Despite living in sunny climates like Arizona, surprisingly, many people have a vitamin D deficiency. A vitamin D deficiency usually happens because of a combination of factors, including too much time indoors, the use of sunscreen, and some dietary limitations.
As humans, we need enough vitamin D for various physiological functions that are crucial to maintaining our overall health. Keep reading to learn about eleven key reasons why vitamin D is essential to feeling good:
Why Vitamin D Is Essential
1. Bone Health and Calcium Absorption
First, vitamin D plays an important role in regulating calcium and phosphorus levels in the body, which are critical for maintaining bone strength and structure. Vitamin D helps the intestines absorb calcium from the diet, and without adequate levels, bones can become brittle, thin, or misshapen.
Deficiencies in vitamin D can lead to trouble like rickets in children and osteoporosis in adults, increasing the risk of fractures.
2. Immune System Support
Vitamin D is known to regulate our immune response, enhancing the pathogen-fighting effects of monocytes and macrophages, two key components of immune defense.
Vitamin D also reduces inflammation, which is crucial in preventing chronic diseases and infections. Sufficient levels of vitamin D can help reduce the risk of autoimmune diseases and support the body’s ability to fight off common infections, including respiratory illnesses like the flu.
3. Cardiovascular Health
Emerging research suggests that vitamin D may play a role in cardiovascular health by influencing blood pressure regulation, reducing arterial stiffness, and decreasing inflammation, which are all factors associated with heart disease and stroke. Low levels of vitamin D have been linked to an increased risk of hypertension and other cardiovascular conditions.
4. Mood and Cognitive Function
Vitamin D receptors are found in many brain areas, and the vitamin is believed to play a role in regulating mood and protecting against neurodegenerative processes.
Deficiency has been associated with an increased risk of depression, anxiety, and cognitive decline in older adults. Ensuring adequate levels can support mental health and potentially reduce the risk of mood disorders and diseases like Alzheimer’s.
5. Hormonal Balance and Metabolic Health
Vitamin D is involved in insulin production and glucose metabolism, influencing insulin sensitivity and reducing the risk of type 2 diabetes. Vitamin D is also necessary for the production of parathyroid hormone (PTH), which helps regulate calcium levels in the body. Adequate vitamin D levels can support hormonal balance and metabolic health, which are essential for overall well-being.
6. Prevention of Certain Cancers
Some studies suggest that vitamin D may have a protective effect against certain cancers, such as colon, breast, and prostate cancers. It promotes cell differentiation and decreases the proliferation of cancer cells, which can potentially lower cancer risk.
7. Muscle Function
Vitamin D supports muscle function by enhancing protein synthesis and muscle contraction. A deficiency can lead to muscle weakness and increase the risk of falls and frailty, particularly in older adults.
8. Chronic Diseases
Studies suggest that higher vitamin D levels are associated with a reduced risk of developing chronic diseases such as type 2 diabetes. Vitamin D’s anti-inflammatory properties are believed to contribute to these protective effects.
9. Supports Healthy Pregnancy
During pregnancy, sufficient vitamin D levels are essential for the development of the fetal skeletal system and immune health. Deficiency during pregnancy has been linked to gestational diabetes, preeclampsia, and low birth weight.
10. Helps with Weight Management
Some research suggests that vitamin D may play a role in regulating body weight and fat storage. Supplementation could potentially support weight loss in overweight individuals with vitamin D deficiencies.
11. Enhances Insulin Sensitivity
Vitamin D can support healthy blood sugar levels and improve insulin sensitivity, potentially lowering the risk of type 2 diabetes, especially in individuals predisposed to this condition.
What Causes Vitamin D Deficiency?
- Limited Sun Exposure: Spending most of the day indoors, using sunblock, or living in areas with limited sunlight during winter months can reduce natural vitamin D production.
- Age: Older adults have reduced skin capacity to produce vitamin D.
- Skin Color: Individuals with darker skin have more melanin, which can reduce the skin’s ability to produce vitamin D from sunlight.
- Dietary Insufficiency: Few foods naturally contain vitamin D. Fatty fish, beef liver, and fortified dairy products are among the few sources, making it challenging for many to get adequate amounts through diet alone.
- Medical Conditions: Conditions like celiac disease, Crohn’s disease, and chronic kidney disease can impair vitamin D absorption or conversion.
Most people have no symptoms from a vitamin D deficiency, yet between 35% and 42% of adults are at risk.A vitamin D deficiency is more common in people of color, with 82% of African American adults and 63% of Hispanic adults deficient in vitamin D.
How To Improve Your Levels Of Vitamin D
You can improve your levels of vitamin D by exposing your skin to direct sunlight for 5-15 minutes, at least three times a week. People with darker skin or older individuals may need more sun exposure.
Good sources of vitamin D include adding more salmon, oysters, and prawns to your diet. Over the counter supplementation is another, and probably the most common, way to improve low levels of vitamin D
Recommended Dietary Allowance of vitamin D (RDA) daily by age:
| Infants | 400 IU |
| Children and Teens (1-18 years) | 600 IU |
| Adults (19-70 years) | 600 IU |
| Adults (70+) | 800 IU |
TIP: Taking Magnesium helps activate vitamin D.
For a severe vitamin D deficiency, a medical provider may recommend a prescription dose, of up to 50,000 IU. See a doctor to determine if you have a vitamin D deficiency and for the correct dosage and type of supplement for you.
While vitamin D supplementation offers numerous benefits for each of us, it’s essential to monitor levels to avoid toxicity, which can lead to hypercalcemia (elevated calcium levels).
Consult with a healthcare provider before starting any new supplement, as individual needs can vary based on factors like age, lifestyle, and underlying health conditions.
If you suspect you may have a vitamin D deficiency, consider getting a blood test to determine your levels. People are often surprised by how much better they feel after achieving adequate vitamin D levels through supplements and lifestyle changes.
Never underestimate the power of this “sunshine vitamin” for your overall health and well-being.
