Emma Miller
Many factors can affect your ability to get enough vitamin D. Vitamin D is sometimes called the “sunshine vitamin” because it is produced in the skin in response to sunlight. It is a fat-soluble vitamin from a family of compounds that includes vitamins D-1, D-2, and D-3.
Your body produces vitamin D naturally when it is exposed to direct sunlight. You can also get it through certain foods and supplements to ensure that you have sufficient levels of the vitamin in your blood.
Vitamin D has several important functions. Perhaps the most important of these are regulating the absorption of calcium and phosphorus and ensuring the normal functioning of the immune system. Getting enough vitamin D is important for the normal growth and development of bones and teeth, as well as for increasing resistance to certain diseases.
Here are three more amazing benefits of vitamin D.
Vitamin D fights disease
In addition to its main benefits, research shows that vitamin D may also play a role in
Reducing the risk of developing multiple sclerosis, according to a 2006 study published in the Journal of the American Medical Association. It reduces the likelihood of developing cardiovascular disease, according to a 2008 study published in Circulation, and helps reduce the likelihood of developing the flu, according to a 2010 study published in the American Journal of Clinical Nutrition.
Vitamin D reduces depression
Studies have shown that vitamin D can play an important role in regulating mood and preventing depression. In one study, researchers found that people with depression who took vitamin D supplements saw an improvement in their symptoms.
In another study of people with fibromyalgia, researchers found that vitamin D deficiency is more common in those who also experience anxiety and depression.
Vitamin D promotes weight loss
Consider adding vitamin D to your diet if you are trying to lose weight or prevent heart disease.
In one study, people who took daily calcium and vitamin D supplements were able to lose more weight than participants who took a placebo supplement. Scientists said the extra calcium and vitamin D suppressed appetite.
In another study, overweight people who took daily vitamin D supplements improved their risk markers for heart disease.
Many factors can affect your ability to get enough vitamin D through the sun alone. These factors include:
- Being in an area with high levels of pollution
- Using sunscreen
- Spending more time indoors
- Living in large cities where buildings block sunlight
- Darker skin (the higher the level of melanin, the less vitamin D the skin can absorb).
These factors contribute to vitamin D deficiency in an increasing number of people. That’s why it’s important to get some of your vitamin D not only from sunlight but also from other sources.
Symptoms of vitamin D deficiency in adults include:
- fatigue, aches, and pains, as well as general malaise
- severe bone or muscle pain or weakness that can cause difficulty climbing stairs
- stress fractures, especially of the legs, pelvis, and hips
Doctors can diagnose vitamin D deficiency by performing a simple blood test. If you are deficient, your doctor may order an X-ray to check the strength of your bones.
If you are diagnosed with a vitamin D deficiency, your doctor will likely recommend that you take a daily vitamin D supplement. If you have a severe deficiency, they may recommend high-dose vitamin D pills or liquids instead. You should also get vitamin D through sunlight and the foods you eat.
Food sources of vitamin D
Some foods contain vitamin D. Because of this, some foods are fortified. This means added vitamin D. Foods that contain vitamin D include:
- salmon
- sardine
- egg yolk
- shrimp
- milk (fortified)
- cereals (enriched)
- yogurt (enriched)
- orange juice (fortified)
It can be difficult to get enough vitamin D every day just from the sun and food, so taking a vitamin D supplement can help.
