Although we call it a vitamin, vitamin D is actually a hormone. This really shows how important it is to the body. It’s also the only vitamin that we can get without eating it – although sadly in Britain it’s hard to gain enough exposure to the sun for us to make enough!
The Risks of Not Getting Enough Vitamin D
Not getting enough vitamin D can pose several risks to your health and well-being. Vitamin D plays a crucial role in maintaining strong bones and teeth by aiding in the absorption of calcium and phosphorus from the diet. Therefore, inadequate vitamin D levels can lead to weakened bones, increasing the risk of fractures and osteoporosis, particularly in older adults.
Additionally, vitamin D deficiency has been associated with a higher risk of various chronic health conditions, including cardiovascular disease, autoimmune disorders, diabetes, and certain types of cancer.
Furthermore, insufficient vitamin D levels have been linked to impaired immune function, making you more susceptible to infections and illnesses. Inadequate vitamin D intake may also contribute to mood disorders such as depression and seasonal affective disorder (SAD), as vitamin D receptors are present in areas of the brain involved in regulating mood.
The Benefits of Vitamin D
Prevent Fractures in Older People
As you age, it’s normal to lose bone density. This is especially true in women after menopause. Bones can lose calcium and other minerals, and eventually, the rate at which you lose bone density is faster than the rate you build bones. Osteoporosis is a disease that occurs when you lose too much bone density. It results in weaker bones that are more susceptible to breaks and injuries from minor bumps and falls.
People with osteoporosis are usually prescribed vitamin D and calcium supplements to help stop bones weakening. Interestingly, a report analysing a dozen studies shows that high doses of vitamin D can consistently prevent fractures in older people.
Promote Healthy Bones and Teeth
Vitamin D regulates the calcium in your body. What this means is that vitamin D allows your body to absorb calcium. To build strong and healthy bones, you need calcium. Without enough vitamin D and calcium bones may become weak and lose mass. Research suggests that vitamin D deficiency may result in rickets. Rickets is a condition that affects bone development in children. Vitamin D promotes strong and healthy bones and teeth.
Encourage Normal Muscle Function
Vitamin D plays a vital role in regular muscle function. You need healthy muscles for strength and balance. Multiple studies suggest that low levels of vitamin D are associated with muscle weakness. This can increase the risk of falls and injuries. Vitamin D is not only beneficial for bones but muscles too.
Maintain Energy Levels
Fatigue or low energy levels are a common symptom of vitamin D deficiency. Considering that many people struggle to get vitamin D through sun exposure alone, especially in the winter months, vitamin D supplements may help to maintain good energy levels.
Support Normal Immune System Function
When talking about a healthy immune system, vitamin D has a big part to play. Evidence suggests there is a strong link between vitamin D levels and the immune system. Not enough vitamin D could lead to increased infections.
Research shows that low vitamin D levels are associated with more severe symptoms in autoimmune diseases, because it doesn’t just fuel the immune system, it helps maintain the right balance between T cells and B cells. B cells release antibodies that identify pathogens, whilst certain T cells produce cytokines and kill them, and often produce inflammation in the process. An imbalance in these processes is typical in autoimmune flare-ups.
Taking Vitamin D Supplements
Vitamin D3 supplements can help you hit your daily target without having to rely on your diet or sun exposure. When it comes to vitamin D supplements, the two most commonly available forms are vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). Vitamin D3 is found in animal sources and is a naturally occurring form of vitamin D and more easily absorbed into the body. Vitamin D2, on the other hand, mainly comes from plant foods and fortified foods. It’s thought that vitamin D3 is more effective at boosting vitamin D levels and is often a popular choice for vitamin D supplements.
How much vitamin D do I need?
The NHS website gives the following advice:
- Children from the age of 1 year and adults need 10 micrograms of vitamin D a day. This includes pregnant and breastfeeding women, and people at risk of vitamin D deficiency.
- Babies up to the age of 1 year need 8.5 to 10 micrograms of vitamin D a day.
- A microgram is 1,000 times smaller than a milligram (mg). The word microgram is sometimes written with the Greek symbol μ followed by the letter g (μg).
- Sometimes the amount of vitamin D is expressed as International Units (IU). 1 microgram of vitamin D is equal to 40 IU. So 10 micrograms of vitamin D is equal to 400 IU.
