Vitamin D Benefits, Advantages & Rich Sources Explained

health benefits of vitamin d — (Source: everydayhealth.com)

Vitamin D is a fat-soluble vitamin beneficial for the absorption of calcium and phosphorous. It also strengthens a body’s immune system. Therefore, an adequate amount of dietary vitamin D is essential for individuals to develop strong bones and improves resistance to specific diseases.

Want to learn more about vitamin D benefits?

If yes, scroll down.

Top 4 Health Benefits of Vitamin D

Do you experience fatigue or suffer from aching bones frequently? If yes, it can be a tell-tale sign of vitamin D deficiency. Hence, you must consume food items rich in this nutrient to recover and prevent such conditions in future.

Here are some important vitamin D benefits –

Reduces the Risk of Depression

People with fibromyalgia commonly suffer from vitamin D deficiency. However, as per the Healthline, vitamin D regulates your mood and helps in reducing the risk of depression.

Fights against Diseases

Vitamin D reduces the potential risk of developing multiple sclerosis, heart diseases, and flu. It improves the functioning of T-cells, macrophages, and protects against pathogens. Also, as per Healthline, 51.5% of patients (40 years+) with adequate dietary vitamin D levels were less likely to suffer from severe outcomes from COVID-19.

Helps in Weight Loss

A study suggests that people with obesity experienced weight loss after including vitamin D-rich diets and vitamin D supplements. Reduction of obesity is also helpful in reducing the risk of diabetes type 2 by normal insulin regulation.

Controls Gestational Diabetes

Pregnant women suffering from a lack of vitamin D are more prone to developing gestational diabetes. However, WHO states that there is no prominent evidence of vitamin D supplements improving maternal health. Hence, a pregnant woman must consult a doctor before making any dietary changes. Most healthcare professionals prescribe consuming a balanced diet to ensure wholesome nutrition.

Now that you are aware of the uses and benefits of vitamin D, scroll down to know the symptoms of vitamin D deficiency.

How to Know if You Have Vitamin D Deficiency?

Take note of the following 8 symptoms to understand what happens with vitamin D deficiency –

Frequent infections and flu
Delay in the healing of wound or infection
Depression
Hair loss
Poor bone health
Muscle aches
Back pain
Chronic exhaustion

If you suffer from any of these symptoms, make sure to consult a doctor. He/she will recommend getting a blood test to determine the vitamin D levels in your blood.

The most common blood test is 25-hydroxyvitamin D, or 25(OH)D. You do not need to fast to prepare yourself for this test.

Take a look at the list below to determine whether your vitamin D levels fall under adequate, low and high –

Healthcare professionals will prescribe you medication or recommend dietary changes as per the severity of your condition.

However, maintaining a daily diet comprising rich sources of vitamin D can help prevent these symptoms from occurring in the first place.

Main Sources of Vitamin D

After knowing how to check vitamin D deficiency, supplement it with food items rich in vitamin D if you notice your vitamin D level is lower than the average.

Here is a table comprising top 8 food items rich in vitamin D. Have a look!

Foods	Dietary Proportion
Cod liver oil	448IU/ tsp
Egg Yolk	37IU/1 egg
Cow's milk	1IU/100 grams
Beef liver	36 IU/2.5 ounces cooked
Herring	216 IU/3.5 ounces; cooked
Cereal and Oatmeals	54-136IU (1/2 a cup)
Salmon (Farmed Atlantic Origin)	526 IU/3.5 ounces; cooked
White mushroom	7IU/100 grams

Besides, you must supplement your diet with adequate exposure to sunlight. It is one of the important natural sources of vitamin D. Exposure to sunlight for 10-15 minutes between 10 am and 3 pm or noontime is ideal and safe.

What Are the Side Effects of Taking Too Much Vitamin D?

Note that despite vitamin D benefits, vitamin D levels exceeding 100ng/ml in your blood is considered harmful.

Take a look at the risk factors associated with overconsumption of vitamin D –

High Calcium Level in Blood – The normal range of calcium levels in your blood should be 8.5–10.2 mg/dl. Excessively high blood calcium levels lead to hypercalcemia. Symptoms include fatigue, excessive thirst, and frequent urination, among others.
Poor Appetite and Nausea – People consuming higher amounts of vitamin D3 than necessary witness poor appetite and nausea.
Reduced Bone Density – Excessive intake of vitamin D reduces the functionality of vitamin K2, leading to poor bone health.

Other risk factors include –

Kidney damage
Constipation
Diarrhoea

Thus, keep all these vitamin D benefits in mind and maintain a balanced diet to increase vitamin D levels in your body. Also, supplement it with proper exercises and lifestyle changes for better results. Plus, do not forget to consult a trusted healthcare professional before chalking out a diet chart.

Frequently Asked Questions

✓ Is consuming vitamin D with anticonvulsants beneficial?

No, anticonvulsants aid in breaking down vitamin D. This ultimately reduces calcium absorption in your body. Therefore, individuals on anticonvulsants must consult a doctor before making dietary changes.

✓ Is vitamin D advantageous for patients with rickets?

Yes, one of the important vitamin D benefits is to develop strong bones. However, children suffering from rickets require additional medical help based on the severity of their health condition. Doctors may also prescribe surgery to correct any bone deformity.