Getting the “D”
Okay Okay, settle down, its not what you may think……
Are you getting enough vitamin D? As a growing population, vitamin D deficiency is increasingly common and most of us don’t even realise we have inadequate levels in our bodies.
Getting enough vitamin D is important for typical growth and development of bones and teeth, as well as improved resistance to certain diseases. Vitamin D is a fat-soluble vitamin in a family of compounds that includes vitamins D1, D2, and D3. Your body produces vitamin D naturally when it’s directly exposed to sunlight. You can also get vitamin D from certain foods and supplements to ensure adequate levels of the vitamin in your blood. Vitamin D has several important functions. Perhaps the most vital are regulating the absorption of calcium and phosphorus and facilitating normal immune system function.
The in’s & out’s of Vitamin D
Here is some relevant information about the benefits of vitamin D, plus information about downsides, how much you need, and foods with vitamin D.
• Vitamin D fight disease
In addition to its primary benefits, research suggests that vitamin D may also play a role in reducing the risk of multiple sclerosis (MS). A 2018 review of population-based studies found that low levels of vitamin D were linked with an increased risk of MS.
Decreasing the chance of heart disease. Low vitamin D levels have been linked to increased risk of heart diseases such as hypertension, heart failure, and stroke. But it’s unclear whether vitamin D deficiency contributes to heart disease or simply indicates poor health when you have a chronic condition.
Reducing the likelihood of severe illnesses. Although studies are mixed, vitamin D may make severe flu and viral infections less likely. A recent review found that low vitamin D levels contribute to acute respiratory distress syndrome.
Supporting immune health. People who do not have adequate vitamin D levels might be at increased risk of infections and autoimmune diseases, such as rheumatoid arthritis, type 1 diabetes, and inflammatory bowel disease.
Strengthens Bones
Vitamin D is known for its bone-building and strengthening powers. The calcium that benefits your bones wouldn't be able to do its job without vitamin D. The two nutrients together can also help prevent osteoporosis. This condition occurs when a person has weak, brittle bones.
Supports Immune System
One study found that other than influenza or other respiratory illnesses, high latitudes and the winter season are risk factors for low vitamin D.3 With that in mind, vitamin D can be beneficial for building immunity.
Researchers analysed 25 randomized control trials comparing vitamin D supplements to placebos. They found that vitamin D reduced the risk of acute respiratory infection with either daily or weekly vitamin D supplementation, particularly in individuals who were deficient in it.
Helps Strengthen Muscles
Along with its bone-building abilities, vitamin D is also influential in strengthening muscles. The vitamin helps muscle fibers develop and grow, which can help with bone support to increase balance and reduce fall risk.
May Reduce Irritable Bowel Syndrome Symptoms
Vitamin D may be helpful for individuals with irritable bowel syndrome (IBS), as people with IBS may have vitamin D deficiencies. Some researchers found in one review that, across six studies with data from 572 participants, there was a link between vitamin D supplementation and less severe IBS symptoms.
They suggested the reduction in severity might be due to the anti-inflammatory effects of vitamin D. However, the researchers noted that the results could not be generalized to all people with IBS. They also said that the relationship between vitamin D supplementation and this change in IBS symptoms is complex and not completely understood.
• Vitamin D can regulate mood and reduce depression
Research has shown that vitamin D might play an important role in regulating mood and decreasing the risk of depression.
A review of 7,534 people found that those experiencing negative emotions who received vitamin D supplements noticed an improvement in symptoms. Vitamin D supplementation may help people with depression who also have a vitamin D deficiency. Another study identified low vitamin D levels as a risk factor for more severe fibromyalgia symptoms, anxiety, and depression.
• Can support weight loss
People with higher body weights have a greater chance of low vitamin D levels .
In one study, people with obesity who received vitamin D supplements in addition to following a weight loss diet plan lost more weight and fat mass than the members of the placebo group, who only followed the diet plan. In an older study, people taking daily calcium and vitamin D supplements lost more weight than subjects taking a placebo supplement. The researchers suggest that the extra calcium and vitamin D may have had an appetite-suppressing effect. Promising results, but more research is needed.
Vitamin D Deficiency
It is estimated that approximately 25% of the worlds population do not have sufficient vitamin D levels. There are a few reasons why a person may be deficient in vitamin D. These reasons range from not getting enough of the vitamin from foods you eat to taking medicines that don't allow vitamin D conversion or absorption in the body.
What are the symptoms of vitamin D deficiency?
The symptoms of a vitamin D deficiency in adults may include:
• tiredness, aches, and pains
• severe bone or muscle pain or weakness
• stress fractures, especially in your legs, pelvis, and hips
A healthcare professional can diagnose a vitamin D deficiency by performing a simple blood test. If you have a deficiency, your doctor may order X-rays to check the strength of your bones.
If you receive a diagnosis of vitamin D deficiency, a healthcare professional will likely recommend that you take vitamin D supplements. If you have a severe deficiency, they may instead recommend high dose vitamin D tablets or liquids. You should also make sure to get vitamin D through sunlight and the foods you eat.
Risks of too much vitamin D
If you take excessive amounts of vitamin D supplements, you may get too much of it. However, this is unlikely to happen through diet or sun exposure because your body regulates the amount of vitamin D produced through sun exposure.
Vitamin D toxicity can lead to an increase in your blood calcium levels. This can result in a variety of health issues, such as:
• nausea
• apathy
• vomiting
• abdominal pain
• dehydration
• confusion
• increased thirst
How much do you need?
There has been some debate over the amount of vitamin D required for optimal functioning. Recent studies indicate that we need more vitamin D than previously thought. Vitamin D supplements are available as vitamin D2 or vitamin D3, both of which can be used if you don’t get enough vitamin D already. Studies suggest that vitamin D3 increases vitamin D levels faster than vitamin D2 does, especially at higher doses. This is why vitamin D3 supplements are recommended.
Some of the main controversies surrounding vitamin D are:
• standardization of methods for measuring vitamin D levels
• the difference between free and total vitamin D testing
• defining low vitamin D status (insufficiency versus deficiency)
• screening versus treatment
• vitamin D threshold for the general population relative to a particular condition (such as pregnancy ) and health issues (such as kidney failure or osteoporosis)
The Recommended Dietary Allowances for vitamin D are as follows:
• infants (0–12 months): 10 mcg (400 IU)
• children and teens: 15 mcg (600 IU)
• adults ages 18–70: 15 mcg (600 IU)
• adults over age 70: 20 mcg (800 IU)
• pregnant or breastfeeding women: 15 mcg (600 IU)
Blood serum levels considered adequate range from 50–100 nanomoles per litre (nmol/L). Depending on your blood level, you may need more vitamin D. If you are taking supplements, you should not take more than 125 mcg (5,000 IU) per day.
It can be hard to get enough vitamin D through your diet alone, so you may want to ask a healthcare professional for a blood test and consider taking a vitamin D supplement.
