Summary
By maintaining adequate levels of Vitamin D in our bodies, we can help prevent issues with bone health, immunity, and even mental health.
Vitamin D Essentials and Benefits
Vitamin D is an essential nutrient that we need that comes from two primary sources. From photosynthesis in plants in the case of Vitamin D2 (ergocalciferol), and Vitamin D3 (cholecalciferol), which is the animal form produced in the skin after exposure to sunlight.
Most of our daily intake of Vitamin D can and should come from the sun. However, during the winter, and for those who live in certain parts of the northern hemisphere where exposure to sunlight is sparse, supplementation with Vitamin D may be necessary to maintain necessary levels in the blood.
Before adding a supplement, be sure to get your levels tested. It is impossible to overdose on sun-based Vitamin D, but we can get too much through supplementation if taking it unnecessarily.
Excess levels of Vitamin D can result in:
- Elevated blood calcium
- Loss of appetite
- Nausea and/or vomiting
- Fluid imbalance
- Itching
- Muscle weakness and joint pain
- Disorientation
- Calcification of soft tissues
Vitamin D is a prohormone, which means it has to be activated within the body by certain mediators. After this, we receive all the benefits this powerful nutrient gives. Vitamin D has several benefits in our body.
It helps ensure our bones and teeth receive the calcium they need to remain strong and healthy, and prevent conditions like osteoporosis and other bone density related conditions.
However, in excess amounts, as stated above, it can elevate blood calcium levels, which among other things can result in calcification of soft tissues. The consequences of this are many, but some common issues are: calcific tendonosis (build up of calcium in the tendons of muscles), calcification of arteries (a precursor to atherosclerosis), primary familial brain calcification (which can lead to movement disorders), and nephrocalcinosis (a condition in the kidneys that is associated with kidney stones).
However, all of these conditions can be prevented by getting regular exposure to sunlight, and getting a blood test to determine if supplementation is necessary.
Even though getting too much has consequences, not getting enough has its own downfalls. For example, if children are deficient, it can lead to Rickets, which is a bone disorder characterized by inadequate calcification of bones. The result is soft bones and teeth, and the development of distorted bones and bowing of the legs.
Vitamin D is also important for regulating blood pressure. The reason for this is due to its role in maintaining fluid and electrolyte balance through the renin-angiotensin cycle. Some other benefits of getting an adequate intake of Vitamin D are:
- Gene transcription
- Cell differentiation
- Immune system function
- Regulating glucose tolerance
If you have been experiencing any of the issues associated with low Vitamin D levels, be sure to consult with your primary health care provider before considering supplementation. Vitamin D is known to interact with certain prescription drugs.
Getting enough Vitamin D through whole foods alone is difficult, but some foods that contain a small amount of Vitamin D are:
- Fish
- Egg yolks
- Mushrooms
- Shrimp
- Beef liver
- Fortified dairy products (e.g., milk and cheese)
Vitamin D is an essential micronutrient for achieving health and wellness. By maintaining adequate levels in our bodies, we can help prevent issues with bone health, immunity, and even mental health.
So get outside as much as possible and move your body!
