Vitamin D: Benefits, risks, deficiency, and how to get enough | Fusion - WeRIndia

Vitamin D is a fat-soluble vitamin essential for bone and immune health. It belongs to a group of compounds that includes vitamins D1, D2, and D3.

Your body produces vitamin D naturally when your skin is exposed to sunlight, but you can also get it from certain foods and supplements.

Vitamin D plays several key roles in the body as follows:

• Supports the absorption of calcium and phosphorus
• Promotes strong bones and teeth
• Helps regulate the immune system
• May improve resistance to infections and diseases

Health Benefits of Vitamin D

Research suggests vitamin D may help:

• Lower the risk of multiple sclerosis (MS)
• Reduce heart disease risk, including hypertension and stroke
• Prevent severe respiratory infections, including flu and possibly COVID-19
• Support immune health, lowering the risk of autoimmune conditions like type 1 diabetes and rheumatoid arthritis

May Regulate Mood and Reduce Depression

Studies show a link between vitamin D and improved mood. Supplementation may ease symptoms in people with:

• Depression
• Anxiety
• Fibromyalgia

May Support Weight Loss

People taking vitamin D and calcium supplements have reported more weight loss than those on placebos, possibly due to reduced appetite. However, the connection between vitamin D and weight is still being studied.

You may be at risk if you:

• Live in high-pollution areas
• Use sunscreen often
• Stay indoors frequently
• Have darker skin
• Live in cities with limited sunlight exposure

Symptoms of deficiency include:

• Fatigue and muscle aches
• Bone pain or weakness
• Frequent fractures, especially in legs or hips

A blood test can confirm deficiency, and doctors may recommend supplements or high-dose treatments.

While sunlight and food rarely cause overdose, excessive supplementation can raise calcium levels, leading to:

• Nausea, vomiting
• Abdominal pain
• Confusion and dehydration
• Frequent urination and extreme thirst

Getting enough vitamin D is crucial for maintaining bone strength, preventing diseases, and promoting mental health.

Sun exposure, diet, and supplements can help maintain healthy levels. However, always consult a healthcare provider before starting supplementation, especially in high doses.

Image from Pxhere (Free for commercial use / CC0 Public Domain)

Image Published on March 25, 2017

Image Reference: https://pxhere.com/en/photo/1260724