Does Vitamin D Make You Stronger?

Our body produces Vitamin D as a response to sun exposure and through certain food items or supplements. You probably know that Vitamin D is crucial for bones because it is required for calcium and phosphorus absorption. Your body may show some signs following underlying Vitamin D deficiency, such as fragile bones, fatigue, etc.

Are you Vitamin D deficient?

Here are some signs and symptoms in adults:

• Loss of bone density leads to fractures, bone pain, muscle pain, etc.
• Fatigue, tiredness
• Low immunity as you may get easily infected
• Depressed mood
• Hair fall

Though these are vague symptoms, you have to consult a physician and he/she will verify this deficiency by prescribing a blood test and a few X-rays.

One study found that supplementing with 4,000 IU per day increased muscle fiber size after just 4 months, even without weight training. Not only that, but the most substantial gains were made in type II muscle fibers.

Dr. M.G. Kartheeka, MBBS, MD

What are the sources of Vitamin D?

The major and natural source of Vitamin D is Sun exposure, but that can be difficult depending on the season, time of day and other factors. Luckily, you don’t have to rely on the Sun to get Vitamin D. It can be found in many food items such as:

• Fatty fish such as Salmon, Tuna
• Fish liver oils
• Egg yolk

Vegetable sources of Vitamin D are:

• Cow milk
• Yoghurt
• Cheese
• Mushrooms
• Tofu

Fortified food sources of Vitamin D are:

• Fortified dairy and plant milk
• Fortified cereals
• Fortified orange juice

Your body needs vitamin D to absorb calcium, but you do not have to take calcium and vitamin D at the same time. For the best absorption of calcium, make sure you get enough vitamin D, constipation, bloating, nausea/vomiting, and loss of appetite are some minor side effects of calcium and vitamin D supplementations.

Dr. Ashish Bajaj – M.B.B.S, M.D.

How can you increase your Vitamin D levels naturally?

Thankfully, this vitamin is naturally produced by our skin when we are exposed to sunlight. Also, you can balance your Vitamin D level by consuming certain food items and supplements.

What if you consume an excess of Vitamin D?

Vitamin D is extremely important for good health, but we all know anything in excess is harmful. High levels of Vitamin D in the human body can cause:

High blood levels of Vitamin D

• High blood calcium levels, which could result in nausea, constipation, abnormal heart rhythm, > kidney stones and confusion
• Bone loss
• Kidney and liver problems

Benefits of Vitamin D

The following are a few science-based benefits of Vitamin D:

Healthy Bones

Recurrent body pain may require Vitamin D. It is essential for maintaining healthy bones and teeth. Having healthy bones protects you from various health conditions, including rickets. Rickets is a disorder that causes weak and soft bones in children.

Immunity Booster

Vitamin D boosts your immunity and keeps you safe from the normal cold, flu and various respiratory conditions. Research shows that having healthy Vitamin D levels can protect you from COVID-19 infection by boosting your immunity.

Mental Health

Are you feeling depressed? No worries! You may need Vitamin D to cheer up your mood. Vitamin D is a ”sunshine” vitamin that brightens your mood. Most people who have anxiety disorders are known to have Vitamin D deficiency as a common symptom.

Vitamin D and Women’s Health

Women have a significant requirement for nutritious supplements, especially after menopause. Vitamin D has protective properties against breast cancers, heart risks, bone health, etc.

Pregnancy Requirements

Good news? But be aware of severe Vitamin D deficiency during pregnancy. Research shows that Vitamin D deficiency during pregnancy may lead to preeclampsia (complication during pregnancy) or pre-term delivery. If women don’t get enough Vitamin D during pregnancy, their child might develop neonatal hypocalcemia (not enough calcium in the blood) or may get rickets later in childhood.

Vitamin D in Children’s Health

Children and teens need 10 times more Vitamin D than the recommended dose. They need more Vitamin D to build stronger bones and keep them healthy.

Weight Loss

By adding Vitamin D to your diet, you can lose weight and also prevent diabetes. Many studies have confirmed that taking Vitamin D with calcium is successful for extra shredding. Researchers said that Vitamin D and calcium supplementation could suppress your hunger.

Risk of Cancers

Cancer is a deadly disease where patients may suffer from nutritional deficiencies. The lowest Vitamin D levels are associated with advanced cancers, specifically in the case of blood cancer and colon cancer. Vitamin D, especially when taken with calcium, might help to prevent certain types of cancers.

Improves Heart Health

Vitamin D helps to improve the health of your heart and reduces the risk of a heart attack. Moreover, Individuals with low Vitamin D levels are at a higher risk of developing issues related to diabetes and blood pressure.

Vitamin D is an essential nutrient for our body to build stronger bones and keep us healthy. Sometimes, A simple walk in the garden and a moderate amount of sunshine can help you stay healthy and fit. While you are outside soaking up rays, your body is busy consuming vitamin D. Hence, utilise a natural source of Vitamin D to keep yourself healthy.

Even then, if your vitamin D levels are on the lower side, you may opt for vitamin D supplements. Talk to your doctor about nano vitamin D supplements or other types of supplements and the ideal dose that should be taken. This will help you overcome vitamin D deficiency and reduce the risk of related complications.

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

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Ref

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7427646/
2. https://www.ncbi.nlm.nih.gov/books/NBK532266/#:~:text=Patients%20with%20a%20prolonged%20and,D%20deficiency%20leading%20to%20osteoporosis.
3. https://pubmed.ncbi.nlm.nih.gov/26204630/
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2912737/

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