Vitamin d, nicknamed the sunshine vitamin because your body produces it after sun exposure, has long been known to help build strong bones by increasing the body’s absorption of calcium and phosphorous. But beginning in 2000, research into vitamin d’s role in other health conditions began to expand rapidly. While there is strong support for vitamin d’s role in bone health, the evidence that it prevents other health conditions is not yet conclusive, says dr.
Vitamin d was discovered in 1920, culminating the long search for a way to cure rickets, a painful childhood bone disease. Within a decade, the fortification of foods with vitamin d was underway, and rickets became rare in the united states. But solving the problem of rickets was only the beginning of research into vitamin d. Research results suggest that vitamin d may have a role in other aspects of human health.
Men have a tendency to lose hair as they grow old, commonly referred to as balding. According to hair loss research, vitamin d plays an important role in preventing this hair loss by maintaining a healthy hair follicle, which ensures the hair remains healthy and strong. Vitamin d also helps in the absorption of calcium, which helps in the secretion of hormones, such as biotin, that promote the growth of strong healthy hair.
The Benefits of Vitamin D
The best benefits of this vitamin include improved bone density and brain health, strengthened immune system, weight loss, and a lower occurrence of autoimmune diseases.
Findings on the benefits of vitamin d for cancer prevention are mixed. More studies are needed to determine whether vitamin d supplementation may reduce the risk of certain cancers. Cognitive health. Research shows that low levels of vitamin d in the blood are associated with cognitive decline. However, more studies are needed to determine the benefits of vitamin d supplementation for cognitive health.
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2. Vitamin D Reduces Depression
The use of vitamin d supplements to prevent and treat a wide range of illnesses has increased substantially over the last decade. Epidemiologic evidence links vitamin d deficiency to autoimmune disease, cancer, cardiovascular disease, depression, dementia, infectious diseases, musculoskeletal decline, and more. The institute of medicine published an exhaustive report in 2010 that concluded that vitamin d supplementation for indications other than musculoskeletal health was not adequately supported by evidence and that most North Americans receive sufficient vitamin d from their diet and sun exposure.
3. Vitamin D Boosts Weight Loss
Dr. Boyd points out that obesity is a known risk factor for low vitamin d levels—which means more vitamin d may help with weight loss. One 2009 study in the British Journal of Nutrition found that, in overweight or obese women with low calcium levels, those who took a daily dose of calcium paired with vitamin d were more successful shedding pounds than those who took a placebo supplement, due to an “appetite-suppressing effect” of the combination.
Vitamin d health benefits include supporting infants, preventing cancer, increasing fertility, supporting cardiovascular health, supporting weight loss, reducing depression, fighting type-s diabetes, supporting stronger bones, improving muscle function, boosting the immune system, and treating rickets. Vitamin d deficiency is dangerous in numerous ways. It not just weakens your bones but puts you at risk of other health problems as well.
Getting too much vitamin d (known as vitamin d toxicity) can be harmful. Signs of toxicity include nausea, vomiting, poor appetite, constipation, weakness, and weight loss. Excess vitamin d can also damage the kidneys. Too much vitamin d also raises the level of calcium in your blood. High levels of blood calcium (hypercalcemia) can cause confusion, disorientation, and problems with heart rhythm.
Food Sources of Vitamin D
how much you need
we include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Here’s our process. Vitamin d is sometimes called the “sunshine vitamin” because it’s produced in your skin in response to sunlight. It’s a fat-soluble vitamin in a family of compounds that includes vitamins d-1, d-2, and d-3.
In addition to daily walks outside in the sun, you can increase vitamin d3 levels through the consumption of certain foods. The top food sources for vitamin d3 (cholecalciferol) are:
♦ fresh fish including herring, salmon, halibut, and mackerel
♦ cod liver oil
♦ fortified orange juices
If you are not getting the recommended daily amount of vitamin d3 from the sun or your diet, you should talk with your physician about taking a vitamin d3 supplement.
While there are some dietary sources of vitamin d, very few foods naturally contain it. Vitamin d is found in certain types of fatty fish (halibut, salmon, and mackerel), animal organ meats like liver, and in very small amounts in eggs and dairy products. Most foods containing vitamin d, including dairy milk, are fortified with it, meaning that the nutrient is added to them as a supplement.
Truth About Vitamin D
I’m sure I’m not the only one to find headlines around sunshine and skin confusing. One minute, exposure to the sun’s UV rays is significantly increasing our risk of getting skin cancer, the next vitamin d is being hailed as the savior to solve our skin woes. So, what’s the truth?.
As the moment of truth with your bathing suit inches closer, you might be cursing your sweet tooth for the belly bulge you can’t seem to shed. But it could be what you’re not eating that’s actually responsible. A 2000 study reported in the archives of internal medicine reports that 77 percent of Americans are vitamin-d deficient. Numerous studies have shown d’s crucial role in strengthening bones, fighting depression, and boosting immunity, but now, after decades of research and thousands of studies, experts may have finally proven that missing out on that one little letter could be a major factor in pushing the number on your scale higher and higher.
The truth is, it doesn’t take much sun exposure for the body to produce vitamin d. Even committed proponents of unprotected sun exposure to recommend no more than 10 to 15 minutes of exposure to arms, legs, abdomen, and back, two to three times a week, followed by good sun protection. That minor amount of exposure produces all the vitamin d your body can muster.
Vitamin D and Your Health
The human body produces vitamin d as a response to sun exposure. A person can also boost their vitamin d intake through certain foods or supplements. Vitamin d is essential for several reasons, including maintaining healthy bones and teeth. It may also protect against a range of diseases and conditions, such as type 1 diabetes.
Vitamin d3 decreases cell multiplication and acts as an anti-inflammatory. In recent studies, inflammation is a critical element of tumor proliferation. Numerous studies have presented a link between high vitamin d levels and a lower risk of cancer. In a study called, health professionals follow-up, subjects were half as likely to be diagnosed with colon cancer with a high concentration of vitamin d3 as to those with low levels.
Factors that Might Affect your Vitamin D Levels
Few foods naturally contain vitamin d. The flesh of fatty fish (such as trout, salmon, tuna, and mackerel) and fish liver oils are among the best sources. An animal’s diet affects the amount of vitamin d in its tissues. Beef liver, cheese, and egg yolks have small amounts of vitamin d, primarily in the form of vitamin d3 and its metabolite 25(oh)d3.
A: that isn’t entirely clear. We know that low vitamin d levels are a risk factor for heart disease, but at this time, we do not know whether treating low vitamin d with supplements can prevent a heart attack. There are a number of large clinical trials studying this now. Part of the problem with finding the answer is accounting for the many factors involved in heart disease.
Anything that interferes with the body’s ability to make vitamin d through the skin, including liver or kidney disease, can cause deficiency. Malabsorption syndromes or a diet low in foods containing vitamin d can also lower vitamin d levels. The following factors may interfere with our body’s ability to make vitamin d.
Selected Food Sources of Vitamin
It isn’t easy to get enough vitamin d from your diet. While fortified vitamin d foods such as milk and cereals are available, most provide vitamin d2, a form that is much less well utilized by the body than d3. Good dietary sources include fortified foods, eggs, salmon, tuna, mackerel, and sardines. Since sunlight causes our bodies to make vitamin d, daily exposure is helpful.
Unfortunately, there are not many foods that contain an amount of vitamin d significant enough to provide many benefits. But if you prefer to get some vitamin d from food, the following foods are suggested. Wild salmon: a 3. 5 ounce serving of wild-caught salmon will provide about 988 IU of vitamin d. This makes it one of the best food sources.
For athletes, there are more potential benefits. Vitamin d has been linked to reduced inflammation and pain, a lower risk of fractures, and an increase in muscle protein and type ii muscle fibers. Studies have also drawn connections to improved vo2 max and force and power production. (it’s worth noting that some of the purported benefits of vitamin d, like bone health and power production, may produce the best results when combined with a healthy intake of vitamin k.
What are the Health Benefits of Vitamin D?
Looking to get more of the sunshine vitamin benefits? not getting enough sun? not eating enough vitamin d-rich foods? think you can stand to get a little bit more to support your health?
very good! Vitamin d is essential to your overall health and making sure you get enough is paramount to your well-being. Before you get started, it is important to know that there are different types of vitamin d: vitamin d3 and vitamin d2.
There are health benefits of sunlight. Vitamin d is produced when your skin is exposed to sunshine, or rather, the ultraviolet b (UV) radiation that the sun emits. The amount of vitamin d that your skin makes depends on such factors as:
the season: this factor depends a bit on where you live. In areas such as Cleveland, oh, the UV light does not reach the earth for six months out of the year due to the ozone layer and the zenith of the sun.
In the last 20 years, observational studies have linked a number of diseases to low vitamin d levels, like type 2 diabetes, cardiovascular disease, and cancer. But so far clinical trials have not revealed significant relationships between low levels of the vitamin and these conditions. The most convincing evidence for vitamin d benefits beyond bone health came from a massive study published in 2019 that examined the impact of vitamin d supplementation on cancer and cardiovascular disease through a randomized trial of over 25,000 people.
9 Vitamin D Benefits You Should Know—and How to Get More in Your Diet
In brief, vitamin from the sun saves the body from many complex diseases. A high concentration of vitamin d also helps with the level of testosterone in the body. It helps with getting and maintaining erections and influences the hormonal balance in a man’s body. Thus, the vitamin d benefits are essential for men’s health. It is a must-have component in maintaining a healthy and virile life that is physically and sexually balanced.
Now that you know how to get enough vitamin d in your diet, Dr. Avena Mcgrane tells us about the benefits of vitamin d and why it’s worth making sure you’re getting enough. Here are the biggest vitamin d benefits you need to know about. Read on, and before you head out to buy some supplements, make sure you first read up on what happens to your body when you take too much vitamin d.
Vitamins form a major portion of your kid’s healthy diet. They are highly essential to keep your child fit. As you try and incorporate more of it into your kid’s diet, it is important for you to know the importance of various vitamins. One of them is vitamin d, which delivers many health benefits. This essential vitamin is present only in a few varieties of food.
Sources of Vitamin D
Traditionally, vitamin d was known for calcium absorption and helping with bone health and growth. However, studies show the vitamin has a few more benefits such as the development of ourselves and immunity. So, how can you get the vitamin during these “darker” months? Experts say some natural foods are great sources of vitamin d such as fattier fish, eggs, liver or mushrooms.
You probably know that vitamin d is good for you and that one of the best of the best sources of vitamin d is the sun, but did you know that it can help to treat eczema?
unfortunately, because of a reduced indoor lifestyle more and more people in modern times have a vitamin d deficiency, meaning that most of us aren’t getting nearly enough.
Scientific studies have shown many benefits for vitamin d: it strengthens vitality, increases the strength of the immune system, strengthen bones, teeth, hair, nails, skin, it participates in the repair of the DNA, it fights depression, chronic fatigue, and the lack of sleep, it slows down the premature aging of cells, it improves the assimilation of vitamins, minerals, in particular, the calcium and magnesium.
Let us discuss why vitamin d is essential for you, and how it affects your body functions. Strengthens bones: vitamin d is essential for the absorption of calcium in phosphorus in the body, the two minerals that make up the basic structure of bones. Deficiency of vitamin d can lead to weak bones which are prone to fractures.