Top 5 Benefits Of Taking Vitamin D Supplements Daily
Vitamin D is a fat-soluble nutrient that plays a crucial role in maintaining good health. The body produces it in response to sunlight, and it is also found in certain foods and supplements. In addition, vitamin D regulates calcium and phosphorus levels in the body, which is essential for bone health. It also plays a vital role in the immune system, cell growth, and reducing inflammation1.
The Role of Vitamin D In The Body
Vitamin D is essential for calcium absorption from the intestine into the bloodstream. Calcium is required to grow and develop bones and teeth and plays a role in muscle and nerve function. Vitamin D also helps regulate immune function and can reduce inflammation. As a result, it is beneficial in reducing the risk of chronic diseases such as diabetes, cardiovascular disease, and some cancers2.
Top 5 Benefits Of Vitamin D
Benefit #1: Strengthening bones and reducing the risk of osteoporosis
As we age, it is not uncommon for our bones to weaken, leading to debilitating conditions. Vitamin D is essential for bone health. It helps the body absorb calcium and phosphorus necessary for bone growth and strength. Without adequate levels of Vitamin D, bones can become brittle and weak, leading to a condition known as osteoporosis. Studies have shown that vitamin D supplements can reduce the risk of fractures in older adults3.
Benefit #2: Boosting The Immune System
Vitamin D plays a crucial role in the immune system. It helps the body produce proteins that fight off infections and diseases. Vitamin D deficiency has been linked to an increased risk of respiratory infections, such as the flu and pneumonia. Studies have also shown that Vitamin D can reduce the risk of autoimmune diseases, such as multiple sclerosis and rheumatoid arthritis4.
Benefit #3: Reducing The Risk Of Chronic Diseases
Vitamin D is beneficial in reducing the risk of chronic diseases such as diabetes, cardiovascular disease, and some cancers such as prostate, colorectal, and breast cancer. Studies have shown that people with higher Vitamin D levels have a lower risk of developing these diseases. In addition, vitamin D helps regulate blood sugar levels, reduces inflammation, and improves cardiovascular function.
Benefit #4: Improving Mood And Reducing Depression
Vitamin D plays a role in regulating mood and reducing symptoms of depression. Studies have shown that people with lower levels of Vitamin D are more likely to experience symptoms of depression. Supplementing with Vitamin D has been shown to improve mood and reduce symptoms of depression5.
Benefit #5: Supporting Weight Loss
Vitamin D may play a role in weight loss. Studies have shown that people deficient in Vitamin D are more likely to be overweight or obese. In addition, vitamin D helps regulate insulin levels, essential for maintaining healthy blood sugar levels and preventing weight gain5.
How Much Vitamin D Do You Need?
The recommended daily intake of Vitamin D varies depending on age and sex. The National Institutes of Health recommends the following daily intake:
- Infants up to 12 months: 400-1000 IU
- Children 1-18 years: 600-1000 IU
- Adults 19-70 years: 600-800 IU
- Adults over 70 years: 800-1000IU
However, some experts recommend higher doses of Vitamin D for optimal health benefits6.
Sources Of Vitamin D
There are two primary sources of Vitamin D: sunlight and food. The body produces Vitamin D when the skin is exposed to sunlight. However, getting adequate levels of Vitamin D from sunlight alone can be difficult, especially in winter or for people who spend most of their time indoors. Foods that are rich in Vitamin D include:
- fatty fish (salmon and tuna),
- egg yolks
- cereal (fortified)7
Incorporating Vitamin D Into Your Daily Routine
Vitamin D is an essential nutrient for maintaining good health. It plays a vital role in bone health, immune function, and reducing the risk of chronic diseases. With all of the benefits outlined above, you can see the value of Vitamin D. Through a proper diet, exposure to the sun, and supplementation, you should get your daily dose of Vitamin D.
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- Vitamin D, https://www.hsph.harvard.edu/nutritionsource/vitamin-d/#:~:text=It%20is%20a%20fat%2Dsoluble,control%20infections%20and%20reduce%20inflammation.
- Vitamin D, https://www.mayoclinic.org/drugs-supplements-vitamin-d/art-20363792.
- The Important Role Of Vitamin D, https://www.pharmacytimes.com/view/otcfocusvitamind-0210.
- Vitamin D Benefits, https://www.healthline.com/health/food-nutrition/benefits-vitamin-d.
- Vitamin D, https://www.yourhormones.info/hormones/vitamin-d/.
- Vitamin D- Uses, Side Effects, And More, https://www.webmd.com/vitamins/ai/ingredientmono-929/vitamin-d.
- Linus Pauling Institute-Micronutrient Information Center- Vitamin D, https://lpi.oregonstate.edu/mic/vitamins/vitamin-D.