What Are The Health Benefits Of Vitamin D
There are a few purported benefits of vitamin D that are either unconfirmed or that do not have enough supporting evidence. These include using vitamin D to prevent and treat diabetes, hypertension, and multiple sclerosis. There has also been conflicting evidence as to whether vitamin D supplementation can improve life expectancy. One analysis initially found that vitamin D supplementation was associated with an improved life expectancy, but a second review of the data did not find this association . More studies need to be conducted to better determine whether vitamin D supplementation actually confers any sort of longevity benefit.Many studies have looked into the efficacy of vitamin D supplementation for the treatment of depression. One review found that, amongst the studies that did not have flaws, vitamin D supplementation is associated with improvement of depression .Vitamin D also has the following health benefits, which is why it was chosen to be an ingredient in the Roman Dailies:
What Is The Difference Between Vitamin D And Vitamin D3
Theres actually not a meaningful difference between vitamin D and vitamin D3! Vitamin D3 is the most popular form of vitamin D on the market, and its commonly referred to just as vitamin D.
There are other types of vitamin D, such as vitamin D2, but research suggests this form does not raise levels of the active form of vitamin D as efficiently as vitamin D3. The primary reason why some people might choose to supplement with vitamin D2 over vitamin D3 is because they are looking for a vegan form of this nutrient, and vitamin D2 is usually plant-based. Its also pretty inexpensive.
Vitamin D3 supplements are available that are vegan friendly however, they are sometimes more expensive than animal-sourced products.
People At Risk Of Vitamin D Deficiency
Some people will not make enough vitamin D from sunlight because they have very little or no sunshine exposure.
The Department of Health and Social Care recommends that adults and children over 4 take a daily supplement containing 10 micrograms of vitamin D throughout the year if they:
- are not often outdoors for example, if they’re frail or housebound
- are in an institution like a care home
- usually wear clothes that cover up most of their skin when outdoors
If you have dark skin for example you have an African, African-Caribbean or south Asian background you may also not make enough vitamin D from sunlight.
You should consider taking a daily supplement containing 10 micrograms of vitamin D throughout the year.
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Vitamin K2 And Heart Health
One of the factors that can lead to the development of cardiovascular diseases is arterial narrowing because of calcium buildup along its walls . This narrowing forces the heart to work harder to pump blood into vessels, which strains the heart muscles and causes artery stiffening as well.
Vitamin K2 has been shown to reduce the risk of vascular damage, and by extension coronary heart disease. The K2 activated osteocalcin protein also activates another protein called Matrix Gla Protein . This inhibits the deposits of calcium on the vessel walls , .
A study was done on Menaquinone-7 and its effect on arterial stiffness which showed that MK7 supplementation has a beneficial effect on the pulse wave velocity .
Most patients on hemodialysis have a functional vitamin K deficiency. A randomized controlled trial was conducted in 2012 on 53 long-term dialysis patients. The results justified the rationale of a daily supplement of K2 to help in improving the bioactivity of VItamin K dependent proteins .
A review published in the Journal of Thrombosis and Haemostasis in 2008 suggested that an adequate vitamin K intake is essential to maintain the risk and rate of calcification as low as possible .
Summary: Vitamin K2 is essential for the inhibition of calcium deposits on the blood vessel walls and in turn reduces the risk of cardiovascular disease.
Vitamin D Can Help Treat Hypertension
According to a 2019 review published in the journal Current Protein & Peptide Science suggests that vitamin D may play a role in treatment of high blood pressureone of the markers of cardiovascular diseasesays Newgent. According to authors of the review, even short-term vitamin D deficiency may directly raise BP and promote target organ damage. The researchers went on to add that, âdue to the high correlation between vitamin D and hypertension, vitamin D supplementation therapy may be a new insight in the treatment of hypertension.â
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Final Thoughts About What Vitamin D3 Is Good For
There is some debate over whether or not everyone needs to take vitamin D supplements. However, many experts agree that it is a good idea to take them during the fall and winter months when there is less sunlight exposure.
Vitamin D helps the body absorb calcium, which is essential for strong bones. It also plays a role in immune system function and has been linked to a reduced risk of cancer and cardiovascular disease.
If you are thinking about taking a vitamin D supplement, speak to your healthcare provider first to see if it is right for you. They can help you determine the appropriate amount and form of vitamin D for your needs.
The Basics Of Vitamin D
Vitamin D is a unique type of vitamin because it actually acts more like a steroid hormone than a dietary aid and is not readily available in most foods like other vitamins often are because of this, its estimated that nearly 75 percent of people have some kind of deficiency.
Rather, vitamin D is sourced primarily from the sun, which is why its often referred to as the sunshine vitamin. When the skin absorbs sunlight, it synthesizes the UVB rays into vitamin D.
Though you should always limit long exposure to the sun, getting adequate amounts of rays is the first step in ensuring your body has good stores, which is important since vitamin D has a tremendous effect on mood and, over time, can help to ease symptoms of depression. Its also a type of fat-soluble vitamin that plays a major role in the way the body absorbs other nutrients.
But not everywhere in the world is as sunny as California or Florida, which limits access, and because the synthesization process varies from person to person, not everyone has the same capability to intake the proper amounts needed for optimal well-being. This is where supplements come into play.
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A Stronger Immune System
The human bodys immune system plays an important part in its ability to fight off viruses and disease-causing bacteria, as well as infections. When the immune system is weak, a person is more likely to become sick and develop the disease. A stronger immune system, however, helps to prevent the frequent occurrence of illness. A review paper published by the Feinstein Institute for Medical Research explains that the cells of the immune system contains vitamin D receptors. The particular cells that contain these receptors include antigen-presenting cells, T cells, and B cells. This means that vitamin D is able to assist with the action of the immune system and, according to the review paper, may also help to reduce the risk of obtaining an infection.
How To Obtain Vitamin D
Before we look at what vitamin D3 can do for you, lets first take a quick look at how you can obtain vitamin D. Vitamin D3 actually refers to a form of this vitamin that can be obtained through supplements. This is an excellent form of vitamin D that is easily absorbed by the body thus offering numerous benefits to the human body. Sunlight is also an effective sourced vitamin D.
In addition to taking supplements, there are also numerous food sources that offer a decent amount of vitamin D. Including these in your daily diet can also help you obtain an adequate supply of this vitamin daily. According to Dr. Axe, high vitamin D foods include cod liver oil, sardines, mackerel, salmon, caviar, raw milk, and tuna.
Vitamin D3 Sorces and Benefits. Shutterstock Images
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The Role Of Vitamin D3
Another surprising thing about vitamin D3? Its not actually a vitamin, but a pro-hormone. Its considered a pro-hormone because the body is able to produce it on its own by absorbing sunlight on the skin.
Other vitamins and nutrients are unable to be produced by the body and therefore must be obtained via diet and supplements. The body needs to store a healthy amount of vitamin D in order absorb phosphorous and be able to maintain normal levels of calcium. In fact, vitamin D is essential to many functions in the body:
- Vitamin D is necessary for the maintenance of strong bones and healthy teeth.
- Keeping a healthy store of vitamin D gives added protection to such diseases as cancer, multiple sclerosis, and type 1 diabetes.
- Helps with diabetes management and maintaining healthy insulin levels.
- Vitamin D offers immune support as well as protection to the nervous system and the brain.
- Vitamin D is essential to the health of the lungs and cardiovascular system.
- Helps inhibit the development of cancer.
Vital Choice Wild Sockeye Salmon Oil & Vitamin D3
This product contains vitamin D3 from lanolin, as well as wild salmon oil, which is a good source of omega-3 fatty acids.
Three capsules provide 3,000 IU of vitamin D3, giving adults more than enough of this nutrient per day. However, a person can take fewer capsules if they want or need a lower amount.
This product is National Sanitation Foundation Certified for Sport, which means that it has undergone testing for contaminants and banned substances and that the manufacturers meet CGMP standards.
This liquid vitamin D product contains 100 IU of vitamin D3 per drop. Six drops would provide an adult with the recommended daily amount of vitamin D.
According to the manufacturers, in safe amounts, this supplement is also suitable for children.
This brand has certifications from Underwriters Laboratories , which runs the UL National Brand Certification Program. This means that the companys manufacturing, packaging, and warehousing practices are safe.
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Before Taking This Medicine
You should not use cholecalciferol if you have had an allergic reaction to vitamin D, or if you have:
-
high levels of vitamin D in your body
-
high levels of calcium in your blood or
-
any condition that makes it hard for your body to absorb nutrients from food .
Tell your doctor if you have ever had:
-
heart disease
-
kidney disease or
-
an electrolyte imbalance.
Certain forms of cholecalciferol may contain ingredients you should know about, such as peanut or soybean oil, sugar, aspartame , or certain food dyes. Ask a doctor before using cholecalciferol if you have allergies, diabetes, or phenylketonuria .
Too much vitamin D could harm an unborn baby or a nursing baby. Ask a doctor before using cholecalciferol if you are pregnant or breastfeeding. Your dose needs may be different during pregnancy or while you are nursing.
Do not give cholecalciferol to a child without medical advice. Your child’s dose will depend on age, weight, diet, and other factors.
The Final Verdict On Vitamin D
No bones about it, the endocrinologists we interviewed agree with our dermatologist.
âJust being outdoors, you get a fair amount of sun exposure and some sun-related generation of vitamin D, says Dr. Insogna. Because skin cancer, particularly melanoma, can be such a devastating disease, itâs best to use sunblock when outdoors in strong sunlight for any prolonged length of time. Because this may limit the amount of vitamin D you get from sun exposure, make sure your diet includes sources of vitamin D from foods or supplements, he says.
Both your skin and your bones will thank you.
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Vitamin D May Help Reduce The Risk Of Certain Cancers
Dr. Boyd points to various studiesmost of which are referenced on the National Cancer Institute’s websitethat provide some evidence that vitamin D may have cancer fighting powers. “Evidence is increasing that vitamin D supplementation may improve cancer outcomes,” he explains. The cancers for which the most human data are available are colorectal, breast, prostate, and pancreatic cancer.
The NCI specifically calls out a few reasons why researchers are interested in a link between vitamin D and a lowered risk of cancer. The organization points out that some research shows that incidence and death rates for certain cancers were lower among individuals living in southern latitudes, where levels of sunlight exposure are relatively high, than among those living at northern latitudes, though additional research needs to be done to find a specific causal or correlational link between more sunlight exposure and a lower risk of cancer. More experimental evidence, per the NCI, shows, that cancer cells and of tumors in mice, vitamin D has been found to have several activities that might slow or prevent the development of cancer cells and tumors in mice, including promoting cellular differentiation, decreasing cancer cell growth, stimulating cell death , and reducing tumor blood vessel formation .
Lower The Risk Of Rheumatoid Arthritis
Vitamin D deficiency has been connected to rheumatoid arthritis, an inflammatory condition of the joints that is chronic. An autoimmune disease called rheumatoid arthritis affects millions worldwide.
The joints’ linings are mistaken by the immune system for foreign materials, causing inflammation and stiffness.
Vitamin D deficiency has been linked to rheumatoid arthritis development since it is needed for the proper functioning of the immune system. Raising your Vitamin D levels can help relieve the severity and incidence of this disease, as well as other autoimmune diseases.
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One Study Estimates That Around 20% Of The Population In The Uk Has A Profound Vitamin D Deficiency
Few doubt the role that vitamin D plays in our bone health to regulate calcium and phosphate in the body, which is why those who have a vitamin D deficiency are particularly encouraged to address it. And that may be more people than you think: one study estimates that around 20% of the population in the UK has a profound vitamin D deficiency, for example.
A third of UK adults who supplement their diet with vitamins take vitamin D
But some experts say that people with healthy levels have no need of vitamin D supplements which would be most people. In other words, they argue that in healthy people, vitamin D is not, as some have hoped, a way to prevent disease.
So whats the reality?
The basics
Despite its name, vitamin D is not a vitamin. Instead, it is a hormone that promotes the absorption of calcium in the body. The challenge is that, aside from a few foods like oily fish, vitamin D is hard to find in the average diet. But in the presence of “ultraviolet B” rays, our skin can produce its own from a common cholesterol.
Vitamin D is found in only a few foods, like oily fish
There are two main types of D. The first is vitamin D3, which is found in animals including fish and is the kind the skin makes when exposed to sunlight. The second is vitamin D2, which comes from plant-based foods including mushrooms. Studies have found that D3 is more effective, and the conclusions of a 2012 meta-analysis argue that D3 is the preferred choice for supplementation.
Broken bones
Vitamin D May Fight Disease
In addition to its primary benefits, research suggests that vitamin D may also play a role in:
- Reducing the risk of multiple sclerosis . A 2018 review of population-based studies found that low levels of vitamin D are linked with an increased risk of MS (
9 ).
In one study, people with obesity who received vitamin D supplements in addition to following a weight loss diet plan lost more weight and fat mass than the members of the placebo group, who only followed the diet plan .
In an older study, people taking daily calcium and vitamin D supplements lost more weight than subjects taking a placebo supplement. The researchers suggest that the extra calcium and vitamin D may have had an appetite-suppressing effect .
The current research doesnt support the idea that vitamin D would cause weight loss, but there appears to be a relationship between vitamin D and weight.
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When Should You Take Vitamin D3
There is some debate as to whether vitamin D supplements are necessary, but many experts recommend taking them during the fall and winter months when there is less sunlight exposure.
Vitamin D helps the body absorb calcium, which is essential for strong bones. It also plays a role in immune system function and has been linked to a reduced risk of cancer and cardiovascular disease.
If you are thinking about taking a vitamin D supplement, speak to your healthcare provider first to see if it is right for you.
There are many different brands and forms of vitamin D available. Some people may need a higher dose than others, so it is important to speak to your healthcare provider about the appropriate amount for you.
Vitamin D is a fat-soluble vitamin, which means it can be stored in the body for long periods of time. This means that you don’t need to take it every day, but you should still speak to your healthcare provider about the best way to take it.
