The Power of Vitamin D and How to Get More of It in Your Diet

Vitamin D, also known as the “sunshine vitamin” due to its capacity to be produced in the presence of sunlight, plays a significant role in maintaining the health of the human body. According to the Office of Dietary Supplements (ODS) of the National Institutes of Health, its primary function is to promote calcium assimilation, making it essential for bone growth and remodelling (when mature bone tissue goes away and new bone tissue is formed). Consequently, a deficiency in vitamin D can result in thin, fragile, or misshapen bones. However, vitamin D has additional benefits for both physical and mental health.

How Much Vitamin D We Need Daily?

Even if you consume vitamin D-rich foods, it is unlikely that you will obtain enough vitamin D from your diet. The recommended daily intake of vitamin D is 10 micrograms, but the average intake of food in the United Kingdom is less than three micrograms. The majority of vitamin D is produced through our epidermis when we are exposed to sunlight.

In four-season locations between April and September, sunlight and a healthy, balanced diet will suffice to meet the needs of the majority of individuals. It is recommended that we consume a vitamin D supplement from October to March. People who don’t spend much time outdoors or who cover up when outside, as well as young children and infants, should take a supplement year-round.

Dietary Sources of Vitamin D

Vitamin D is required for robust teeth, bones and muscles. On average, one in six adults has insufficient levels in their blood, which increases their risk of developing a deficiency. The greatest sources of vitamin D in the diet are oily fish, such as salmon, mackerel, and sardines. Also available from egg yolks, red meat, and liver.

Some foods used to kickstart your day, including breakfast cereals, plant kinds of milk, and lipid spreads, contain added vitamin D. Check the packaging to see if this applies to the products you intend to purchase. In some countries, vitamin D is added to cow’s milk.

The Benefits of Taking Vitamin D Supplement

Despite the fact that vitamin D is readily accessible through sunlight and certain foods, many individuals still consume insufficient amounts. While the daily recommendation for adults 19 to 70, as well as expectant and lactating women, is 15 mcg (600 IU), adults over the age of 70 should consume 20 mcg (800 IU) per day.

Because it is not always possible to determine if you have a vitamin D deficiency on your own, the best course of action is to consult a medical professional. The optimal course of action is to have your blood vitamin D level analysed to determine if it is within the optimal range. This determines if vitamin D capsules are required to attain an adequate level of vitamin D in the blood, and if so, the appropriate dosage.

Multiple sclerosis risk may be reduced by vitamin D capsules supplementation over the long term, according to research. Adults with intense vitamin D deficiency, resulting in loss of bone mineral content, bone discomfort, muscle weakness, and porous bones (osteomalacia), are treated with vitamin D supplements.

Osteoporosis. According to studies, individuals who consume enough vitamin D and calcium can delay bone mineral loss, prevent osteoporosis, and reduce bone fractures. Ask your physician if calcium and vitamin D supplements are necessary to avert or treat osteoporosis.

Difference Between Vitamin D3 and D2

If you buy vitamin D supplements, you may find vitamin D2 and vitamin D3 available. Vitamin D2 is derived from plants and is present in fortified foods and certain dietary supplements. Vitamin D3 is produced naturally by the human body and is found in animal products. Whether vitamin D3 “cholecalciferol” is superior to vitamin D2 “ergocalciferol” for increasing blood levels of the vitamin is the subject of ongoing debate.

A meta-analysis of randomised controlled trials comparing the effects of vitamin D2 and D3 supplementation on blood levels revealed that D3 supplements tended to raise vitamin D concentrations in the blood more and sustain them for longer than D2 supplements. Vitamin D3 is naturally produced by the body and found in the majority of foods that naturally contain the vitamin, according to some experts.

Conclusion

Vitamin D offers many health benefits such as facilitating calcium and phosphate absorption from food. It is important for bone and muscle strength as well as immune function, and it may also help prevent inflammatory disease. There are two varieties; vitamin D3 is more efficacious than vitamin D2 in terms of how it can be utilised by the body. Vitamin D can be obtained from diet and supplements, and the body can produce D3 when subjected to sunlight.