The human body is capable of producing vitamin D naturally. This happens when it is directly exposed to light from the sun. Vitamin D can also be obtained from certain foods and supplements to ensure its adequacy in your blood.
Vitamin D has a wide range of essential functions. The most vital include regulating the absorption of phosphorus and calcium and enhancing the immune system’s role (1).
Here’s the thing — getting adequate vitamin D is vital for the growth and development of your teeth and bones, as well as improved resistance to specific diseases.
This article discusses the benefits of vitamin D, information about its downsides, and how much of it you need.
It helps in disease-fighting
Apart from its primary benefits, studies suggest that vitamin D may also be involved in:
- · Minimizing the risk of multiple sclerosis. A review of population-based studies conducted in 2018 found that low vitamin D levels are associated with a high risk of multiple sclerosis (2).
- · It decreases the risk of heart disease. Vitamin D deficiency has been linked to a risk of heart diseases, including stroke, heart failure, and hypertension. However, it is unclear whether vitamin D deficiency contributes to heart disease or is simply an indication of poor health when you have a chronic ailment (3).
- · Vitamin D reduces the likelihood of severe ailments. Although the studies are mixed, it is essential to note that vitamin D may decrease the severity of flu and make COVID-19 infections less likely. In addition, according to a recent review, low vitamin D levels play a role in acute respiratory distress syndrome (4), (5).
- · Supports immune health. People who do not have adequate vitamin D levels may have a high risk of infections and autoimmune conditions, such as type 1 diabetes, rheumatoid arthritis, and inflammatory bowel disease (6).
Vitamin D reduces depression and regulates mood
Studies have shown that vitamin D may contribute to the regulation of mood. It also decreases the risk of depression.
A review of over 7,534 people found that people who experienced negative emotions but supplemented with vitamin D experienced an improvement in symptoms. In addition, supplementation with vitamin D may help depressed people with a deficiency (7).
Another study identified low vitamin D levels as a risk factor for anxiety, depression, and fibromyalgia symptoms (8).
Weight loss
People with high body weights are more likely to have low vitamin D levels (9).
In a particular study, obese people who received vitamin D supplements while following a weight loss diet plan lost more fat mass and weight than members of the placebo group, who followed the diet plan only (9).
In another study, daily intake of vitamin D and calcium supplements caused far more significant weight loss than taking only a placebo supplement. In addition, the researchers opined that extra vitamin D and calcium might have an appetite-suppressing effect (10).
Deficiency of vitamin D
Several factors can affect your ability to obtain adequate vitamin D from sunlight.
Your capacity to absorb enough vitamin D from the sun may be reduced if you (1):
- · Live in a highly polluted area
- · Use sunscreen
- · Spend more time indoors
- · Have dark skin (skin with high levels of melanin cannot absorb much vitamin D)
- · Live in a massive city (where tall buildings block the light of the sun)
These factors can increase your risk of vitamin D deficiency. This explains why you should strive to get some vitamin D from non-sunlight sources.
What happens if you get too much vitamin D?
If you take vitamin D supplements in excess, you may get too much of it. However, the risk of this happening through diet or sun exposure is very unlikely. Why? Because your body regulates its vitamin D production through sun exposure.
Vitamin D toxicity can shoot up your blood calcium to very high levels. This can trigger several health issues, including (11):
- · Apathy
- · Nausea
- · Vomiting
- · Confusion
- · Dehydration
- · Abdominal pain
- · Increased thirst
How much vitamin D do you need?
There has been some controversy over the amount of vitamin D necessary for optimal functioning. However, according to recent studies, humans need more vitamin D than previously thought.
Some of the major controversies that surround vitamin D include (11), (12):
- · Standard methods for quantifying vitamin D levels
- · The difference between total and free vitamin D testing
- · Screening versus treatment
- · Defining low vitamin D status
Adequate blood serum levels of vitamin D range from 50 nanomoles per liter (nmol/L) to 100 nanomoles per liter (nmol/L). You may need more of this, depending on your blood level.
The Recommended Dietary Allowances are as follows (1):
- · Infants: 400 IU (10 mcg)
- · Children and teens: 600 IU (15 mcg)
- · Adults: 600 IU (15 mcg)
- · Adults over the age of 70: 800 IU (20 mcg)
- · Breastfeeding or pregnant women (600 IU (15 mcg)
Disclaimer: Dr. Berner does not diagnose, treat, or prevent any medical diseases or conditions; instead, he analyzes and corrects the structure of his patients with Foundational Correction to improve their overall quality of life. He works with their physicians, who regulate their medications. This blog post is not designed to provide medical advice, professional diagnosis, opinion, treatment, or services to you or any other individual. The information provided in this post or through linkages to other sites is not a substitute for medical or professional care. You should not use the information in place of a visit, consultation, or the advice of your physician or another healthcare provider. Foundation Chiropractic and Dr. Brett Berner are not liable or responsible for any advice, the course of treatment, diagnosis, or any other information, services, or product you obtain through this video or others.
