Importance of Vitamin D for the human body

Nowadays, people are more conscious about their health than they were even a decade back. There is innumerable health-related content available on the internet that one can read up on, coupled with several health-boosting supplements that are sold in both offline and online stores. Yet, despite all the efforts taken by people to take better care of their health, you will be surprised to know that approx 50% of the worldwide population is vitamin D deficient¹.

And this deficiency makes its mark through symptoms such as perpetual fatigue, depressive tendencies and a higher propensity towards several maladies.

Vitamin D is a vital nutrient needed for the proper functioning of the body, but one that is highly overlooked. This nutrient is present in a limited number of foods and in very small quantities. The primary source of Vitamin D is sunlight and that is why it is also referred to as the ‘sunshine vitamin’². When the body comes into contact with direct sunlight, certain bioinert materials within the body chemically react to produce vitamin D. Some other ways you can incorporate vitamin D into your body is by consuming supplements and eating Vitamin D-enriched or fortified foods.

In this article, let us read up quickly on some of the health risks that you are likely to face due to a deficiency and how to make up for this lack.

Deficiency-associated health risks

Not getting your daily dose of vitamin D makes you vulnerable to many conditions.

1. Respiratory illnesses

Research conducted in this field revealed that those who were vitamin D deficient were more vulnerable to suffering from respiratory illnesses as compared to those who took the vitamin or exposed themselves more to sunlight daily. This can be linked to the fact that vitamin D strengthens immunity and increases the body’s ability to fight off environmental pathogens³. 

2. Diabetes

Researchers found that increasing the concentrations of vitamin D levels in the body through supplements showed improvements with respect to insulin sensitivity in diabetic patients. Another important function of vitamin D is managing chronic inflammation, which plays a very important role in those with type 2 diabetes. So, we can say that vitamin D may even help to manage the development of gestational diabetes mellitus to some extent.⁴ 

3. Osteoporosis

Vitamin D deficiency reduces the rate at which new bones regenerate in the body. Low vitamin D levels can put you at risk of fractures, bone calcium loss and mineralisation defects which may lead to rickets in children and osteomalacia in adults in the long run⁵. The adequate quantity of vitamin D in the body plays a key role in the absorption and retention of phosphorus and calcium, two minerals required for bone development and remodelling.

4. Mental health

Vitamin D deficiency is directly linked to seasonal affective disorder, a mood disorder that is marked by signs of depression. Seasonal affective disorder is more common in places which see less sunlight at certain parts of the day or due to low sun exposure. Vitamin D sufficiency has been found to lower signs of depression in some people ^[6]. Healthy levels of vitamin D are considered good for brain health and mental wellness.

5. Heart diseases

Several studies have also established links between vitamin D deficiency and factors that increase the risk of heart diseases such as high blood pressure, diabetes and atherosclerosis ^[7].

6. Immunity

Vitamin D has a direct impact on your immune function. Vitamin D deficiency can be a risk factor for weaker immunity and autoimmune disorders.^[8]

7. Hairfall

Vitamin D deficiency has been linked to hair loss due to an autoimmune condition called alopecia areata. A study demonstrated an improvement in the hair health of such patients after vitamin D was administered.^[9]

8. Fatigue 

Fatigue and dullness can be due to many reasons. One often overlooked cause is vitamin D deficiency. Studies have shown improvement in participants complaining of fatigue after vitamin D supplementation. ^[10]

Steps to manage a deficiency

When you don’t have sufficient levels of vitamin D in your body, it is going to cause overall weakness and problems with your muscles and bones. Some measures you can take to manage vitamin D deficiency are as follows:

• Eat more foods that are either enriched or fortified with vitamin D, such as cod liver oil, salmon, sardines, egg, cheese, fortified milk, orange juice, soy drinks, fortified cereals and oatmeal.
• Due to the fact that there is a limited number of foods that contain vitamin D, your best bet aside from sunlight is consuming vitamin D supplements. There are a number of supplements that are available on the market. Consult your physician to understand the benefits of nano vitamin D supplements and what should be the ideal dose given your age and need.
• Go out for early morning walks or later during the day when the intensity of the sunlight is softer. You are also likely to benefit more when you go for a walk on a sunny day than on a cloudy day. Daily sunlight exposure of about 30 is enough to leave you feeling energetic, uplifted and ready to take on the day.

We can see that the benefits of vitamin D sufficiency go above and beyond just mere bone health. Many health problems can be managed by just strategically increasing vitamin D levels in the body. And since vitamin D deficiency will often go without showing any symptoms, it is important to take lab tests periodically to ensure that you are in line with your bodily requirements. Follow-up with doctor check-ups regularly in case of muscle weakness or increased bone pain.

Disclaimer: The information included on this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.

Sources

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3356951/

2. https://academic.oup.com/jnci/article/99/21/1563/934304

3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2759054/

4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3755528/

5. https://pubmed.ncbi.nlm.nih.gov/21872800/#:~:text=The%20consequences%20of%20vitamin%20D,weakness%2C%20causing%20falls%20and%20fractures.

6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908269/

7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3449318/

8. https://pubmed.ncbi.nlm.nih.gov/21527855/#:~:text=Vitamin%20D%20can%20modulate%20the,an%20increased%20susceptibility%20to%20infection.

9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6789271/

10. https://pubmed.ncbi.nlm.nih.gov/32338839/

11. https://www.everydayhealth.com/news/illnesses-linked-vitamin-d-deficiency/

12. https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651