Vitamin D is important for the overall health of a person. It is essential for bones and teeth, brain health, the immune system, and for regulating inflammation. The body can produce vitamin D as a response to sun exposure. Certain foods can also boost vitamin D in the body. Let’s learn more about Vitamin D, its benefits, and its deficiency effects on the body.

What is vitamin D?

Vitamin D is a fat-soluble vitamin in a family of compounds that consists of vitamins D1, D2, and D3.

It comes in two forms:

1. Vitamin D2 (ergocalciferol): can be utilized from plant sources such as fortified foods and some supplements.
2. Vitamin D3 (cholecalciferol): produced in our skin when exposed to sunlight. It is present in animal foods and also supplements.

It is different from other vitamins as it acts more like a hormone. Vitamin D has essential functions in the body. The most important function is controlling the absorption of calcium and phosphorus and promoting the proper operation of the immune system.

How does Vitamin D work in the body:

The body uses vitamin D to help absorb calcium and phosphorus. For healthy bones, these elements are essential. The body attaches to the vitamin D receptor (VDR) when vitamin D is activated. Gene expression linked to bone metabolism and calcium absorption is regulated by this receptor.

Vitamin D benefits:

Vitamin D plays a key role in many bodily functions:

 

1. Bones health: 

Vitamin D helps with calcium absorption in the blood. It aids in maintaining the levels of calcium and phosphorus in the body necessary for healthy bones and teeth.
Vitamin D deficiency can cause rickets in children, it is a bowlegged appearance of the bones due to softening. Children can also face dental problems such as disruption in teeth formation.
Adults with vitamin D deficiency may get osteomalacia or the softening of the bones. If the deficiency stays for a long time, it can also cause osteoporosis which is a low bone density. This condition may cause an increased risk of fracture. 

 

2. Immune function: 

A sufficient intake of vitamin D may lower the risk of autoimmune diseases and promote healthy immune function. It may play a role in the following:

• Reduce the risk of multiple sclerosis (MS): A 2017 review of population-based studies suggested that people with low levels of vitamin D were linked with an increased risk of MS. 
• Decreased chance of heart disease: A higher risk of cardiac conditions such as hypertension, heart failure, and stroke has been associated with low vitamin D levels. However, it's uncertain if a vitamin D deficiency is a sign of poor health or if it leads to heart disease.
• Reduce common conditions: By enhancing the immune system, Vitamin D may cause the reduction of conditions like flu or viral infections. In a recent review, it has been found that low levels of vitamin D can lead to acute respiratory distress syndrome. 
• Psoriasis: Some patients can cure plaque-type psoriasis by applying vitamin D or a topical solution that includes calcipotriene, a vitamin D derivative, to their skin.
• Infections and autoimmune conditions such as rheumatoid arthritis, type 1 diabetes, and inflammatory bowel disease may be more common in those with low vitamin D levels.

 

3. Helps regulate mood and reduce depression:

According to research, vitamin D might play an important role in regulating a person's mood and reducing the risk of depression. According to a study of 7,534 participants, individuals who were experiencing negative emotions reported feeling better after taking vitamin D tablets. Those who suffer from depression and vitamin D deficiency may benefit from taking vitamin D supplements.

4. May help with weight loss:

People who are obese have a greater chance of low vitamin D levels. Some studies suggest that there might be a link between decreased vitamin D levels and obesity. Another study concluded that participants who took regular doses of calcium and vitamin D lost more weight than those who took a placebo. The increased calcium and vitamin D may have suppressed hunger, according to the study.

Vitamin D deficiency:

It is bodies natural mechanism to create vitamin D with the exposure of sunlight thus people who are not well exposed to the sun develop deficiencies. Other factors contributing to vitamin D deficiency are:

• Limited sun exposure: As mentioned, limited exposure to the sun causes low levels of vitamin D in the body. People live in northern climates where there is limited sunlight or those who live in high pollution might not have the right vitamin D levels. People who stay indoors mostly or step out at night may also have similar conditions. 
• Skin color: Skin pigmentation decreases the body's capacity to absorb ultraviolet B (UVB) radiation. People with lighter skin tones may produce more vitamin D from the sun than those with darker skin tones.
• Age: As we age, skin loses its natural ability to synthesize vitamin D. Older people also tend to spend more time indoors which can also contribute to this. 
• Body weight: People with more weight can limit their ability to absorb vitamin D from the skin.
• Certain medical conditions: Due to its fat solubility, vitamin D intake is reliant on the gut's absorption of dietary fats. A diet low in vitamin D might result from conditions that restrict the absorption of fat.

Symptoms of vitamin D deficiency:

Vitamin D deficiency symptoms are not visible at initial levels. However, if this becomes chronic it may cause osteomalacia, which can cause symptoms like:

• Bone pain
• Joint pain
• Muscle weakness
• Problems in bone development

Over time, these weakened bones may cause risk of falls and fractures, especially in adults.

Lack of vitamin D can also cause hyperparathyroidism, a condition in which the parathyroid glands produce an imbalance of hormones that causes the blood calcium levels to rise excessively, 

Foods high in vitamin D:

Sunlight exposure is a common source of vitamin D for people. However, many people are unable to produce vitamin D from sunshine alone. Some people may require vitamin D supplements in the winter when the sun is not as powerful. 

One can also rely on the following foods to get vitamin D:

• Eggs 
• Cheese
• Fatty fish like salmon
• Beef liver
• Mushrooms
• Fortified milk
• Fortified cereals and juices

Risk of getting too much vitamin D:

You could receive too much vitamin D if you take too many supplements. However, since your body controls the quantity of vitamin D generated by sun exposure, this is unlikely to occur by food or sun exposure. 

Vitamin D toxicity can lead to an increase in blood calcium levels. This can result in a variety of health issues like:

• Frequent urination
• Vomiting
• Abdominal pain
• Dehydration
• Confusion
• Apathy

Recommendations for vitamin D levels:

The recommended amount of vitamin D from food depends on your age.

• Babies, children, teenagers and adults aged 19–50 years should have 5μg (micrograms) of vitamin D a day.
• Adults aged 51–70 years should have 10μg of vitamin D a day.
• Adults aged over 70 years should have 15μg of vitamin D a day.

Conclusion:

To sum up, vitamin D is essential for human health. It promotes healthy bones and a strong immune system. It has positive effects on mental health as well. Many people have health or lifestyle problems that make it difficult for them to receive adequate vitamin D through sunlight or food. Supplements can assist in bridging this gap. By emphasizing vitamin D, we can enhance our general health. This small action can have a significant impact. For a healthy life, it's critical to maintain sufficient levels of vitamin D, whether from diet, supplements, or sunlight.