Vitamin D offers numerous benefits. Besides being obtained from gentle morning and evening sunlight to help absorb dietary calcium for bone strengthening and preventing osteoporosis and bone thinning, it has other advantages. For example, vitamin D has anti-inflammatory properties, boosts the immune system, regulates blood sugar levels, controls blood pressure, reduces the risk of cardiovascular diseases, alleviates stress, and diminishes symptoms of depression.
Importance of Vitamin D
Vitamin D is mainly responsible for helping to absorb calcium, helping to strengthen bones and prevent osteoporosis.And vitamin D has many of a special attributes such as vitamin D has a similar structure as sex hormone,Therefore it has important role to regulate important processes in body e.g.
- Helps reduce parathyroid hormone.
- Prevents calcium loss from bones.
- Increases insulin secretion.
- Helps balance blood sugar and prevent diabetes.
People who are deficient in vitamin D are more likely to develop type 2 diabetes than the general population, and vitamin D supplementation helps the body metabolize sugar. Glucose metabolism has improved significantly.
Vitamin D is also associated with hypertension and cardiovascular diseases.
Vitamin D also plays a crucial role in stimulating the body’s immune system. Vitamin D receptors have been discovered on T cells and B cells, which are white blood cells responsible for eliminating foreign invaders that threaten the body, such as bacteria, viruses, and cancer cells.
Vitamin D helps the brain release more serotonin, which helps reduce stress and depression.
In terms of skin health, vitamin D aids in cell proliferation and the development of cells to repair different damaged areas, helping to delay skin aging.
Vitamin D also affects exercise and sports performance, particularly in endurance sports such as:
- Long-distance running
- Cycling
- Triathlons
In addition, it has been found that vitamin D helps increase potential as follows.
- Brings more oxygen from the blood to the various muscles while exercising.
- Reduces symptoms of muscle fatigue and inflammation.
- Increases muscle strength and endurance.
Sources of Vitamin D
The body obtains vitamin D primarily from two sources: food and sunlight.
- Sunlight: Vitamin D is synthesized in the skin when exposed to UVB rays from sunlight. This process converts cholesterol in the skin to vitamin D, which is then stored in the liver to help metabolize fat, nourish bones, and regulate calcium levels. To prevent vitamin D deficiency, it is recommended to get some sunlight exposure, especially in the morning (from 6:00 a.m. – 9:00 a.m.) and in the evening (from 4:00 p.m. onwards). Aim for about 15-20 minutes of sunlight exposure.
- Diet: Consuming foods rich in vitamin D is crucial. Excellent sources include oily fish such as salmon, tuna, mackerel, sardines, and eggs, and vitamin D-fortified milk. If adjusting your lifestyle is challenging (due to insufficient vitamin D intake from food or limited sun exposure), taking vitamin D supplements is a viable alternative. For accurate treatment and optimal results, consulting a doctor and checking your blood vitamin D levels before supplementation is recommended.
Summary of Vitamin D Benefits
- Reduces stress and combats depression
- Improves sleep quality
- Reduces rheumatoid pain
- Enhances hormone synthesis
- Stimulates the immune system
- Prevents allergies and autoimmune diseases (SLE)
- Improves calcium absorption
- Prevents osteoporosis and bone thinning
- Regulates blood sugar and blood pressure levels
- Reduces the risk of cardiovascular diseases
Reference
- Heike A. Bischoff-Ferrari Catherine M. Gordon David A. Hanley Robert P. Heaney M. Hassan Murad Connie M. Weaver Evaluation, Treatment, and Prevention of Vitamin D Deficiency: an Endocrine Society Clinical Practice Guideline. The Journal of Clinical Endocrinology & Metabolism, Volume 96, Issue 7, 2011:1911–1930.
- Lips P, Hosking D, Lippuner K, Norquist JM, Wehren L, Maalouf G, et al. The prevalence of vitamin D inadequacy amongst women with osteoporosis: An international epidemiological investigation. J Intern Med. 2006;260:245–54.
