Vitamin D is an essential component that everyone must consider for general well-being. It supports strong bones and enhances the immune system, among many other things. Therefore, it is necessary to know how to acquire it and the risks of insufficiency. In this article, let’s examine its sources, benefits and its consequences for optimizing health.
What Are Some Sources Of Vitamin D?
Sunlight
Once exposed to ultraviolet-B (UVB) radiation, the sun’s rays produce vitamin D in the skin, which is highly nutritious for one’s body. One must ensure that there is a sufficient amount in one’s body; otherwise, one will have to spend enough time in the sun daily.
Food
Other sources of vitamin D include food. Fatty fish like salmon, mackerel, and sardines contain high levels of vitamin D3. Eggs, red meat, and liver are other sources but have fewer amounts. However, because natural food sources are limited, this nutrient has been added to many products, such as breakfast cereals, dairy products, or plant-based milk. So even if we don’t get enough sun, having vitamin-dense foods ensures our needs can be met.
Supplements
Vitamin D supplements, available in D2 and D3 versions, are another vital source. D3 is the better option because it works better. But when taking supplements, you need to use some caution. Thus, the next time you take one of these supplements, take it with a handful of almonds; otherwise, the nutrients will not be absorbed.
Source: Freepik
Health Benefits Of Vitamin D
Bone Health
Strong bones are essential, and vitamin D is necessary for them. However, if there are insufficient amounts of the vitamin, then it might cause weakening of the bones, leading to complications such as osteoporosis, rickets, etc. Thus, considering this vitamin can help maintain bone density.
Muscle Health
Vitamin D is necessary for muscles to perform optimally. Low levels of this vitamin can sometimes cause muscles to become weak and painful. Certain studies have suggested that it may help with muscle contraction and growth. In addition, athletes or those with adequate vitamin levels experience better muscle strength and fewer injuries.
Immune Function
Without enough vitamin D, the immune system becomes weak. Such nutrients can reduce inflammation and thereby decrease the risks of autoimmune diseases. The COVID-19 pandemic showed that people who lack this vitamin are more prone to illness and diseases. Additionally, its supplements decrease infection susceptibility in one’s body.
Low Risk of Developing Diabetes
Several studies have been conducted, and they reveal that people who lack vitamin D are at a higher risk of becoming diabetic. The reason is that the pancreas, an organ responsible for producing insulin, stays healthy if sufficient vitamins are present.
Cancer and Longevity
Lower vitamin D might also lead to various cancers if not treated priorly. Though there are indications that supplements can reduce mortality rates due to cancer, they do not always treat it. As a result, further research is required to determine whether it can fight cancer entirely.
Factors Causing Vitamin D Deficiency
Sun Exposure
Acquiring half an hour of direct sunlight might appear simple daily, but many people still experience vitamin D insufficiency. Several factors, however, limit how much of this vitamin we can derive from the sun. Some sunny areas also suffer from high rates of this condition because their population is restricted indoors or does not get enough solar rays.
Source: Freepik
Age
As people age, their skin loses the ability to make sufficient vitamin D. It is widespread for older people as their skin’s ability reduces to 13%. Therefore, it is advisable to ensure you are getting enough of this vitamin, especially as you age.
Skin Color
Melanin in darker-skinned individuals acts as a natural sunscreen, thus reducing their capability of making adequate vitamins, which leads to deficiency. However, changing the skin color might not be entirely in your control. Instead, rely on other options for maximum intake.
Certain Medical Conditions
Crohn’s, celiac, and chronic pancreatitis are medical conditions that make it difficult for the body to synthesize this vitamin. These conditions affect fat absorption processes through the digestive system. Liver and kidney diseases may also hinder our bodies’ proper utilization and metabolism of this nutrient.
To Sum It Up
In conclusion, vitamin D has many benefits, such as bone strength, muscle tone, immunity-boosting effects, and possible prevention against diabetes and even cancer. Additionally, its levels can be maintained through sun exposure, diet, and supplements, enhancing one’s well-being. Therefore, ensure you take enough vitamins in your usual routine.
References
Shetty, M. (2024, March 11). Vitamin D: Benefits, Sources, Deficiency. Stanford Lifestyle Medicine.
Healthline. (n.d.). Your guide to vitamin D benefits.
