Vitamin D

Vitamins are chemicals that are needed by your body for good health

They are vital for everyone and ensure that your body works well, is able to fight illness and heal well.

The link between vitamin D and strong healthy bones was made many years ago when doctors realized that sunlight, which allows you to produce vitamin D, or taking cod liver oil, which contains vitamin D, helped to prevent a bone condition called rickets in children.

Today, vitamin D is seen as a vital part of good health and it’s important not just for the health of your bones. Recent research is now showing that vitamin D may be important in preventing and treating a number of serious long term health problems. 

Vitamin D isn’t like most other vitamins. Your body can make its own vitamin D when you expose your skin to sunlight. But your body can’t make other vitamins. You need to get other vitamins from the foods you eat.

For example, you need to get vitamin C from fruits and vegetables. Also what makes vitamin D unique compared to other vitamins, is that when your body gets its vitamin D, it turns vitamin D into a hormone. This hormone is sometimes called “activated vitamin D” or “calcitriol.”

Getting the right amount of vitamin D doesn’t depend on the foods you eat. To get enough vitamin D you need to expose your skin to sunlight regularly and you may also need to take supplements. This makes getting the right amount a little more complex compared to other vitamins and minerals.

Vitamin D is very important for strong bones. Calcium and phosphorus are essential for developing the structure and strength of your bones, and you need vitamin D to absorb these minerals.

Even if you eat foods that contain a lot of calcium and phosphorus, without enough vitamin D, you can’t absorb them into your body.

Vitamin D is important for general good health, and researchers now are discovering that vitamin D may be important for many other reasons outside of good bone health.

Some of the functions of the body that vitamin D helps with include:

• Muscle function
• Anti-cancer effects
• Immune system, which helps you to fight infection
• Cardiovascular function, for a healthy heart and circulation
• Respiratory system –for healthy lungs and airways
• Brain development

Doctors are still working to fully understand how vitamin D works within your body and how it affects your overall health.

If your body doesn’t get enough vitamin D to keep it healthy, this is called vitamin D deficiency. Severe vitamin D deficiency can sometimes cause a condition called rickets in children and a condition called osteomalacia in adults.

Both of these conditions cause soft, thin, and brittle bones. A lack of vitamin D has also been linked to some other conditions such as cancer, asthma, type-II diabetes, high blood pressure, depression, Alzheimer’s and autoimmune diseases like multiple sclerosis, Crohn’s and type-I diabetes.

Your body gets vitamin D mainly from sunlight, though very small amounts can also be found in a few foods. You can also get vitamin D by taking supplements.

Vitamin D mainly comes from your skin when it is exposed to sunlight. 

Vitamin D mainly comes from your skin when it is exposed to sunlight. After that, your body goes through a number of chemical processes to change it so that your body can use it. When your skin is exposed to the sun, it produces vitamin D and sends it to your liver.

If you take supplements or eat foods that contain vitamin D, your gut also sends the vitamin D to your liver. From here, your liver changes it to a substance called 25(OH)D. When your doctor talks about your vitamin D levels, he means the amount of 25(OH)D you have in your blood.

This chemical is sent all over your body where different tissues, including your kidney, turn it into activated vitamin D. This activated vitamin D is now ready to perform its duties. From here, it gets a little complicated, but you can think of activated vitamin D working in two ways:

1. Manages calcium in your blood, bones and gut
2. Helps cells all over your body to communicate properly

As you can see, vitamin D goes a long way from its original form from the skin, supplement or food. But without vitamin D, your body can’t perform at its best.

Sunlight

Our bodies produce Vitamin D naturally when exposed to sunlight. Ultraviolet B (UVB) radiation from the sun triggers the synthesis of Vitamin D in our skin. However, the amount of Vitamin D produced can be affected by factors such as geographical location, season, time of day, and the use of sunscreen. Read more about the vitamin d sources in our special article.

Healthy diet

Although it’s challenging to obtain sufficient amounts of Vitamin D from food alone, some dietary sources can contribute to our daily intake. Fatty fish such as salmon, mackerel, and sardines are rich in Vitamin D. Additionally, fish liver oils, like cod liver oil, provide a high concentration of this nutrient. Many food products are fortified with Vitamin D, including milk, orange juice, and breakfast cereals. These foods can help boost your Vitamin D levels, especially during winter months when sunlight is scarce.

Supplements

Vitamin D supplements are available in different forms, such as capsules, tablets, and liquid drops. They can help individuals who are unable to meet their Vitamin D needs through sunlight exposure and diet.

Bone health

Vitamin D is crucial for the absorption of calcium and phosphorus, which are essential for maintaining strong and healthy bones. Adequate Vitamin D levels help prevent bone-related conditions like osteoporosis, rickets, and fractures.

Immune system

Vitamin D plays a vital role in regulating our immune system. It enhances the immune response against infections and reduces inflammation, potentially lowering the risk of autoimmune diseases.

Mental health

Research suggests that Vitamin D may have a positive impact on mental health, particularly in depression and anxiety. Adequate Vitamin D levels may help improve mood and cognitive function.

Heart health

Vitamin D may help lower the risk of heart disease by regulating blood pressure, reducing inflammation, and supporting overall cardiovascular health.

Cancer prevention

Some studies have linked higher Vitamin D levels with a lower risk of certain types of cancer, such as breast, colon and prostate cancer. While more research is needed to establish a definitive connection, maintaining adequate Vitamin D levels may contribute to cancer prevention efforts.

Weight management

Vitamin D may play a role in weight management by influencing appetite regulation and metabolism. Some studies suggest that higher Vitamin D levels are associated with a reduced risk of obesity and improved weight loss outcomes.

Age groups

The recommended daily intake of Vitamin D varies by age, with infants requiring around 400 IU, children and adults up to age 70 needing 600-800 IU, and adults over 70 requiring 800-1,000 IU.

Pregnant and nursing women

Pregnant and nursing women should aim for a daily Vitamin D intake of 600-800 IU to support their own health and the development of their babies.

Individual variations

Individual Vitamin D requirements may vary depending on factors like sun exposure, skin tone, and existing health conditions. It’s essential to consult a healthcare professional to determine your specific needs. Vitamin D is an essential nutrient that supports various aspects of our overall health, from bone health to immune function. Ensuring adequate Vitamin D intake through sun exposure, diet, and supplementation when necessary is vital for maintaining good health and preventing deficiency-related issues.

Vitamin D Council

The Vitamin D Council, under the guidance of Dr. John Cannell, previously proposed a distinctive Vitamin D intake recommendation, which was significantly higher than those issued by many other health institutions.

The Council recommended adults consume up to 5,000 IU of Vitamin D3 daily, which was based on their extensive review of scientific research suggesting that higher levels may be beneficial for optimal health.

This stance starkly contrasted the recommendation of the Institute of Medicine (IOM), now known as the National Academy of Medicine (NAM), which set the Recommended Dietary Allowance (RDA) for adults at 600-800 IU/day, depending on age.

The Endocrine Society also suggested a higher dose than IOM, up to 2,000 IU/day for adults, to maintain optimal blood levels. Both these organizations have cautioned against higher doses due to potential toxicity risks, such as hypercalcemia.

While there is broad consensus on Vitamin D's crucial role in bone health and immune function, the debate over the optimal dosage continues. It's important for individuals to consult with healthcare professionals, considering variables such as age, baseline Vitamin D status, sun exposure, and overall health, before making significant changes to their Vitamin D intake.