Health Benefits of Vitamin D: You should know

Vitamin D is often called the “sunlight vitamin for health” because you can get it only from sunlight and certain foods. But as you might have heard, that’s not all there is to know about Vitamin D. It’s not just a single vitamin; it’s actually a group of related fats called vitamins (Vitamin D1, Vitamin D2, and Vitamin D3). Each of these types has unique benefits. But given high levels of misinformation about this vital- err... fat, many people aren’t sure what they need or how to get it. Here are some crucial facts about Vitamin D that everyone should know.

There are two types of Vitamin D

1. Vitamin D2
2. Vitamin D3

Vitamin D2 is naturally produced by plants — especially yeast. In contrast, Vitamin D3 is produced by the body when your skin is exposed to UV rays from the sun. Vitamin D2 is the form used in supplements, and Vitamin D3 is the form found naturally in foods such as fatty fish and eggs.

You can get Vitamin D from sunlight — but not all sunlight

You can create your own Vitamin D by getting some sunlight on your skin. The sun’s ultraviolet B (UVB) rays convert a cholesterol-like molecule in your skin into Vitamin D. People in Northern latitudes get less UVB during these seasons, so they need to get more Vitamin D from other sources. You can also get Vitamin D from a tanning bed. But make sure it emits UVB, not UVA. UVA tanning beds don’t create Vitamin D.

Vitamin D is important for your bones

Vitamin D is best known for its role in bone health — and for good reason. If your bones don’t contain calcium, they’ll become weak and brittle. Vitamin D supplements help prevent this by encouraging your body to draw calcium from your diet and into your bones. Vitamin D also helps your body absorb magnesium and phosphorus, which are also important for strong bones.

Vitamin D also affects many other parts of the body

Vitamin D plays a key role in many of our bodies’ systems — from our hearts to our brains. It’s a key player in immune system function, metabolism, and red blood cell formation. Vitamin D has even been linked to a reduced risk of infections and certain cancers. Vitamin D deficiency can lead to health problems like poor sleep and seasonal affective disorder (SAD).

Improves Bone Health

Vitamin D is essential for bone health. It supports the function of the parathyroid and helps maintain calcium levels in the blood. Vitamin D also encourages the absorption of calcium, which is important for building strong bones. A lack of vitamin D can lead to a condition called rickets, which weakens bones and can result in deformities.

Vitamin D plays a role in regulating inflammation, which is thought to be involved in nearly every chronic disease from diabetes to cancer.

Vitamin D can help prevent infections by strengthening your immune system. It also combats certain types of cancer by promoting cell growth and inhibiting cell death.

Reduces Diabetes Risk

Vitamin D deficiency is associated with diabetes, and vitamin D supplementation has been shown to reduce the risk of developing diabetes. A recent study examined the association between serum 25-hydroxyvitamin D levels and glycemic control in patients with type 2 diabetes. The researchers found that higher levels of serum 25-hydroxyvitamin D were associated with better glycemic control, independent of baseline serum 25-hydroxyvitamin D levels.

Improve Heart Health

Vitamin D is known to improve heart health. It plays a role in the immune system and has been shown to lower blood pressure and help prevent cardiovascular disease. It may also reduce the risk of diabetes, cancer, depression, and cognitive decline.

Vitamin D supplements may also help people with osteoporosis or muscle weakness. The vitamin helps keep bones strong and lowers the risk of fractures.

May Lower Your Risk of Certain Cancers

Vitamin D may lower your risk of developing certain cancers.

A new study suggests that vitamin D may help prevent cancer. It found that people who had the highest levels of vitamin D in their blood were 21 percent less likely to develop colorectal cancer. The study was conducted by researchers from the University Of California San Diego School Of Medicine, Kaiser Permanente, and the Center for Health Research at Kaiser Permanente Colorado, and published in the American Journal of Epidemiology.

Vitamin D is a fat-soluble vitamin that is produced when skin is exposed to sunlight. The body also can make vitamin D from cholesterol or other fats, but this process takes longer than it does with sunlight exposure.

May Reduce the Risk of Premature Death

The health benefits of vitamin D are not limited to bone health. It reduces the risk of premature death. A study published in the British Journal of Nutrition showed that people with higher blood levels of vitamin D had a lower risk of dying from any cause.

People who have low levels of vitamin D are more likely to have higher blood pressure and cholesterol, which increases their chances of heart disease and stroke. A study published in the American Journal of Clinical Nutrition found that women who took high doses of vitamin D supplements for three months had significantly lower blood pressure than those who didn’t take the supplements.

Diminishes Symptoms of Depression

Depression is a psychological disorder worldwide. It has no specific cure and can be treated only by drugs, psychotherapy, or electroconvulsive therapy.

However, with the right diet, depression symptoms can be eliminated.

The best thing you can do for your mood is to get enough vitamin D. This vitamin helps keep your body’s brain chemicals in check, which helps control mood swings and prevent depression.

Vitamin D deficiency is a well-known risk factor for depression. In addition to helping balance brain chemistry, it also improves sleep quality and reduces anxiety levels.

Increases Muscle Strength

Vitamin D has been found to help your muscles, bones, and nervous system. It also helps your immune system and may reduce the risk of cancer.

The best way to get vitamin D is through sunlight. If you live in a sunny climate, this is easy. But if you're not getting enough sunlight, talk with your doctor about taking supplements.

Vitamin D can also be taken in supplement form, but it's important to talk with your doctor first because some people have allergies to vitamin D or have problems absorbing it from their digestive tract.

May Help Prevent and Treat Multiple Sclerosis

Multiple sclerosis is a neurological disease that causes damage to the central nervous system. It can affect the brain, spinal cord, and optic nerves and cause symptoms such as numbness, tingling, loss of vision, muscle weakness, or paralysis.

Research suggests that vitamin D may play a role in preventing or treating multiple sclerosis. A study published in 2012 found that people with multiple sclerosis who took vitamin D supplements had lower levels of inflammation in their blood than those who didn’t take supplements.

Another study published in 2013 found that people with multiple sclerosis who took high doses of vitamin D experienced fewer attacks than those who received a placebo.

Prevention of the common cold

The common cold is a viral infection that causes symptoms such as sneezing, coughing, sore throat and fever.

In the past, doctors treated the common cold by using antibiotics to fight off bacteria. But in recent years, researchers have realized that vitamin D may help prevent the common cold.

A 2011 study showed that people who took vitamin D supplements daily for 10 weeks had a significant decrease in the number of colds they got over the winter. And a 2009 study found that vitamin D supplements led to fewer cases of colds among women who were pregnant or breastfeeding than those who didn't take them.

The reason for this? Vitamin D helps our immune system produce antibodies that fight off infections. Another study suggested that vitamin D might even help prevent other types of infections like tuberculosis (TB).

The Harvard School of Public Health recommends getting at least 400 IU of vitamin D per day from food or supplements (or 200 IU from sunlight). However, most Americans don't get enough from diet alone — just 15 minutes of sun exposure each day can provide up to 100 percent of your recommended daily intake.

Reduction of chronic pain

Many studies have shown that vitamin D has a significant effect on chronic pain. In one study, people who had vitamin D deficiency had more pain after exercise than those who had sufficient intake. A Harvard Medical School study showed that people with chronic low vitamin D levels have increased levels of inflammatory markers, which can lead to chronic conditions like heart disease and cancer.

A recent study also found that people with chronic pain had significantly lower levels of vitamin D compared to healthy adults without pain. The researchers concluded that this could be due to a lack of sunlight exposure or dietary sources of vitamin D.

Conclusion

Vitamin D is a crucial nutrient that affects many different aspects of your health. The best way to get it is through natural sunlight exposure. If you live in a place with less sunlight, you may need to take a supplement. The best time to take a Vitamin D supplement is in the morning when your body is most able to absorb it.

If you get enough Vitamin D, it can be very beneficial to your health. But if you don’t get enough, you may be at an increased risk of certain diseases and disorders. Try to get the recommended daily amount of Vitamin D. If you can’t get enough from sunlight and diet, supplementing with Vitamin D is a good idea.

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