Your bone strength depends on vitamin D. So, vitamin D is behind the success of a healthy running athlete. It can prevent diseases like diabetes, heart diseases, depression, and autoimmune diseases. It can also help you to lose weight fast. Moreover, vitamin D can decrease the spread of cancer.
Vitamin D is present in some foods such as salmon, tuna, fish liver oil, and beef liver. Your skin can also synthesize Vitamin D when you expose it to the sunlight. Vitamin D2 and D3 are also available in supplements and widely used for bone diseases. However, vitamin D3 supplements can increase blood levels of the vitamin to a greater extent.1
People at the risk of vitamin D deficiency could be among the breastfed infants, older adults, and people having dark skin or low sun exposure. The recommended dose of vitamin D in a day is 600 IU. However, for children, it is 400 IU, and for older adults more than 70 years of age, the dose should be 800 IU. 2Photo by Adam on Unsplash3
Food doesn’t fulfill the required amounts of vitamin D. On average, more than 90% of people take less than 400 IU of vitamin D from their food. Hence, the use of supplements of vitamin D is increasing day by day. 4
This article gives you the benefits of vitamin D for a healthy life.
- Prevent Bone Weakening in Old Age
The bone is one organ in your body that constantly renews itself. The process of renewal slows down in old age. The women face the same problem after their menopause. In the US, more than 53 million people have a high risk of bone degeneration. You can also have fractures if the bone mass decreases.5
The weakening of bones is called osteoporosis. This condition prevails when you are short of vitamin D in your diet or don’t get exposed to sunlight. Vitamin D is essential for the calcium metabolism in your body.
So, vitamin D insufficiency can cause problems associated with calcium deficiency. Vitamin D and calcium use by older people and menopaused women can increase bone mass in the skeleton.6
In White or Mexican Americans, bone strength increases with increasing Vitamin D levels in the blood. These differences are due to different fat, skin pigment, genetics, and proteins in the people. 7
Vitamin D has a regulatory role for phosphate and calcium. These two nutrients are necessary for teeth, bones, and muscle health. Deficiency of Vitamin D can cause bone deformities and pain in bones.8
ESCEO conducted a study that showed that people with less Vitamin D blood levels have an increased rate of bone destruction. These people may show defects in the proper mineralization of bone.9
In winter, much of the body stores of Vitamin D is used up. However, in summers, vitamin D forms by exposure to sunlight. A study done on 9605 persons shows that 400 IU of vitamin D3 and calcium supplements can prevent fractures, especially in winter seasons. The researchers observed a 16% reduction in the risk of fracture in both men and women.10
- Reduce the Risk of Cancer
Vitamin D acts as an anti-inflammatory substance and can enhance the immune system. These properties make Vitamin D a weapon against cancer. It can induce the destruction of defective cells and diminish blood vessel formation. Thus, slowing the spread of cancer.11
Research showed that an increase in blood levels of vitamin D results in an 11% reduction in all cancer risks. The same study found a 24% reduction in death rates in women due to cancer. This reduction in cancer risk is seen in the people with normal weight while the obese didn’t show any reduction in cancer risk12
A study evaluating vitamin D relation to cancer states that maintaining Vitamin D levels in the blood at 100-150 nanomole per liter can prevent about 58,000 new cases of breast cancer and 49,000 new colorectal cases every year. These intakes can also reduce the fatality from breast, colorectal, and prostate cancers by half.13
In another study spanning five years showed that an increase in Vitamin D levels reduces the risk of breast cancer. Women taking vitamin D and calcium supplements experienced an 18% lower risk of breast cancer.14
Vitamin D might also prevent cancer of the colon. Research on 5,706 people showed that persons with Vitamin D levels of 87-100 nanogram per liter had a 27% lower risk of colorectal cancer. Mainly this risk is lower in women.15
An analysis of 7 studies found that vitamin D can reduce the death rate in patients having prostate cancer. It means that Vitamin D might not reduce the risk of any cancer, but it may prevent the aggressive state of cancer and reduce the death rate.16
- Help in Preventing Depression
Vitamin D plays many roles in brain functioning. It is present as a signaling agent in the brain areas that are involved in depression. Low levels of vitamin D can cause depression.17
In the Journal of Internal Medicine, a study stated that taking Vitamin D supplements seems to reduce the symptoms of depression. In clinical trials, low levels of vitamin D can lower the cognitive ability of the person. It can also correct the depressive and anxious states of the mind. 17
Also, vitamin D can be involved in seasonal affective disorder. It is a condition in which people have depression-like symptoms in the winter season. 18
Some overweight and obese patients particularly suffer from depression. Study after taking supplements of high dosing Vitamin D for one year showed a beneficial effect on the depressive state of the patients.17
Vitamin D has a role in preserving memory and improving cognition in older adults. The research showed that there was a significant increase in brain function in patients taking vitamin D supplements. 19
An animal study showed that the rats born to mothers deficient in vitamin D3 had abnormalities in their brains. Thus, vitamin D is essential for the development of the brain. Also, the proper brain functioning needs the vitamin D.20
- Helps You in Controlling Diabetes and Boosts the Weight Loss
In diabetes type 2, vitamin D helps in controlling your sugar metabolism. It acts on the pancreas and causes an increase in the secretion of insulin. 21
Vitamin D can also reduce the resistance of insulin in other tissues of the body. The resistance of insulin is a common problem in obese patients. Thus, Vitamin D use can increase your sensitivity to the hormones responsible for lowering blood sugar level.21
A review of 71 studies found that increasing Vitamin D levels in the blood can significantly decrease blood glucose levels. In this study, participants were diabetics as well as those who did not have diabetes. Thus, vitamin D decreases glucose levels in healthy people as well.22
Vitamin D supplements can significantly reduce the risk of diabetes type 1. This type of diabetes usually affects people of young age. Research on 81 diabetic newborn babies found a 78% reduction in the risk in babies who took 2000 IU of vitamin D.23
If you want to lose weight, you should start using vitamin D in your diet. It might have a role in suppressing appetite. In a study, there was weight loss in people using calcium and vitamin D supplements daily. 24
- Vitamin D Can Reduce Risk of Heart Diseases
Vitamin D is essential in regulating blood pressure. It plays a role in the growth of blood vessels. These functions make vitamin D an important agent in controlling heart diseases. Vitamin D can also reduce the process of inflammation. 25
Decreased synthesis of vitamin D in the skin can lead to its deficiency. Many heart diseases occur in Vitamin D deficiency, such as enlargement of the heart, hypertension, and an increase in lipid levels in the blood that can harm the heart. Using supplements of vitamin D can improve lipid levels and blood pressure.26
An increase in blood levels of vitamin D has shown decreased death rate in heart failure and stroke patients. In an analysis of 34 studies, 180,667 people were observed for 32 years. The results showed that the risk of heart diseases decreased by 10% for every 10 nanograms per milliliter increase in Vitamin D levels.27
In research on older adults more than 70 years of age, 800 IU of vitamin D per day showed protection against heart failure. Cholesterol is also a precipitating factor for heart problems. You can control your blood cholesterol levels by using Vitamin D regularly.28
Another study on blood pressure found that use 800 IU of vitamin D every day can reduce blood pressure in normal-weight patients who suffered from hypertension. 29
- Help Prevent Autoimmune Diseases
Multiple sclerosis is an autoimmune disease of the brain and spinal cord. It damages the covering of nerve cells, thus, blocks the transmission of the message from one part of the body to another. People may lose writing or speaking ability.
Vitamin D plays an essential role in immunity. Hence, it can reduce the risk of autoimmune diseases. In a study, raising vitamin D levels to 50 nmol per liter causes a decrease in the relapse risk by 50%. 30
This disease is often present in those people living away from the equator. They receive less sunlight and make less vitamin D. So, vitamin D might be a factor in developing the autoimmune disease.31
Researches on the role of vitamin D show that having adequate vitamin D in your body can prevent the disease. It can also decrease the severity of the disease in patients already having multiple sclerosis.32
In a study, the risk of the disease decreased to 41% in people having a high concentration of vitamin D in their blood.33 Other two studies showed a 62% reduction in the risk.34
Also, in the Journal of the American Medical Association, a study states that high Vitamin D levels can significantly reduce the risk of multiple sclerosis. The use of vitamin D supplements by pregnant mothers can also decrease the rate of the disease in babies.35
Conclusion
If you are low in vitamin D, be aware that you are at risk of bone damage, heart diseases, autoimmune diseases, and even cancer. You can use supplements of vitamin D to prevent these life-threatening diseases. Vitamin D can increase your bone mass. In winter, your body stores of vitamin D reduce. So, you might need the supplements.
Vitamin D reduces the threat of breast, prostate, and bladder cancer. Also, it protects you from autoimmune diseases. Common health problems of diabetes and weight gain also need vitamin D for their control. Vitamin D also controls your heart problems and makes you a healthy person in general.
If you want to lead a healthy and happy life, don’t let your body become deficient in Vitamin D.
References
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