The Sunshine Vitamin

health

Vitamin D, commonly known as the 'sunshine vitamin' is produced naturally in the skin when it is exposed to sunlight. You can also get it through certain foods. Vitamin D has long been known to help build strong bones by increasing the body's absorption of calcium and phosphorous. However, its benefits go well beyond bone health to all parts of the body. Vitamin D can act as an antioxidant, regulate immune activity, support cardiovascular health, modulate blood sugar balance, and more.

There is much more about this supposed vitamin that remains misunderstood. First, vitamin D is not a vitamin. In fact, it's more of a steroid hormone, similar to estrogen, testosterone, and cholesterol. Second, vitamin D does not refer to a single nutrient but a group of natural steroid chemicals, there are hundreds of different steroids found in plants and animals. Because of its hormone structure, vitamin D gets cells ready for other important hormones to do their work. It also helps the body absorb calcium, iron, magnesium, and zinc in the intestines. But vitamin D itself can't do anything useful until it is converted to an active form within the body called vitamin D3.

Sources and forms of vitamin D

Vitamin D from sunlight: Sunlight can be a potent natural driver of vitamin D synthesis. A 20-minute total-body exposure to sunlight produces approximately 10,000-20,000 IU of vitamin D.2,3.

Dietary sources of vitamin D: Aside from the sun, you can also get extra vitamin D through a few foods, like fatty fish (including salmon, tuna, mackerel, and sardines) and mushrooms (some of which are exposed to ultraviolet (UV) light to increase vitamin D levels). Foods like milk, orange juice, yogurt, and breakfast cereals can also be fortified with vitamin D. And of course, you can always go the supplement route, in the form of vitamin D3, if your doctor thinks it's necessary.

Health benefits of vitamin D:

It strengthens your bones: Vitamin D is famous for its bone-building and strengthening powers. Bone health is dependent on the dynamic process of remodeling. Vitamin D, along with other nutrients - like calcium - and hormones, helps bones to constantly rebuild as they naturally break down. You need vitamin D for bone growth - and to prevent bones from becoming brittle. When teamed with calcium, it can help prevent osteoporosis - one of the main causes of fractures and broken bones in the elderly.

It protects your heart: Research shows that vitamin D plays a role in the health of the cardiovascular system as well, helping to reduce the risk of various complications of the heart and blood vessels. Too little sunshine puts your heart at risk. Evidence is growing that vitamin D deficiency increases the risk of heart disease, congestive heart failure, high blood pressure, and chronic blood vessel inflammation associated with the hardening of arteries.

Vitamin D can help building muscles: Along with its bone-building abilities, vitamin D is also influential in strengthening muscles. Lack of vitamin D in the body can increase the risk of having weak muscles, which in turn increases the risk of falls. Vitamin D may help increase muscle strength thus preventing falls, which is a common problem that leads to substantial disability in old age.

It supports the immune system: Vitamin D can also help build immunity. It can support the immune system by fighting off harmful bacteria and viruses. In fact, this role in possibly preventing infections has become a critical concern during COVID-19 pandemic, as researchers are interested in its potential role in infection outcomes. Studies indicate that high latitudes and winter season are risk factors for both low vitamin D, increased influenza, and other respiratory illness and adverse outcomes.

It maintains oral health: Because vitamin D helps our body absorb calcium, it plays a crucial role in supporting oral health, lowering the risk of tooth decay and gum disease. There's an emerging hypothesis that the vitamin is beneficial for oral health, due to its effect on bone metabolism and its ability to function as an anti-inflammatory agent and stimulate the production of anti-microbial peptides.

It can help prevent Type 1 and Type 2 diabetes: While studies are not conclusive, vitamin D may be helpful for preventing both type 1 and type 2 diabetes. Studies suggest that vitamin D may help increase insulin sensitivity, boost beta cell function, and lessen inflammation - all potential benefits for reducing the risk of and helping manage type 2 diabetes.

It can help battle depression: The sun can brighten up your mood, and so can vitamin D. Researchers have found a significant relationship between depression and vitamin D deficiency.

It has been found that people with seasonal affective disorder appear to produce less vitamin D, which may affect the activity of the neurotransmitter serotonin. Serotonin is the same chemical that your brain pumps out when you go on a long run, eat a piece of chocolate, or hold the hand of the person you love. It's a feel-good hormone. So when the serotonin level is thrown off you may feel blue or be at a greater risk for mood disorders.

It may reduce cognitive decline and dementia: Did you know that vitamin D-deficient people are twice as likely to develop Alzheimer's and dementia? There are vitamin D receptors in brain tissue, which suggests that the vitamin may play a role in cognitive function. According to one study, vitamin D may help clear up amyloid plaque, the hallmark of Alzheimer's disease (the most common form of dementia).

Be smart about D: If possible, it's better to get your vitamin D from food sources rather than supplements. Choose fortified dairy products, fatty fish, and sun-dried mushrooms, which are all high in vitamin D.

Discuss supplement use with your doctor to ensure that the amount you're taking is appropriate for your needs. If you have a well-balanced diet, which regularly includes good sources of vitamin D, you may not need a supplement at all.