11 Health Benefits of Vitamin D
A few months back, all of a sudden I got intense pain in my bones, so I went to the doctor. He asked me to get my vitamin D levels checked.
When the results came back, I had vitamin D deficiency, so the doctor prescribed me supplements.
After taking it regularly, I found a considerable amount of relief in my pain.
That made me wonder what exactly vitamin D is and what is the relation between its deficiency and bone pain. Then, as I started reading about it, I came to know that there are a lot of benefits of vitamin D that one shall avail.
What is vitamin D?
Vitamin D is a group of secosteroids that are fat soluble.
Secosteroids increase intestinal absorption of calcium, phosphate, and magnesium.
What does the word secosteroid mean?
Seco is derived from the Latin word secare, which means “to cut”
Secosteroids are derived from steroids or are their subclass.
Most Important Secosteroids in Human
Vitamin D2 (Ergocalciferol) and Vitamin D3 (Cholecalciferol) are considered the most important secosteroids.
COVID-19 Pandemic and Vitamin D
Ever since The Covid-19 Pandemic here, there is a drastic increase in a deficiency of Vitamin D among the population.
It is mainly because this is “the sunlight vitamin” and due to a strict curfew and lockdown across the world to contain the virus, people are not getting enough Sun as they are confined indoors, mostly.
Food Sources of Vitamin D
It is found in a few food sources, which include:
- Egg Yolks
- Fortified foods like breakfast cereals, fruit juices, and sandwich spreads
- Fatty fish like herring, mackerel, salmon, and sardines
- Liver
- Red meat
- Among plants, mushrooms are the only vegetables that can produce vitamin D (vitamin D2 in particular), and that too when exposed to light.
- Among fruits, bananas are packed with magnesium, which helps in stimulating vitamin D absorption.
- Normal range of vitamin D
What is the unit to measure vitamin D?
The scale used to measure daily vitamin D dose is nanograms per milliliter (ng/ml).
According to the collective analysis of different experts, the optimal daily vitamin D dose falls between 20 to 50 ng/ml.
The recommended daily dose of vitamin D
The recommended daily dose of vitamin D is 400 to 800 IU, which makes 10 to 20 micrograms.
However, in people who are obese or are vitamin D deficient, the daily intake level ranges from 1000 to 4000 IU, which makes 25-100 micrograms.
How much vitamin D a person needs per day also depends upon a number of factors:
- Age
- Sun Exposure
- Clothing
- Color tone
- Season
- The region where they live
What are the symptoms of vitamin D deficiency?
- Different types of pain (muscle, bone, joint)
- Mood swings
- Anxiety
- Depression
- Getting sick now and then
- Constant fatigue
- Sleeplessness
- May result in weight gain
11 Health Benefits of Vitamin D
1. Vitamin D and bone health
Whenever we think of Vitamin D, the thing which pops up in our mind is strong bones.
If Vitamin D is insufficient, it reduces the body’s ability to absorb calcium, leading to weaker bones.
It leads to osteoporosis and osteopenia.
2. Vitamin D-a cure for rickets
Children who have vitamin D deficiency develop a health condition which is called rickets or rickettsia. In this condition, the bones get weakened and undergo skeletal deformities like improper posture, bowed legs and arms, large forehead, stunted growth, etc. Consult your doctor to take care of the required daily Vitamin D dosage for your child.
3. Vitamin D–a cure for osteomalacia
What rickets is for children is osteomalacia for adults.
Adults who have vitamin deficiency develop a health condition called osteomalacia.
In which the weakened bones become soft and tender and characterized by bone deformities that make them prone to fractures.
4. Vitamin D treats muscle pain and spasms
The evident signs of vitamin D deficiency are bone pain, muscle pain, muscle weakness, and spasms. Muscle spasms, also called tetany, can be the early symptoms of rickets in infants. Vitamin D is one of the best natural muscle relaxers.
One study shows that vitamin D proves helpful in improving muscle health.
Vitamin D’s anti-inflammatory effect is said to be the reason for relief from muscle pain.
5. An anti-Inflammatory-health benefits of vitamin D
According to some research, we have found that Vitamin D is anti-inflammatory in nature.
Vitamin D stops the synthesis and biological actions of pro-inflammatory prostaglandins.
6. Vitamin D is directly linked to the immune system
Vitamin D receptors are expressed on immune cells (B cells, T cells, and antigen-presenting cells). All of these immune cells can produce active Vitamin D metabolite.
Vitamin D can control both innate and adaptive immunity.
If a person is Vitamin D deficient, then the chances of him contracting the infection and his autoimmunity increases.
So, to let the immune system work properly, one shall keep his Vitamin D levels in check.
7. Vitamin D’s effect on type 1 and type 2 diabetes
Both Type 1 and Type 2 Diabetes are affected by vitamin D’s dropped levels in the blood. Its deficiency directly affects insulin production and secretion. Vitamin D management helps in an improved glycemic index in people with both type 1 and type 2 diabetes.
8. Vitamin D and healthy pregnancy
Vitamin D is very important to be taken moderately during pregnancy as its deficiency may lead to low birth weight, triggers the autoimmune disease, neonatal hypocalcemia, poor postnatal growth, weaker bones, and preeclampsia.
What is the recommended daily dose of vitamin D during pregnancy?
The recommended dose to be taken during pregnancy is 10 to 20 ng/ml.
9. Vitamin D and multiple sclerosis
Studies have shown that there is a relation between lowered Vitamin D levels and Multiple Sclerosis.
10. One of the health benefits of vitamin D is it reduces depression
One gets sad and melancholic if his Vitamin D levels drop. Ever wondered why we feel happy and chirpy after spending a day in the Sun? It is because vitamin D is an instant mood booster and a natural anti-depressant.
11. Vitamin D boosts weight loss
Vitamin D destroys the stored fats in the body, accelerating healthy weight loss. It also helps in getting rid of that obstinate potbelly.
Take-Away Points
Vitamin D is a group of secosteroids that are fat-soluble. It is good for calcium, phosphate, and magnesium absorption.
Vitamin D is necessary for a Kick-Ass immune system. It boasts a healthy weight loss. It is very important to be taken during pregnancy to ward off pregnancy-related complications.
Vitamin D makes the bones and teeth strong. It relieves muscle, joint, and bone pain. It helps in controlling Type 1 and Type 2 diabetes.
Go and get your Vitamin D levels checked.
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