Most Americans are deficient in vitamin D. But what about people with darker skin? Well, that’s right! Darker skin absorbs sunlight better than light skin. This means dark-skinned individuals can get less sun exposure to reach their body’s needs. So they end up with lower calcium absorption. Since vitamin D helps absorb this important mineral, it’s also vital for preventing osteoporosis, which affects people who have lost bone mass as a result of aging and other factors.
So if you don’t eat enough oily fish like salmon or tuna, but you do take your prenatal vitamins, then you probably aren’t getting enough vitamin D. If you still can’t find a way to increase the amount of sun you’re exposed to every day, you might need to ask yourself why. You may not be eating enough fatty fish. Or maybe you’re eating too much red meat. Either way, you should make sure to meet your recommended daily intake of vitamin D by reaching for foods rich in this vitamin (and avoiding others).
What Are The Nutritional Facts Of Vitamin D?
Vitamin D occurs naturally in fortified food products. In order to get the maximum benefit from these natural sources, though, the Recommended Daily Allowance (RDA) is set at 1,000 IUs per day for men and women, according to US dietary guidelines. This is just one example of how important it is to consume enough vitamin D to prevent disease and death.
But what does vitamin D actually do? What nutrients does it help carry into the bloodstream? And how does this nutrient work together? Let’s go over some great benefits that vitamin D has to offer—and when you should talk to your doctor if you’re supplementing with this nutrient.
1. Makes Bones Stronger
Vitamin D helps strengthen bones, making them more resilient to physical stress during adulthood. Without adequate amounts of this nutrient you’ll experience fractures regularly throughout life. Bone loss naturally occurs as we age; however, bone loss caused by aging is often faster in someone’s 30s versus those in their 40s. Osteoporosis can cause fractures and other bodily damages.
2. Helps Prevent Diseases
Vitamin D plays an essential role in fighting infections, cancer, autoimmune conditions, Alzheimer’s disease, and a host of other diseases. According to a study done on rats, rats lacking vitamin D had an increased incidence of tumors and arthritis compared to the group that received a normal diet containing all of the recommended vitamin D levels. Additionally, vitamin D protects against macular degeneration, rickets, and glaucoma.
3. Reduces Inflammation
Though it may seem counterintuitive, research shows that vitamin D helps reduce inflammation. When researchers gave mice hypovolemic shock to induce acute inflammatory reactions, researchers found that when vitamin D was added to their diets they didn’t experience any signs of swelling. They saw no effects on weight, mortality, heart rate, glucose levels, or insulin levels. This demonstrates the ability of vitamin D to be protective against inflammation in itself, without requiring changes to metabolism in humans.
4. Boosts Immune System
One of the most prominent ways vitamin D is helping fight off diseases is through its strong immunity-boosting properties. Studies have shown that there is a direct link between vitamin D deficiency and decreased immune function in some circumstances. For instance, a 2014 review points out that in studies involving older adults and low vitamin D intake, those with lowest vitamin D blood levels reported significantly higher rates of morbidity and mortality than those with highest vitamin D intakes.
5. May Reduce Cancer Risk
Vitamin D deficiency appears to be linked to heightened cancer risk. Researchers found that those with the lowest levels of vitamin D had a 50 percent greater risk of developing melanoma, while those whose vitamin D intake was close to 90 percent were almost 75 percent more likely to develop throat carcinoma. The importance of vitamin D levels in both melanoma and lung carcinoma cannot be understated, so you’ll want to pay attention to their levels every time you feel the need to brush up on your vitamin D.
Can People Get Too Much Vitamin D In Their Food?
Although most people already know that there isn’t enough vitamin D in our diets to keep us healthy, there are other instances where excessive consumption of this nutrient may negatively affect our health. We’ve highlighted below some of the potential consequences of consuming too much vitamin D and should be aware of them.
1. Increased Kidney Stones
In cases of kidney stones, vitamin D can play an important part in reducing their formation and treatment. However, too many supplements will result in high doses that would do nothing to improve overall health. Be wary of taking large quantities that could potentially pose serious complications if eaten in excess.
2. Skin Irritation & Dryness
Too much vitamin D in your diet can affect skin health, but some of the best sources of this nutrient include fatty fish, particularly wild caught rainbow trout, krill, sardines, fatty tofu, and herring. Not to mention that vitamin D can help treat dry skin conditions such as eczema and psoriasis.
3. Liver Damage
As previously mentioned, vitamin D deficiency can lead to liver damage. Some evidence suggests that vitamin D may be able to help protect against liver damage through several mechanisms. High doses of vitamin E, the other fat soluble vitamin, can be beneficial in limiting further buildup of iron-rich particles on the liver surface. Other vitamins D and C may also do well in lowering liver enzymes and enhancing digestion, though their effectiveness is limited. Avoid adding any additional supplements into your diet until it’s clear that you do not have enough vitamin D to safely incorporate them.
4. Lowest Levels of Testosterone
According to a 2011 study published in Journal Arthritis Rheumatism, Vitamin D may be able to reduce testosterone levels in certain populations including young, postmenopausal (35-65 years old), and elderly men. Furthermore, women aged 45–60 may be especially vulnerable to the hormone’s effects due to estrogen withdrawal after menopause, though we’re encouraged to consult a medical professional before using supplementation medicines to manage this concern.
5. Chronic Fatigue
There is another significant negative factor associated with excess vitamin D, chronic fatigue. Although it’s unclear exactly why, one explanation is that vitamin D deficiency may contribute to this condition. Excess vitamin D levels may stimulate production of the protein alpha-ketoalkalase-II, which breaks down fat. As a result, vitamin D supplements, when taken regularly, may disrupt this process and impair muscle strength and endurance. Also, excessive vitamins A and K2 may affect nerve function, though this is thought to be due to other causes such as diabetes and kidney toxicity. Keep in mind that this effect is temporary and may be alleviated with proper management.
6. Less Than Healthy Hair Growth
Vitamin D deficiency appears to be directly correlated to hair loss in areas of the scalp affected by seborrhea. Seborrhea is an infection that is typically limited to the scalp—though it may occur anywhere, leading to bald patches or hair loss. To combat this issue, consider cutting back on extra sun exposure, especially outside the months of June, July, August, September, October, November, December, and January.
7. Obesity
Vitamin D has also been found to aid in managing weight, increasing fat burning and decreasing hunger. Moreover, vitamin D is very effective at regulating cholesterol levels and promoting weight loss. How high are your daily intakes? One review states that the average person is deficient by about 70 micrograms, which is around 700 IUs per day.
8. Depression
An abundance of research links vitamin D deficiency with depression and anxiety. Those individuals who live with obesity who also have low vitamin D intakes tend to experience reduced levels of beta-carotene and vitamin D.
9. Reduced Pain Relief
One of the most well-known reasons why vitamin D is so good for us is pain relief. The National Institutes of Health found that patients undergoing surgery for knee arthritis or hip fracture experienced better outcomes when they took supplemental vitamin D than patients taking only acetaminophen. Patients with severe abdominal pain treated with supplemental vitamin D reported a 60 percent reduction in pain intensity, and more importantly, none of them required opioids for pain management.
So how do you ensure that you are getting enough vitamin D? While research does indicate that sufficient dietary intake is a must, it’s always helpful to consult with a physician who specializes in treating people with poor nutrition. Your doctor can provide you with guidance and recommendations on whether it’s safe to add more vitamin D to your diet. Remember to look for information on dosage and quantity, rather than a single supplement with mixed results.
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