Vitamin D Benefits, Advantages & Rich Sources Explained

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.

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.

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 –

• Adequate – 50 nmol/l or above
• Low – 30 nmol/l or below
• High - 125 nmol/l or above

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.

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.