Vitamin D, often known as the sunshine vitamin, is a fat-soluble vitamin that plays a crucial role in various physiological processes. Today, we’re shining a light on this vitamin- that’s not just about beach days and tan lines. It’s your secret weapon for strong bones, a happy mood, and a healthy immune system.
Let’s bask in the glow of this vitamin’s benefits- Famous for Immune function to Bone health to Cancer prevention, the nutrient has a crucial role.
However, along with its fame come many myths and misconceptions that can cloud your understanding of this essential nutrient.
Myths About Vitamin D
Myth 1: You get Vitamin D from the Sun
One of the most common myths surrounding Vitamin D is that the sun gives Vitamin D. The truth is, that your skin produces Vitamin D when exposed to sunlight. Sunlight is only a trigger that starts a chain reaction that helps your body to make this vitamin.
Myth 2: Vitamin D Is Only Important for Bone Health
While this vitamin is indeed important for Bone health as it helps in the absorption of calcium and phosphorus, its benefits extend far beyond the skeletal system.
The truth is, that it also plays a great role in immune function, cardiovascular health, mood regulation, and even cancer prevention.
Myth 3: Supplements Are Always the Best Way to Get Vitamin D
While its supplements can be beneficial, especially for those who have limited sun exposure or specific health conditions, they are not always the best or only option.
The truth is, that you can also get this nutrient from food. Consume a balanced diet that includes Vitamin D-rich foods such as fatty fish, fortified dairy products, egg yolks, and mushrooms, etc. Further, spending time outdoors and allowing your skin to absorb sunlight in moderation can also boost your Vitamin D levels naturally. So, supplements are not the only option you’ve got.
Benefits Of Vitamin D
Here are the health benefits:
Bone Health:
One of the important roles of this nutrient is to support Bone health.
It works along with calcium and phosphorus to promote the absorption of these minerals from the intestines, ensuring the minerals are available for your Skeletal System.
Adequate vitamin levels help prevent Rickets in children and Osteomalacia in adults, which are marked by weak and brittle Bones.
Immune Function:
It has an immunomodulatory action, meaning it helps regulate the Immune System’s response.
It can improve the function of immune cells such as T cells and macrophages, which play key roles in defending the body against Infections and pathogens.
Calcium Absorption:
It plays an essential role in calcium absorption. It helps control the levels of calcium in the blood by promoting its absorption from the food in the intestines. This is essential for maintaining proper calcium balance in the body, which is necessary for Muscle function, Nerve transmission, and Cellular function.
Mental Health:
It also plays a crucial role in Mood regulation and Mental health. Low levels of the vitamin have been associated with an increased risk of mood disorders such as Depression and Seasonal Affective Disorder (SAD).
Heart Health:
It has a protective effect on heart health. It may help reduce the risk of Cardiovascular Disease by controlling factors such as Blood Pressure regulation, Inflammation, and Cholesterol levels.
Muscle Function:
It can help maintain muscle mass, strengthen them, and reduce the risk of falls and Fractures, especially in older adults. It aids in optimal Muscle function and Coordination.
Cancer Prevention:
It is also known to play an important role in Cancer prevention, particularly for Breast, Colorectal, and Prostate Cancers. However, more research is needed to fully comprehend the relationship between this nutrient and Cancer.
How Does Your Body Produce Vitamin D?
Sunlight itself doesn’t directly provide you with this vitamin, it only triggers a process in our skin that leads to the production of the precursor molecules that ultimately become active Vitamin D in the body.
Let us see how.
UVB Radiation:
Sunlight contains ultraviolet B (UVB) radiation, which is a type of electromagnetic radiation. When UVB rays penetrate your skin, they interact with a compound called 7-dehydrocholesterol, which is present in the upper layer of the Skin. Thus, Your Skin is the primary site where Vitamin D synthesis begins.
Conversion to Pre-Vitamin D3:
The interaction between UVB rays and 7-dehydrocholesterol causes the conversion of 7-dehydrocholesterol into Pre Vitamin D3 (cholecalciferol), which is an inactive form of Vitamin D.
Activation in the Liver and Kidneys:
Pre Vitamin D3 formed in the Skin now travels through the bloodstream to the Liver, where it undergoes a chemical change to become Calcidiol (25-Hydroxy Vitamin D), which is the storage form of Vitamin D in the body.
Calcidiol then goes to the Kidneys, where it is processed to form Calcitriol (1,25-Dihydroxy Vitamin D), which is the active form of Vitamin D that your body can use.
So, the Sun, Skin, Liver, and Kidneys are involved in the production and activation of sunshine vitamin.
If the Kidneys are not functioning properly, this conversion process may be harmed, leading to lower levels of active Vitamin D in the body.
The same goes for the Liver. If the Liver is diseased, this conversion process may be affected, resulting in lower levels of Calcidiol and thus decreased availability of the nutrient.
Does it mean if there is no exposure to sunlight then no Vitamin D?
Yes, that’s correct.
Sunlight exposure is the primary source of Vitamin D for most people. If there is no exposure to sunlight, either due to little outdoor activities, covering the skin with clothes, living in areas with little sunlight, or using sunscreen regularly, then the body may not produce enough Vitamin D.
In such cases, it becomes important to obtain it from dietary sources or through supplements. And, it’s essential to consult your healthcare professional for guidance on supplement usage to ensure you’re meeting your vitamin needs safely.
Types Of Vitamin D Important For You
Vitamin D2 (Ergocalciferol):
Vitamin D2 is synthesized in plants, fungi, and some types of yeast when exposed to UV light. It is less biologically active than Vitamin D3 but can still be converted into the active form of Vitamin D in the body.
Vitamin D3 (Cholecalciferol):
Vitamin D3 is produced naturally in the body (Skin) when exposed to sunlight containing UVB radiation. It is the more biologically active form of Vitamin D and is also found in some animal-based foods such as fatty fish, egg yolks, and liver.
All About Vitamin D Deficiency
Health Conditions Caused By Deficiency
The deficiency of the sunshine vitamin may cause the following health conditions or symptoms:
Bone and Muscle Weakness:
As explained above, it plays a critical role in calcium absorption, which is essential for maintaining strong bones and muscles. A deficiency can lead to Weak, Brittle bones and Weak Muscles.
Bone Pains:
The deficiency of the nutrient can even cause Bone Pain, particularly in the back, legs, and joints. This pain may be dull or sharp and can interfere with your body’s movement.
Osteoporosis:
It is important for calcium absorption in the gut, and a deficiency can lead to weak and brittle bones, increasing the risk of Osteoporosis.
Cardiovascular Diseases:
Its deficiency may be linked to an increased risk of Heart Disease, Hypertension, and even Stroke.
Rickets:
The deficiency may cause Rickets- a childhood disease characterized by weak, soft Bones. It can cause Skeletal deformities and inadequate growth if not addressed promptly.
Osteomalacia:
Similar to Rickets but happens in adults, Osteomalacia is a condition where the Bones become soft and weak, leading to Bone pain and Muscle weakness.
Impaired Wound Healing:
The sunshine vitamin is involved in the process of Wound healing. Deficiency can lead to slower recovery from Wounds and Injuries.
Fatigue and Weakness:
Low levels are associated with Fatigue, Tiredness, and overall Weakness.
Increased Risk of Falls:
Due to weak Muscles and Bones, those with the deficiency are at a higher risk of falls and fractures, especially if they are old.
Mood Swings:
Low levels may cause Mood Disorders such as Depression and Anxiety.
Hair Loss:
Its deficiency may also lead to Hair loss or thinning of Hair.
Causes Of Vitamin D Deficiency
Limited Sunlight Exposure:
Insufficient exposure to sunlight, especially in regions with long winters, high pollution, or where individuals spend most of their time indoors, can lead to vitamin D deficiency. You know, sunlight is necessary for the Skin to start the production of this vitamin.
Use of Sunscreen:
While sunscreen is important for protecting the Skin from harmful UV radiation and reducing the risk of Skin Cancer, it can also block the production of Vitamin D in the skin. Using sunscreen with a high sun protection factor (SPF) and frequent reapplication can limit its synthesis.
Dark Skin:
People with darker Skin have higher levels of Melanin, which reduces the Skin’s ability to produce the vitamin in response to sunlight. As a result, those with darker Skin may be at a higher risk of the deficiency, especially if they live in areas with limited sunlight.
Age:
As people age, their Skin becomes less efficient at producing Vitamin D in response to sunlight. Also, older adults may spend more time indoors or have limited mobility, further leading to the deficiency.
Geographic Location:
Living at higher latitudes or in areas with limited sunlight exposure due to weather conditions can increase the risk of its deficiency.
Diet:
Insufficient intake of the foods that provide this nutrient can contribute to its deficiency, especially among those with limited access to nutrient-rich foods.
Obesity:
People with Obesity are at a higher risk of vitamin D deficiency because it is a fat-soluble nutrient and can be tucked away in fat Tissues, reducing its availability for use by the body.
Medical Conditions:
Certain medical conditions, such as Malabsorption Disorders, for example, Celiac Disease, and Crohn’s Disease, Kidney or Liver Disease, and some medications, can interrupt the absorption, or activation of Vitamin D, leading to deficiency.
Food Sources Of Vitamin D
Here are some foods that can help you fulfill your intake of Vitamin D. Although these foods are rich sources of other nutrients as well, we will only talk about Vitamin D here.
Fruits:
Avocado:
Although the Vitamin D content in avocados is rather low as compared to other sources, it can still add to your overall intake. 100gms of Avocado as 0.64 mcg of this nutrient.
Papaya:
Contains a small amount of the sunshine vitamin. You may add it to your diet. 100 gm of this fruit contains 0.2mcg of Vitamin D.
Banana:
It is a good source of magnesium, which boosts your body’s production of Vitamin D.
Other Food sources
Fatty Fish:
Fatty fish are among the best natural sources of this nutrient. For instance, salmon, mackerel, sardines, trout, and tuna. However, salmon is the best choice on the list of vitamin D-rich fish.
Egg Yolk:
Egg yolk does contain the vitamin, although the amount can vary depending on factors such as the hen’s diet and exposure to sunlight.
Fortified Dairy Products:
Many dairy products, such as milk, yogurt, and cheese, are fortified with vitamin D. Check the labels to ensure they are fortified.
Fortified Plant-Based Milk:
Plant-based milk alternatives like soy milk, almond milk, and oat milk are also fortified with Vitamin D, making them suitable options if you are following a vegan or dairy-free diet.
Fortified Cereals:
Some breakfast cereals are fortified with this sunshine vitamin. Read the label when you buy your cereals the next time.
Cod Liver Oil:
Cod liver oil is rich in this vitamin. Consume it as recommended to avoid the deficiency.
Fortified Orange Juice:
Particular brands sell fortified orange juice. You can look for them online or in stores in your area.
Cheese:
You can get this nutrient from Swiss, feta, brie, and cheddar cheese.
Liver:
Beef liver and chicken liver contain small amounts of Vitamin D.
Vegetables
Mushrooms:
They can produce vitamin D when exposed to sunlight, similar to how human skin synthesizes the vitamin. For example, white button, maitake, morel, enoki, shiitake, and oyster mushrooms.
Vegetables naturally contain small amounts of vitamin D, but they are not typically considered significant dietary sources of this nutrient.
Supplements:
Your healthcare provider may recommend supplements to help raise your Vitamin D levels. These supplements are available in various forms, such as Vitamin D2 (ergocalciferol) and Vitamin D3 (cholecalciferol). The dosage will depend on your needs, age, gender, and the severity of your deficiency.
Excess Of Vitamin D
Excessive intake of this vitamin is known as Hypervitaminosis D.
Its Toxicity can cause symptoms and health conditions like:
Hypercalcemia: Increased levels of calcium in the blood. It can cause symptoms such as:
Nausea and vomiting
Kidney Stones
Constipation
Fatigue
Loss of appetite
Abdominal Pain
Excessive thirst and urination
Muscle weakness
Confusion
Dehydration
Bone and Organ Damage:
Chronic Vitamin D toxicity can lead to calcium buildup in the Bones and soft Tissues, resulting in Bone pain, Bone Fractures, and damage to organs such as the Kidneys, Heart, and Blood Vessels.
Weight Loss:
You might experience unintentional weight loss due to symptoms such as Nausea, Loss of appetite, and Gastrointestinal issues.
Mental and Emotional Changes:
Excessive amounts of this vitamin can affect mental and emotional well-being, leading to symptoms such as Irritability, Confusion, and Mood swings.
Recommended Daily Intake Of Vitamin D
The intake can vary depending on factors such as age, sex, health status, skin pigmentation, geographic location, season, lifestyle, and sun exposure. Here are the general guidelines for the consumption:
Infants (0-12 months): 400 international units (IU) per day to support healthy Bone development.
Children (1-18 years): Children and adolescents need 600-1000 IU to promote proper Bone growth and development.
Adults (19-70 years): 600-800 IU per day. However, some experts suggest that older adults may benefit from higher intakes, such as 800-1000 IU per day, especially if they have limited sun exposure or other risk factors for deficiency.
Older Adults (71 years and older): 800-1000 IU per day. This higher intake helps maintain Bone health and reduce the risk of Fractures.
Pregnant and Breastfeeding Women: 600-800 IU per day to support the Bone health of the mother and her Fetus.
So, there you have it— everything that you should know about Vitamin D.
It isn’t just a supplement vitamin; it’s like your body’s sunshine hug! Don’t let the myths mislead you.
So, let’s raise our glasses (of fortified orange juice, of course!) to the sunshine vitamin that keeps us feeling sunny inside and out. Here’s to basking in the sun responsibly and munching on those Vitamin D-rich foods for a happy, healthy glow! Remember, a little sunshine in your life (and diet) can go a long way in keeping you feeling vibrant and healthy.