a week.
Take a vitamin D3 supplement: While vitamin D is available in the food supply through some natural and fortified sources, you may still want to take a supplement to ensure your vitamin D levels are sufficient to maintain your bone and general health. If you’re thinking of adding a supplement to your diet, speak with your health care practitioner and get your serum levels tested first before choosing a supplement that’s right for you.
If you are taking vitamin D supplements, the take-home message is moderation. Taking too much can limit the benefits of the sunshine vitamin.
