Every week influencers rave about a new supplement to stay healthy and fit. One many swear by—especially in the winter months when deficiencies are common—is vitamin D to help with bone, muscle, and immune health. But, how beneficial are these supplements?
In this blog post, we review the health benefits of Vitamin D, signs of deficiency, and tips to make sure you’re getting enough of this nutrient. We also explore the impact of vitamin D supplements on health.
What is Vitamin D?
Vitamin D is a nutrient that helps build and maintain strong bones by encouraging our bodies to absorb calcium and phosphorus. This vitamin is mostly found in animal and fish products, but other foods like cereals and orange juice may have vitamin D added to meet the recommended intake.
Vitamin D is a fat-soluble vitamin, which means we store it in body tissues along with fat for later use. When our levels are low, we can dip into this supply instead of taking in more vitamins.
Alternatively, we might not have to consume any vitamin D at all. Unlike other vitamins, our bodies also make vitamin D when exposed to sunlight to support our health.
What are the health benefits of Vitamin D?
One of the main health benefits vitamin D offers is improved bone strength and reduced risk of diseases like osteoporosis.
Besides promoting bone health, vitamin D may also:
Decrease the risk of cancer, cardiovascular disease, and multiple sclerosis
Help with symptoms of depression
Encourage muscle growth and reduce falls and fractures
Regulate inflammation and prevent infection
Researchers have proposed these benefits based on studies that compared the health of people deficient in vitamin D to those with recommended vitamin D levels.
Yet, clinical trials that have directly tested whether taking a vitamin D supplement causes these health effects have had mixed results. At this point, we need more research to understand how vitamin D and supplements affect our health.
What are the signs you need Vitamin D?
Although we consume this nutrient and our bodies produce it, some people lack enough vitamin D. This phenomenon is especially common in the winter due to limited sun exposure.
Symptoms of vitamin D deficiency include:
Muscle and bone pain
Weakened or spasming muscles
Pins and needles sensation in the hands and feet
Difficulty walking and increased falls
Bowed legs (occurs when people develop rickets)
Specific groups may be more at risk of vitamin D deficiency than others and need supplementation.
Groups at risk of vitamin D deficiency include:
Breastfed Infants: Breast milk contains low levels of vitamin D. In contrast, formula is fortified, so bottle-fed infants usually don’t have this issue. Breastfeeding mothers may increase breast milk’s vitamin D levels by taking supplements.
Older Adults: Elderly adults’ skin has a decreased ability to make vitamin D. Further, older adults may spend more time indoors due to immobility or eat a limited diet.
People with Dark Skin: Those with more melanin have a reduced ability to make vitamin D as their skin protects them from UV rays that encourage vitamin D production.
People with Limited Fat-Absorption: Medical conditions like liver disease, cystic fibrosis, celiac disease, Crohn’s Disease, ulcerative colitis, and gastric bypass surgery limit fat and vitamin D absorption.
How to Get Enough Vitamin D in the Winter
Now that we’ve reviewed the ins and outs of vitamin D and health, you’re probably wondering “How do I get enough vitamin D?”
To increase your intake of vitamin D, you can:
Eat vitamin D-rich foods: Fatty fish like trout, salmon, and tuna are the best natural sources of vitamin D. Other animal products like egg yolks and cheese, mushrooms, and fortified foods (foods with added nutrients) also contain vitamin D. Commonly fortified foods include plant-based and animal-derived milks, cereals, juices, yogurts, and margarine.
Get some sunlight: Experts suggest 15 minutes of sun exposure three times a week is enough to make the vitamin D needed to support your health. Still, others voice caution due to the risk of skin cancer. So, don’t go all out trying to get your tan on!
It’s important to note that windows block the rays that promote vitamin D creation, so only direct sunlight provides this benefit.
Consider a supplement: If you are unable to get vitamin D through diet or sunlight, consider taking a supplement.
Talk with a doctor before taking any new medications, including supplements.
As stated previously, there isn’t currently any clear research that proves these supplements benefit our health.
Not only that, they may create health issues if we consume excessive amounts. Increased vitamin D caused by supplementation can lead to high calcium levels that result in nausea, vomiting, and kidney stones.
All in all, vitamin D promotes our health in ways we are just beginning to understand. However, taking a daily supplement may not be the key to unlocking these health benefits. Simply walking outside for 15 minutes or eating foods high in vitamin D may be enough to keep you healthy and happy.
If you have health conditions that affect your vitamin D requirements or you’re concerned about deficiency, talk with a medical provider to create a plan that meets your lifestyle needs.
References
Harvard T.H. Chan School of Public Health. (2023, March). Vitamin D. The nutrition source. Retrieved February 10, 2024, from https://www.hsph.harvard.edu/nutritionsource/vitamin-d/
Martens, P., Gysemans, C., Verstuyf, A., & Mathieu, C. (2020). Vitamin D’s effect on immune function. Nutrients, 12(5), 1248. https://www.mdpi.com/2072-6643/12/5/1248
Mayo Clinic. (2021, February 25). Rickets. Retrieved February 10, 2024 from https://www.mayoclinic.org/diseases-conditions/rickets/symptoms-causes/syc-20351943
National Institutes of Health. (2023, September 18). Vitamin D fact sheet for health professionals. Retrieved February 10, 2024, from https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
Webb, A. R., Kazantzidis, A., Kift, R. C., Farrar, M. D., Wilkinson, J., & Rhodes, L. E. (2018). Colour Counts: Sunlight and skin type as drivers of vitamin D deficiency at UK latitudes. Nutrients, 10(4). https://doi.org/10.3390/nu10040457
Yale Medicine. (2024). Vitamin D deficiency. Retrieved February 10, 2024 from https://www.yalemedicine.org/conditions/vitamin-d-deficiency
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