Vitamin D Overview
Our body requires essential vitamins and minerals to function at its optimal levels. And symptoms of bone pain and muscle weakness can mean you have a vitamin D deficiency.
So, when you’re not get healthy vitamins and minerals, you will most likely feel sluggish regularly and even get sick more often, because these vitamin and mineral plays key role in building up the body to be strong.
And are you aware that vitamin D is associated with the sun, but what does that really mean? Learn how this vitamin can improve your health, or a lack thereof can cause a deficiency.
Also, you will discover what foods contain vitamin D, and other healthy ways to receive this.
What Is Vitamin D?
Vitamin D is a group of fat-soluble secosteroids that aid the increase of intestinal absorption of calcium, magnesium, and phosphate, and multiple other biological effects.
Also, Vitamin D is made by the skin from sunlight exposure and we can also obtained it through fortified foods such as cereal and milk, as well as from supplements.
And in humans, the most important compounds in this group are vitamin D₃ and vitamin, although there are many vitamins and minerals that our bodies need to maintain optimal health, vitamin D seems to be one of the more crucial of these, as it allows for the absorption of many other vitamins and minerals.
So, if you don’t have enough vitamin D, your body probably isn’t absorbing the other vitamins and minerals that you are ingesting.
Vitamin D Deficiency Definition
The Vitamin D deficiency implies that you are not getting enough vitamin D to stay healthy. So, Vitamin D is essential for healthy bones, and a lack of it can lead to health problems, including cardiovascular disease.
And vitamin D insufficiency is defined as a lower than normal vitamin D level that has no visible impact on your body.
CAUSES OF VITAMIN D DEFICIENCY
Most people usually have low levels of vitamin D because of the following reasons:
- Inadequate sun exposure
- Inability to absorb vitamin D from the intestines
- Lack of vitamin D in the diet
- Inability to process vitamin D due to kidney or liver disease
- Inadequate intake, Especially for infants and other adults.
Vitamin D Benefits
Vitamin D that is also called the sunshine vitamin help to regulate the absorption of calcium, phosphorus, and facilitating normal immune system function.
So, not getting enough of vitamin D should be a cause for concern, because it’s important for normal growth and development of bones and teeth, as well as improved resistance against certain diseases.
Vitamin D can support the immune system and fight inflammation
Having vitamin D in our body help the body to build immunity and this is very critical especially during COVID-19 pandemic. So, it support the immune system by fighting off harmful bacteria and viruses.
And study of 25 randomized control trials comparing vitamin D supplements to placebos, has showed that vitamin D reduced the risk of acute respiratory infection with either daily or weekly vitamin D supplementation, particularly in individuals who were deficient in it.
Vitamin D Is Essential For Infant Development
Our baby needs vitamin D to absorb phosphorus and calcium. And insufficient vitamin D can cause rickets, a softening and weakening of bones.
And research has shown that babies who had 2000 international units of the vitamin each day had stronger, more flexible arteries than babies who had an low quantity.
So, such babies will enjoy better cardiovascular health throughout their lives, since they got a head start as infants.
Also, vitamin D is effective for preventing or alleviating some childhood diseases, such as asthma, which can be fatal.
And children who suffer from steroid-resistant asthma benefit from higher intake of vitamin D. While also guarding against eczema and other skin diseases, as well as inflammation.
Vitamin D can help prevent Type 1 and Type 2 diabetes
Type-2 diabetes can affect the heart, eyes, feet, and other parts of the body, but vitamin D can help to combat these problems in people with type-2 diabetes.
Also, those that consume vitamin D regularly are less likely to develop type-2 diabetes in the first place, even if they are already insulin resistant.
And studies has shows that vitamin D may be help in preventing both type 1 and type 2 diabetes.
Although vitamin D on its own did not effectively lower the risk of an overabundance of sugar in the blood.
But a combined daily intake of >1,200 mg calcium and >800 IU vitamin D may effectively lower the risk of type 2 diabetes.
Vitamin D can help treat hypertension
A review published in the journal Current Protein & Peptide Science shows that vitamin D can play a role in treatment of high blood pressure.
And studies has revealed that Vitamin D may be more effective in lowering blood pressure in people who have low levels of Vitamin D.
Also, according to authors of the review, “even short-term vitamin D deficiency may directly raise BP [blood pressure] and promote target organ damage.”
And the researchers went on to add that, “due to the high correlation between vitamin D and hypertension, vitamin D supplementation therapy may be a new insight in the treatment of hypertension.”
Vitamin D Can Improve Fertility
Research have revealed a direct link between vitamin D levels and an improved ability of sperm to start a pregnancy, both during ovulation induction and timed intercourse.
And normal vitamin D levels have also been linked to healthy semen quality and sperm motility (movement), which may help improve pregnancy rates.
In fact, many couples are struggling with infertility, and many are going for expensive choices such as in-vitro fertilization to improve their chances of conceiving a child. But getting an adequate supply of Vitamin D can improve fertility.
It Can Help Prevent Cancer
New research review has showed that vitamin D is beneficial both in cancer prevention and in the prognosis of several cancers.
And Vitamin D play a key role in controlling normal breast cell growth and may be able to stop breast cancer cells from growing.
So, taking vitamin D can prolong life in patients that develop cancer, and even prevent the disease over a minimum follow-up of 4 years.
Also, Vitamin D is needed for cell health and regulation in ways that can destroy cancer cells. And it can inhibit the growth of new blood vessels that feed tumors, while also decreasing the proliferation of metastatic cancer cells.
It Can Help Weight Loss
Getting adequate vitamin D can help to keep your hormone levels in check, while also helping you to enhance weight loss and decrease body fat.
In fact, losing weight increases the vitamin D levels and help you maintain strong bones and protects you against illness.
And not able to have enough vitamin D has been seen to lead to weight gain. So, if you’re trying to lose weight, make sure that they are getting enough vitamin D, because it helps combat fatigue and provide you with energy.
Furthermore, vitamin D deficiency can make it hard for you to lose weight, because vitamin D deficiency is linked to many disease processes and also plays key role in weight gain.
So, people that are struggling with weight loss, may also be struggling to store adequate amounts of vitamin D in your body.
It Can Prevent Cardiovascular Disease
Vitamin D has gotten widespread attention for its potential role in preventing cardiovascular disease (CVD) and type 2 diabetes mellitus.
And research have suggested that patients with low blood levels of vitamin D have increased risks of heart disease, stroke, hypertension, and diabetes.
And if you are having a heart attack or stroke, the chances are even greater if you have chronic cardiovascular problems, including high blood pressure and atherosclerosis.
Also, studies has shown that patients with lack of enough vitamin D in their bloodstream are 40% more likely to have cardiovascular problems than people with adequate levels.
So, apart from eating right and regular exercise, people that wants to avoid cardiovascular disease should make vitamin D a priority.
Vitamin D Is a Mood Stabilizer
Mental illness seems to be actually prevalent everywhere, which as become a stigma, and many are struggling with health conditions such as depression and anxiety.
In fact the modern life is really taking its toll on people’s emotional well-being.
And study has revealed that vitamin D deficiency was associated with the presence of an active mood disorder as assessed by the depressive symptoms inventory
Also, research has discovered that vitamin D plays a key role in regulating mood and warding off depression.
Because, they discovered that patients with depression who received vitamin D supplements have an improvement in their symptoms.
So, when you get enough of this vital nutrient we help to stabilize a person’s mood, especially if that individual is suffering from depression or anxiety.
It Makes Your Bones Stronger
Vitamin D is needed for strong bones and muscles, and without Vitamin D, the body cannot effectively absorb calcium, which is essential to good bone health.
And children that doesn’t have enough of Vitamin D develop the condition such as rickets, that causes bone weakness, bowed legs, and other skeletal deformities, such as stooped posture.
So, Vitamin D helps your body to absorb calcium and phosphorus from the food you eat. Because the nutrient is important for people with osteoporosis.
In fact, studies have revealed that calcium and vitamin D together can build stronger bones in women after menopause, hence vitamin d makes your bones stronger.
Of course, it helps to maintain healthy bone, and health problems like rickets in children and osteoporosis in older people, can result from a lack of vitamin D.
Vitamin D Can Boost Muscle Function
Lack of vitamin D can increase the risk of developing weak muscles in the body, and this can increase the risk of fallen and may lead to disability and death in older adults.
Also, note that Keep if you consume plenty of vitamins and minerals in your diet but you are not getting vitamin D, you are probably not absorbing them.
Lastly, if you are hitting the gym daily but aren’t seeing the desired results, it might be that your body lack vitamin D.
It Can Improve Maternal Health
Vitamin D deficiency is considered a worldwide public health problem and also common among pregnant women, so Vitamin D supplementation during pregnancy improves maternal vitamin
And pregnant women who take adequate levels of vitamin D are much less likely to develop adverse conditions to pregnancy, such as gestational diabetes or pre-eclampsia, a deadly condition that requires an emergency C-section to save the mother’s life.
But vitamin D supplements may not be the best solution for pregnant women at risk of pre-eclampsia or another gestational condition.
Interestingly, taking excessive high levels of vitamin D amy cause the children to have a higher incidence of food allergies, but the best solution is to get plenty of sunlight.
It Can Prevent Cognitive Decline
Vitamin D role in brain function, cognition and the aging process is still very unclear. Some studies suggest that vitamin D may be involved in a variety of related processes.
And Vitamin D can help improve cognitive function and brain plasticity and even prevent the cognitive decline that comes with age.
Because the neural networks in our brains can begin to deteriorate as we get older, leading to dementia, such as Alzheimer’s, are commonly believed to be irreversible.
Other Vitamin D Benefits
- It Reduces Inflammation
- It Improves Skin Health
- Vitamin D Deficiency Leads To Poor Health
- Lack of Vitamin D Leads To More Illness
- It Can Also Cause Chronic Fatigue and
- Lack of Vitamin D Can Lead To Chronic Pain.
Vitamin D Sources
Vitamin D Sources includes exposure to sunlight and also foods that provide vitamin D include: Fatty fish, like tuna, mackerel, and salmon.
And foods that are fortified with vitamin D, such as some dairy products, orange juice, soy milk, and cereals. Also, Beef liver, Cheese and Egg yolks.