What’s the Hype about Vitamin D?

Vitamin D is a fat-soluble vitamin, a vital nutrient that is required by the body to better absorb and retain calcium and phosphorus, the two minerals instrumental in bone development and remodelling. But that is not the only reason why vitamin sufficiency is important. From strengthening immunity to managing diabetes to controlling depression, the importance of vitamin D is numerous. However, most people are unaware of its benefits or harbour some misconceptions.

In this article, we take up some common misbeliefs about vitamin D and try to debunk them for a more informed approach towards our health.

Vitamin D: Shining some light on Myths vs Facts

• Myth 1:

The more vitamin D you can get, the better your health

Fact

Getting your daily dose of vitamin D is very important to stay mentally and physically fit. However, like with everything, too much of anything good can be counter-beneficial. When you expose yourself to excess vitamin D, it can lead to vitamin D toxicity which is known as hypervitaminosis D. This causes hypercalcemia (buildup of calcium in the blood)1 and this results in symptoms such as weakness, vomiting, nausea and tendency to urinate frequently. Over time, vitamin D toxicity can lead to kidney stones and can progress to bone pain.

• Myth 2:

Vitamin D deficiency is more pronounced among people living in colder countries.

Fact

Contrary to popular perception, even in tropical countries like India, where sunshine is abundant throughout the year, people are vitamin D deficient. In India, around 490 million people suffer from a deficiency2. People are deficient in vitamin D despite living in a warmer country with more hours of sunshine.

• Myth 3

Vitamin D supplements are enough to make you sufficient in this nutrient.

Fact

Along with vitamin D supplements, one must also ensure to consume vitamin D-enriched and fortified foods like salmon, eggs, cheese, fortified cereals and oatmeal, fortified soy, cod liver oil and mushrooms. Another primary source of vitamin D is sunlight. So, do ensure to spend some time out in the sun daily for that lasting energy to get you through the day.

• Myth 4:

All vitamin D supplements are the same and you can pick any from the store.

Fact

This is another wrong perception that people have when it comes to purchasing a vitamin D supplement for themselves. There are mainly two types of vitamin D supplements – D2 and D3. While vitamin D2 comes from plant sources and fortified foods, vitamin D3 comes from animal sources such as butter, egg yolk and oily fish. Out of these two, when the liver metabolises them after absorption in the bloodstream, it does it rather differently. Vitamin D3 is better at improving vitamin D levels in the body. Vitamin D3 is also made naturally by the skin when it is exposed to sunlight.

So, if you plan to include a vitamin D supplement in your diet, you must consult a doctor. They might also suggest nano supplements, an advanced formulation that will provide a higher rate of absorption.

•  Myth 5:

Vitamin D is only required for maintaining healthy bones.

Fact

The benefits of vitamin D sufficiency go far beyond just providing you with healthy bones. It can improve your immunity, thus protecting you from infections and inflammations. It can help regulate your insulin levels, thus managing diabetes along with associated health conditions such as cardiovascular health. It can reduce feelings of depression and anxiety and overall leave you feeling positive and refreshed, especially after a stroll in the park on a sunny day.

• Myth 6:

Vitamin D can keep you protected from all types of cancers.

Fact

Vitamin D sufficiency has been found to hold promise for some types of cancers, such as colorectal cancer and breast cancer in women.3 However, more research is currently underway in this matter to solidify the findings. In simple words, it is important to maintain vitamin D levels in a healthy range as this can reduce the risk of several other problems, including some cancers, but this does not mean that a person with normal Vitamin D has no risk of cancer. Always try to lower your cancer risk by reducing exposure to carcinogens and maintaining a healthy lifestyle.

All in all, vitamin D is a fundamental nutrient in order to stay healthy overall. While too much of it can lead to toxicity, a lack of it can cause an array of problems such as brittle bones, propensity towards fractures, fatigue, muscle weakness and higher rates of depression. So, if you feel that you could be vitamin D deficient, get yourself tested and consult a doctor on the best way to improve your levels without overdosing.

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/books/NBK557876/

2. Cashman, K. D., Sheehy, T. & O’Neill, C. M. Is vitamin D deficiency a public health concern for low middle income countries? A systematic literature review. Eur. J. Nutr. 58(1), 433–453 (2019). 

3. https://pubmed.ncbi.nlm.nih.gov/16380576/

https://www.healthline.com/nutrition/vitamin-d2-vs-d3#TOC_TITLE_HDR_4

https://www.everydayhealth.com/vitamin-d/vitamin-d-myths-and-facts/#:~:text=Myth%3A%20Vitamin%20D%20Supplements%20Lead%20to%20Weight%20Loss&text=Still%2C%20the%20researchers%20agree%20that,way%20involved%20in%20its%20cause.

https://www.webmd.com/cancer/cancer-vitamin-d-myths-facts

https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/