Vitamin D, often called the ‘sunshine vitamin,’ is crucial for human health. However, many people suffer from vitamin D deficiency, which can lead to serious health problems like osteoporosis, weakened immune system, and depression.
This article will explore the importance of vitamin D for human health and well-being. Additionally, it will discuss the benefits of other sources of vitamin D, including sunlight and food, and the consequences of vitamin D deficiency.
What is Vitamin D?
Vitamin D is a fat-soluble vitamin essential for the health of the musculoskeletal and immune systems.
There are two main types:
1. Vitamin D2 or Ergocalciferol – Obtained from plants and some fortified foods.
2. Vitamin D3 or Cholecalciferol – Produced in the skin when exposed to sunlight and also found in oily fish and eggs.
Sources of Vitamin D
Natural
Sunlight
This is the most popular dietary source of vitamin D which the body gets in the form of vitamin D2 (ergocalciferol) The body fuses vitamin D3 (cholecalciferol) in the skin after being exposed to UVB rays.
Natural Foods
Some unfortified natural sources of food provide vitamin D like oily fish (salmon or mackerel), egg yolk, and certain types of mushroom. In addition, provision of vitamin D is usually incorporated in milk, fortified orange juice and breakfast cereals.
Supplements
D2 and D3 Preparations
These can be easily found in any pharmacy and are mostly used for individuals who tend to avoid sunlight, have darker skins, or are on certain dietary restrictions. There is a research finding which states that, contrary to the views, adult males do not have enough Vitamin D levels even without its supplementation, especially in winter or countries where sunshine is limited.
Benefits of Vitamin D
Maintaining Healthy BonesÂ
A source of vitamin D is important for the regulation of calcium absorption and the mineralization of bone. It supports the bones and the teeth by promoting calcium absorption in the gut.
Low levels of Vitamin D deficiency can give rise to these conditions:
Childhood Rickets–an affliction that renders bones soft and pliable
Maternal Osteoporosis is characterised by porous bones and is prone to fractures.
Promoting Immune System FunctionÂ
Research indicates that disturbances in the cellular response to infections and stresses are alleviated with vitamin D as the effects of monocytes and macrophages, which are cells of the immune system, are enhanced.
It helps in minimising the chances of gaining some illnesses including:
Illnesses of the respiratory tract cover: flu and cold infections.
Illnesses with an autoimmune origin such as multiple sclerosis and rheumatoid arthritis that are associated with insufficient levels of vitamin D in the body.
Mood Regulation
Research has shown that moods such as depression, winter depression and vitamin D levels are correlated, with low vitamin D levels increasing the occurrence of these disorders. Synthesising serotonin, the mood stabiliser, which vitamin D deficiency has been implicated in, is also very essential. Vitamin D deficiency may lead to depressive symptoms and fatigue.
Chronic Disease PreventionÂ
Proper levels of vitamin D have been associated with lower rates of a number of chronic diseases, such as:
Diabetes: Vitamin D enhances the ability of insulin to exert its action and decreases blood sugar levels. This could reduce the risk of type 2 diabetes.
Heart diseases: Vitamin D is involved in the maintenance of heart health by managing blood pressure and optimising the function of blood vessels.
Cancer: Several studies have indicated that maintaining adequate levels of vitamin D may assist in reducing the certain cancers, such as breast, colon, and prostate cancers.
How to Get Enough Vitamin D?
Sunlight Exposure
Optimal Sun Exposure
Depending on the skin type and the location, a person may need to expose the face, arms, and legs to direct sunlight for ten to thirty minutes several times a week. For instance, those with light-coloured skin may require a shorter exposure time, while individuals with darker complexion may need to stay longer in the sun to synthesise adequate levels of vitamin D.
Geographic Considerations
People who live in countries with high latitudes or areas that experience long winter months are likely to be vitamin D deficient due to less sun exposure. In those situations, those strategies become even more relevant, as well as maintaining vitamin D levels due to diet or supplements.
Skin Types and Synthesis
Skin with less pigment (skin Type I) is more efficient in Vitamin D production as compared to darker pigment skin Type V. This is because lighter skin contains less melanin which shields off UVB radiation. Therefore darker skinned individuals may be subjected to longer periods of radiant exposure to achieve maximum Vitamin D activity.
Dietary Sources of Vitamin D
Natural Food Sources:
Ways to get vitamin D include diet and supplements, especially fatty fish. There are several types of fishes that are characterized as having very high content of vitamin D, which include; salmon, sardines, mackerel, and tuna.
Foods such as milk, orange juice, and breakfast cereals that are highly consumed by the population are enriched with Vitamin D so that people can reach the required level daily.
Eggs and Milk: They contain a lesser quantity of vitamin D; however they can still aid to your overall consumption.
Vitamin D Supplements:
Supplements will be required for individuals who are unable to have enough sunlight to produce vitamin D as well as unable to consume it in food. For most people, the daily requirement for vitamin D is 600 — 800 IU, however some people may require increased doses depending on their conditions, countries, and exposure to sunlight.
Signs of Vitamin D Deficiency
Common Symptoms
Feeling Faint: The lack of enthusiasm and basic energy are common signs of compromised Vitamin D levels.
Aches in Bones and Weakness in Muscles: Experiencing vague muscle and bone pains, especially in the lower back and legs, is a common experience in most people with low Vitamin D levels.
Increased Incidence of Infections: A poorly functioning immune system may mean a greater number of colds, flu and other maladies.
Risk factorsÂ
Elderly People: Old age also comes with its problems and one of them is the skin being unable to carry out effective Vitamin D synthesis, this puts them at high chances of Vitamin D deficiency.
People with Black Skin: These people have a higher level of melanin therefore a lower capacity to synthesise vitamin D, therefore this vitamin deficiency is more recurrent in these people.
People who live in Places in Northern Latitudes: Individuals who live near the poles also experience the vitamin deficiency due to the lack of sunlight most of the time especially in the cold seasons.
Also Read: Gut Health and Probiotics: How to Support a Healthy Digestive System
Tips for Maintaining Adequate Vitamin D Levels
Lifestyle Changes
Sun Exposure: Where possible engage in outdoor activities include walking or exercising, especially at noon for the ultraviolet rays. It is also important to balance exposure with protection from the sun to minimise the risk of too much exposure and resultant sunburn.
Food Choices: Include Vitamin D sources such as oily and fat fish, fortified animal milk and meat, and their plant counterparts in your diet. These can hardly miss in your meals should you wish to increase your Vitamin D levels.
Monitoring Levels
Regular Check-Ups: Regular blood tests administering your Vitamin D Level can be helpful in balancing the amount ingested and enough blood levels. Those at high risk of deficiency should have a talk about supplementation with the appropriate healthcare providers so as to avert such health concerns in the future.
Conclusion
In recent years, there has been an increase in interest concerning the functions of Vitamin D in the human body. It undoubtedly helps in maintaining bone structure, immunity, mood control, and chronic disease prophylaxis. However, sunlight and food are the most convenient ways to obtain Vitamin D, although, for those who cannot obtain enough Vitamin D from natural sources, tablets are available.
Evaluate your Vitamin D intake now and do something to change it; lifestyle interventions are important. Increasing the time you spend outside or including certain foods in your diet is all it takes to increase Vitamin D levels – the benefits of which are countless when it comes to your health and overall wellbeing.
