Vitamin D is an essential nutrient that plays a vital role in maintaining bodily function and health. It is the “sunshine vitamin” because it is produced naturally in the body when the skin is exposed to sunlight. Although that is a benefit, it also is a disadvantage since too much exposure to ultra-violet sunlight causing skin cancers. So, also luckily, vitamin D can be obtained from all kinds of dietary sources, as well as vitamin supplements.
Benefits of Vitamin D
Vitamin D is important for a variety of functions in the body, including bone health, immune function, and regulation of gene expression. In this article, we will discuss some of the key benefits of vitamin D.
Bone Health
One of the most well-known benefits of vitamin D is its role in promoting strengthening bones and teeth. Vitamin D helps the body absorb calcium, which is essential for strong bones. Without enough vitamin D, the usually body cannot absorb a sufficient amount of calcium, which can lead to weak bones, osteoporosis and an increased risk of bone breaks and fractures. In addition, vitamin D also plays a role in reducing inflammation, which can contribute to bone loss and osteoporosis.
Immune System
Another important benefit of vitamin D is its role in supporting bodily immune functions. Vitamin D helps regulate the immune system by stimulating the production of antimicrobial amino acid peptides that can help fight off infections. It is believed that people who do not get enough vitamin D are more susceptible to viral infections such as colds and flu, and maybe even other viruses like COVID. In addition, vitamin D might also help reduce the risk of autoimmune diseases such as rheumatoid arthritis, multiple sclerosis, and type one diabetes.
Cancer Inhibition
There is also is some developing scientific evidence suggesting that vitamin D could help prevent inhibit or prevent some types of cancer, like breast, colon, and prostate cancers. Vitamin D may help prevent cancer by regulating cell growth and division, and by reducing inflammation.
Mood and Cognitive Function
There is also some evidence that vitamin D may play a role in mood and cognitive function. People with low vitamin D levels might be more likely to have depression, anxiety, and cognitive decline. In addition, vitamin D may also help improve symptoms of seasonal affective disorder (SAD), which happens in the winter usually, with seasonal changes in sunlight exposure.
Types of Vitamin D – Vitamins D2 and D3
There are two primary types of vitamin D: vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). These each function slightly differently within your body.
Vitamin D2 (ergocalciferol)
Vitamin D2 typically is from plants and is usually the type of Vitamin D used in fortified foods, like fortified milk, orange juice, and manufactured breakfast cereals. While vitamin D2 is effective in raising blood levels of vitamin D, it is not as strong as vitamin D3.
The primary function of vitamin D2 is to maintain calcium homeostasis in the body. It does this by promoting the absorption of calcium from the intestines and reabsorption of calcium by the kidneys. Vitamin D2 also regulates the activity of the cells responsible for building and breaking down bone tissue.
Vitamin D3 (cholecalciferol)
Vitamin D3 is produced in the skin when it is exposed to ultraviolet B (UVB) radiation from sunlight. It is also found in some dietary sources such as fatty fish, egg yolks, and beef liver. Vitamin D3 also is the type of Vitamin D typically found in good vitamin supplements.
Vitamin D3 helps maintain calcium homeostasis in the body, as does vitamin D2. However, vitamin D3 is more effective than vitamin D2 in raising blood levels of vitamin D. Vitamin D3 is also important for bone health, as it stimulates the activity of osteoblasts, the cells responsible for building new bone tissue.
In addition to its role in bone health, vitamin D3 also plays a role in immune function. It helps regulate the immune system by stimulating the production of antimicrobial peptides that can help fight off infections. Vitamin D3 also helps reduce inflammation, which can contribute to various chronic diseases.
Both vitamin D2 and vitamin D3 are important for maintaining optimal health. While vitamin D2 is less potent than vitamin D3, it is still effective in promoting calcium homeostasis in the body. However, Vitamin D3 is more effective at raising blood levels of vitamin D. Both forms of vitamin D are important for bone health and immune function. If you are concerned about your vitamin D levels, talk to your healthcare provider about getting tested and whether supplementation may be appropriate for you.
Sources of Vitamin D
There are a few sources of vitamin D, including:
Supplements: Vitamin D supplements are also available in various forms, including capsules, tablets, and gummies. Also Vitamin D typically is included in good multivitamins. They can provide a convenient way to ensure adequate vitamin D intake, particularly for individuals who prefer to avoid excessive exposure to sunlight.
Sunlight: ย When your skin is exposed to UVB radiation from the sun, it triggers the production of vitamin D3 in the skin. The amount of vitamin D3 produced by the skin depends on factors such as skin color, time of day, season, and latitude. People who live in northern latitudes or areas with less sunlight exposure may need to supplement their vitamin D intake. However, exposure to sunlight also has risks and long exposure to sunlight can cause skin diseases.
Fatty fish: Fatty fish such as anchovies, salmon, and are rich in vitamin D. A 3-ounce serving of cooked salmon, for example, can provide over 450 IU of vitamin D, which is more than half of the daily recommended intake for many adults.
Fortified foods: Many foods are fortified with vitamin D, including milk, orange juice, cereals, and yogurt. These products have vitamin D added to them during processing to help increase vitamin D intake.
Beef liver: Beef liver is also a good source of vitamin D. A 3-ounce serving of cooked beef liver can provide about 42 IU of vitamin D, which is about 5% of the daily recommended intake for adults. Note that Chicken liver also has Vitamin D, but it is Vitamin D2, not D3
Disadvantages of Vitamin D
While vitamin D has numerous health benefits and is an essential vitamin for good health, excessive intake of vitamin D can lead to adverse effects. Some of the disadvantages of vitamin D are:
Too Much: Vitamin D toxicity, also known as hypervitaminosis D, can occur when there is an excessive intake of vitamin D. This can lead to a buildup of calcium in the blood, which can cause nausea, vomiting, weakness, and even kidney damage.
Interference with certain medications:Vitamin D can interact with certain medications, such as corticosteroids and some weight-loss drugs, which can affect the body’s ability to absorb and use vitamin D properly.
Skin sensitivity and excessive exposure to sunlight: Some people may experience skin sensitivity or allergic reactions to vitamin D supplements or topical products. Also, typically 20 minutes or less of sunlight can give sufficient daily Vitamin D. Excessive sunlight, especially without protection like sunscreen, can make you more susceptible to skin cancers.
Interference with certain medical conditions: Individuals with certain medical conditions, such as hyperparathyroidism or sarcoidosis, may need to avoid vitamin D supplements as they can worsen these conditions.
It is important to note that these disadvantages are mostly associated with excessive intake of vitamin D. It is important to talk to you physician or licensed medical professional about your individual needs and whether supplementation is necessary, and if so, how much to take.
In summary, vitamin D is an essential nutrient that plays a vital role in maintaining optimal health. It is important for bone health, immune function, cancer prevention, and mood and cognitive function. While sunlight is a natural source of vitamin D, it can also be obtained from dietary sources and supplements. If you are concerned about your vitamin D levels, talk to your healthcare provider about getting tested and whether supplementation may be appropriate for you.