Vitamin D and its importance

Vitamin D and its importance 

in our life

Vitamin D is essential for bone strength and may be good for supporting the immune system and other functions. The human body produces vitamin D as a response to sun exposure. Certain foods and supplements can also boost a person’s vitamin D intake. Vitamin D is essential for maintaining healthy bones and teeth. It also plays many other important roles in the body, including regulating inflammation and immune function. Despite its name, vitamin D is not a vitamin but a hormone or prohormone. Our exposure to sunlight, which is vital for the body to produce vitamin D, varies with the seasons. The majority of the vitamin D which our bodies require is produced by the skin. Sunlight's UV rays are needed to produce vitamin D3, and the liver and kidneys are needed to produce vitamin D in its active form. The relationship between skin pigmentation, geographic location, and sun exposure has been clarified by different studies, underscoring the significance of comprehending these variables for optimum health. Here we look at the benefits of vitamin D, what happens to the body when people do not get enough, and how to boost vitamin D intake.

​How much vitamin D our body requires

According to a study, 8 to 10 minutes of midday sun exposure on 25% of the body is enough to generate the recommended amounts of vitamin D during the spring and summer. In contrast, 10% of the body needs to be exposed to the sun for almost two hours during the winter. However, darker-skinned people might require longer periods of sun exposure in order to reach ideal vitamin D levels.

Roles of vitamin D in the body

Vitamin D plays a critical role in many bodily functions.

Healthy bones

Vitamin D promotes Trusted Source intestinal calcium absorption and helps maintain adequate blood levels of calcium and phosphorus, which is necessary for healthy bone mineralization. Vitamin D deficiency in children can cause rickets, leading to a bowlegged appearance due to the softening of the bones. Similarly, in adults, vitamin D deficiency manifests as osteomalacia Trusted Source or a softening of the bones. Osteomalacia results in poor bone density and muscular weakness. Long-term vitamin D deficiency can also present as osteoporosis.

Immune function

An adequate intake of vitamin D may support good immune function and reduce the risk of autoimmune diseases. Vitamin D plays an important role in immune function. They believe there may be a link between long-term vitamin D deficiency and the development of autoimmune conditions, such as diabetes, asthma and rheumatoid arthritis. Studies have shown vitamin D to have a positive effect on the immune response of human cells.

Deficiency Effects

Although the body can create vitamin D, some people are more likely to be at risk of a deficiency than others. Factors that can influence this include:-

Skin color: Pigmentation in the skin reduces the body’s ability to absorb ultraviolet B (UVB) rays from the sun. Absorbing sunlight is essential for the skin to produce vitamin D.

Lack of sun exposure: People who live in northern latitudes or areas of high pollution, work night shifts or are homebound should aim to consume vitamin D from food sources whenever possible.

Breastfeeding: The American Academy of Pediatrics recommends that all breastfed infants receive 400 international units (IU) per day of oral vitamin D.

Older adults: The skin’s ability to synthesize vitamin D decreases with age. Older adults may also spend more time indoors.

Those with conditions which limit fat absorption: Vitamin D is fat-soluble, meaning intake is dependent on the gut absorbing dietary fats. Conditions that limit fat absorption can decrease vitamin D intake from the diet.

People with obesity: High levels of body fat can limit the body’s ability to absorb vitamin D from the skin.

People following a gastric bypass: This surgery bypasses a part of the upper intestine which absorbs large amounts of vitamin D. This bypass can cause a deficiency.

There may be serious repercussions from this shortage. A lack of vitamin D can result in diseases like osteoporosis, which makes bones brittle and brittle and increases the risk of fractures. 

People who have compromised immune systems are more vulnerable to infections and diseases. 

An elevated risk of depression and mood disorders has been associated with low levels of vitamin D. 

Low levels of vitamin D may raise the risk of hypertension and heart disease.

​Sunshine and the synthesis of vitamin D

The skin's synthesis of vitamin D occurs when it is exposed to ultraviolet light from sunshine. But this process is influenced by a number of factors. Individuals who have restricted sun exposure, including those with darker skin tones, infants, the elderly, and disabled people, may have reduced production of vitamin D3. Loss of bone density and an elevated risk of fractures can result from this deficiency. The mustard oil has therapeutic qualities. It is used to treat colds, strengthen the immune system, promote hair growth, nourish the skin. In the winter, babies' exposed skin is massaged with mustard oil and left to absorb vitamin D from the sun.

Symptoms of Deficient Vitamin D

The majority of people with a vitamin D deficiency do not present with symptoms. However, a chronic deficiency may cause hypocalcemia, a calcium deficiency disease, and hyperparathyroidism, where the parathyroid glands create a hormone imbalance that raises the blood calcium levels. These conditions can lead to secondary symptoms including:-

fatigue

muscle twitching

muscle weakness

bone fragility, especially in older adults

myalgias, or muscle pain

arthralgias, or joint stiffness

osteoporosis

bone pain

If Vitamin D deficiency continues for long periods, it may result in complications, such as:-

neurological diseases

infections

cardiovascular conditions

pregnancy complications

certain cancers, including breast, prostate, and colon

Vitamin D in infants

autoimmune problems

Infancy and childhood is a period of rapid growth bone growth. Due to this, it is essential for infants to get adequate amounts of vitamin D.

Chronic vitamin D deficiency can cause rickets, which is a softening of bone tissues which can lead to the malformation of bones and joints.

Vitamin D deficiency also has links to high blood pressure and hypertension in children. A study found a possible connection between low vitamin D levels and arterial wall stiffness in children.

The American Academy of Allergy Asthma and Immunology (AAAAI) suggests a connection between low vitamin D exposure and an increased risk of allergic sensitization.

Children who live closer to the equator have lower rates of admission to the hospital for allergies and fewer prescriptions for epinephrine auto-injectors, or EpiPens. They are also less likely to have a peanut allergy.

A review suggests that pregnant people deficient in vitamin D may have a greater risk of developing preeclampsia and giving birth preterm. There may be an association between higher vitamin D concentrations during pregnancy and a decreased risk of preeclampsia and premature birth. 

Sources of getting Vitamin D

People can often get the majority of their vitamin D intake from sunlight exposure. However, people at risk of developing vitamin D deficiency, and many other people, cannot solely rely on sunlight exposure for vitamin D production. During the winter months, when the sun is not as strong, everyone can benefit from vitamin D supplements. Other than sunlight, following are some of the sources of getting Vitamin D.

Fish

High in vitamin D are fish like Mackerel, Hilsa, salmon, tuna and Rohu. Vitamin D levels can be significantly raised by eating these fish. Additionally, omega-3 fatty acids, which have additional health benefits, are abundant in fish.

Eggs yolks

Vitamin D can be found in egg yolks, though the quantity varies based on the chickens' diet. Egg yolks, along with other important nutrients like protein and vitamins, can be a tasty way to increase your intake of vitamin D.

Mushroom

Under UV light, certain kinds of mushrooms, such as portobello and shiitake, can produce vitamin D. Consuming these mushrooms can be a healthy choice.

Fortified food

Milk, orange juice and cereals are just a few of the foods that have been fortified with vitamin D. This is especially beneficial for people with dietary restrictions or limited sun exposure. Make sure to verify the amount of vitamin D present in these fortified foods by reading the labels.

Cheese and beef liver are also a good source of Vitamin D.

Dosage

People can measure vitamin D intake in micrograms (mcg) or international units (IU). One mcg of vitamin D is equal to 40 IU. The recommended daily intakes of vitamin D are as follows:-

Demographic                  Recommended daily intake

Infants 0-12 months          400 IU (10 mcg)

Children 1-18 years          600 IU (15 mcg)

Adults up to 70 years          600 IU (15 mcg)

Adults over 70 years          800 IU (20 mcg)

Pregnant or lactating women 600 IU (15 mcg)

Risks of High Dosage

The upper limit that healthcare professionals recommend for vitamin D is 4,000 IU per day for an adult. However, the National Institutes of Health (NIH) reports that vitamin D toxicity is unlikely at intakes under 10,000 IU per day. Vitamin D toxicity is typically the result of inappropriate supplement dosing and prescription errors. Excessive vitamin D consumption can lead to hypercalcemia, or an excessively high blood calcium level. This can lead to calcification of bones and the hardening of blood vessels, kidneys, lungs and heart tissues. Hypercalcemia can be life threatening and requires immediate medical attention. The most common symptoms of excessive vitamin D include headaches and nausea. However, too much vitamin D can also lead to the following:-

loss of appetite

constipation

diarrhoea

dry mouth

a metallic taste

vomiting

Excessive vitamin D usually occurs from accidental overconsumption and prescription errors. If someone is taking supplements, they should choose their brand carefully, as the Food and Drug Administration (FDA) does not monitor the safety or purity of supplements the same way it does pharmaceuticals. A complete diet and regular eating pattern are most important in disease prevention and good health. It is better to eat a diet with various nutrients than to concentrate on only a few nutrients.

Conclusion

The body produces vitamin D due to sun exposure. Many foods and supplements also contain vitamin D. The vitamin plays an important role in maintaining bones, teeth and optimal immune function. A vitamin D deficiency can cause calcium deficiency disease, and hyperparathyroidism, a hormone imbalance which raises the blood calcium levels.