Vitamin D is also called the "sunshine vitamin" because it is produced in the skin in response to sunlight exposure. In fact, the body produces vitamin D naturally.
Certain foods also contain it, in addition to supplements that are used when blood levels are not adequate.
But why is Vitamin D so important? Let's clarify what Vitamin D is for.
Vitamin D has several important functions.
The most important is to regulate the absorption of calcium and phosphorus and facilitate the function of the immune system.
In fact, a sufficient amount of vitamin D is important for the normal growth and development of bones and teeth, as well as for improving resistance to certain diseases.
Let's look at the properties of Vitamin D in detail.
1. Vitamin D fights diseases
Scientific literature shows that vitamin D can:
- reduce the risk of multiple sclerosis, according to what was published by a 2006 study in the Journal of the American Medical Association
- decrease the chances of developing heart disease and helps reduce the likelihood of developing the flu
- A recent study analyzed the preventive effect of vitamin D against interstitial pneumonia. The published results stated that vitamin D3 is locally activated in lung tissues, suggesting that a high dietary intake of vitamin D3 may have a preventive effect against interstitial pneumonia.
2. Vitamin D reduces depression
Research has shown that vitamin D may play an important role in regulating mood and preventing depression. In a scientific study, scientists found that people with depression who received vitamin D supplements noticed an improvement in their symptoms.
3. Vitamin D prevents the onset of heart disease
In another study, overweight subjects who took a vitamin D dietary supplement improved their indicators of risk for developing heart disease.
4. Vitamin D and the gut
It has been observed that the ability of vitamin D to modulate immune system activity in the gut can influence the composition of the microbiome. Researchers noted an inverse association between vitamin levels and the concentration of two proteins (E-selectin and C-reactive protein) involved in the inflammation process; this could therefore indicate an anti-inflammatory action of vitamin D.
Attention
Many factors can affect the ability to get sufficient amounts of vitamin D solely through the sun. These factors include:
- Excessive use of sunscreen
- Spending a lot of time indoors
- Living in large cities where buildings block sunlight
- Having darker skin. (The higher the melanin levels, the less vitamin D the skin can absorb.)
These factors contribute to vitamin D deficiency in an increasing number of people. That is why it is important to obtain some of your vitamin D from other sources, in addition to sunlight.
Symptoms of a vitamin D deficiency in adults:
- fatigue, aches, and a general feeling of being unwell
- severe bone or muscle pain or weakness.
Doctors can diagnose hypovitaminosis by performing blood tests.
Vitamin D in foods
Few foods contain vitamin D. For this reason, some foods are fortified, meaning vitamin D is added during their production.
So where is vitamin D found? The foods that contain it are:
- salmon
- sardines
- egg yolk
- shrimp
- milk (fortified)
- cereals (fortified)
- yogurt (fortified)
It should be noted that any vitamin D supplementation should always be carried out only if recommended by your doctor.
Bibliography
- Suzanne Judd and Vin Tangpricha “Vitamin D Deficiency and Risk for Cardiovascular Disease” - Circulation. 2008
- Urashima M et al.” Randomized trial of vitamin D supplementation to prevent seasonal influenza A in schoolchildren.” - Am J Clin Nutr. 2010
- Kassandra L. Munger, et al “Serum 25-Hydroxyvitamin D Levels and Risk of Multiple Sclerosis” - JAMA. 2006
- R. Jorde “Effects of vitamin D supplementation on symptoms of depression in overweight and obese subjects: randomized double blind trial” - Jim 2008
- Tsujino et al. “Pulmonary activation of vitamin D3 and preventive effect against interstitial pneumonia.” - Journal of Clinical Biochemistry and Nutrition, 2019