There are many stories about the significance of vitamin D everywhere you look. Numerous health benefits of the “sunshine vitamin,” including those for fertility, immune function, and bone health, have been demonstrated.
To learn more and gain a better understanding of the significance of vitamin D, read through the top nine questions about this nutrient’s relationship to health.
1. What is vitamin D, exactly?
A fat-soluble vitamin called vitamin D works to keep calcium and phosphorus levels in the blood at healthy ranges.
By improving calcium absorption, vitamin D contributes to the development and maintenance of strong bones.
2. Ergocalciferol VS Cholecalciferol
Ergocalciferol (vitamin D2) as well as cholecalciferol are the two primary forms of vit D found in foods and dietary supplements (vitamin D3).
The plant version of vitamin D is called ergocalciferol (vitamin D2), and it usually comes from yeast and mushrooms. Vitamin D2 is present in most prescribed vitamin D preparations.
Your body makes the form of vitamin D known as cholecalciferol (vitamin D3) after being exposed to sunshine. Vitamin D3 isn’t found naturally in many meals, but fatty such as salmon or mackerel are great sources. As plant-based supplements gain popularity, certain products now contain vitamin D3 from lichen in place of the majority of supplements, which get their vitamin D3 from lanolin.
Vitamin D3 is typically the chosen supplemental form since studies show it to be more effective at increasing blood vitamin – d than vitamin D2.
3. Can the sun provide vitamin D?
There’s a good reason why vitamin D is commonly referred to as the “sunshine vitamin.” Your body can manufacture all of the vit D you need if you get enough sun exposure.
You might not make enough vitamin D if you don’t get enough sun exposure. The same holds true if you experience impaired liver or renal function or have trouble metabolizing vitamin D. Age, locality, times of day, smog, & sunscreen use can all have a significant impact on how much vitamin D is created in the body as a result of sun exposure.
Your skin grows less effective at producing vitamin D from sunshine as you age. Additionally, older persons are more prone to spend some time indoors, which may have an impact on vitamin D synthesis. The quantity of vit D you can make from the sun depends greatly on your location. For four months out of the year, most of United States cannot produce vitamin D from sunlight. It could be challenging for you for up to seven months if you reside in the northern United States or Canada.
Additionally, applying sunscreen lessens the vitamin d generated by exposure to the sun. The use of sunscreen is still recommended by experts to keep your skin & health status first from sun, but remember as sunscreen with such an SPF of 8 or higher will prevent 90% of the light required for vitamin D production.
4. Can you get vitamin D from food?
It is difficult to get enough vitamin D from your diet alone because vitamin D occurs naturally in very few foods. Fatty fish (such as salmon), liver, and egg yolks naturally contain some vitamin D. Breakfast cereals and milk are often fortified with vitamin D. The process of fortification adds vitamin D to food or beverages that may not contain it naturally. Drinking a quart of fortified milk each day provides you with about 10 mcg (400 IU) of vitamin D.
5. How do you know if you’re getting enough vitamin D?
The optimal vitamin D blood level is a long-debated topic, but most experts agree that you should aim for at least 30 ng/ml. If you’re curious or concerned about your vitamin D levels, be sure to discuss with your healthcare provider – they can order a simple blood test to determine your vitamin D level.
6. How much vitamin D do you need?
Experts don’t completely agree on how much vitamin D you need each day, either. The current Recommended Dietary Allowance (RDA) for vitamin D is 15-20 mcg (600-800 IU) per day, depending on age, and the upper limit for daily intake is 100 mcg (4,000 IU).
Vitamin D experts, however, consider the RDA to be conservative and typically recommend higher doses for most adults. Research suggests that doses between 50 mcg (2,000 IU) and 100 mcg (4,000 IU) are both safe and effective at maintaining healthy vitamin D levels. Individuals with higher weights, those that take medications that affect vitamin D metabolism, or those that have difficulty absorbing vitamin D may need even higher amounts of vitamin D each day. Make sure you talk with your healthcare provider to determine how much vitamin D you need each day.
7. Why is vit D essential for healthy bones?
The majority of the time, people associate calcium with bone health, however, vitamin D is also important.
Yes, calcium is necessary to create and maintain healthy bones, however vitamin D aids in the efficient absorption of calcium by your body. As a result, they complement one another, and you truly need both for good bone health.
You eventually lose bone mass as you age. Although it’s a natural process, consuming enough of the essential minerals for bone health, such as vitamin d and Calcium, can help you keep your bones strong and sustain a healthy lifestyle throughout years to come.
8. Are there any additional health advantages to vitamin D besides maintaining bone health?
According to Shady Grove Conception, adequate vitamin D levels are linked to increased pregnancy rates in some women who are attempting to get pregnant and can support fertility.
To maintain healthy pregnancy outcomes, immunological health, and hormonal health, healthy levels of vitamin D are also necessary..
9. Can vitamin D be consumed in excess?
However vitamin D is a crucial essential, there is such a thing as having excessive amounts of a good thing. Because vit D is fat-soluble, it might be challenging for your body to eliminate if you consume too much of it. There is a 100 mcg cap on vitamin D. (4,000 IU). Increased calcium levels in the blood can result from excessive vitamin D consumption, which can also have other negative effects.
Supplements enable you to consume too much vit D even if this is tough to do through diet. The recommended daily allowance for vitamin D is 100 mcg (4,000 IU). For some people, higher doses might be advised, but only when a healthcare professional is present to monitor you. Consult your doctor to find out the proper dosage if you already take (or are considering taking) a supplement of vitamin D.
Does sunshine cause you to worry? Honestly, no. The body is quite effective at controlling the dose of vitamin D that is produced. You do not need to worry about absorbing too much vit D from sunshine as a result. However, if you’re going to be in the sun more, make sure to use sunscreen.
A vital component of your general health is vitamin D. You must make sure you consume enough of this essential nutrient because it plays a part in immune system functioning, fertility, and pregnancy. When you can, choose meals high in vitamin D, get some sun (safely), and think about taking a slightly elevated vitamin D supplement that makes up the difference. Your greatest assurance that the contents of the container correspond to the label is to buy vitamin D supplements that have undergone independent testing and certification.
Dietitian Iksana Khan is Ambassador of SDNO from Nur International University. She can be reached at firstname.lastname@example.org
Disclaimer: The information in this article is not intended as sound medical advice for your particular illness; rather, it is meant to increase awareness of common health issues. Before implementing any recommendations made in this article or choosing a treatment plan based on its contents, you should always speak with a qualified healthcare professional.