Vitamin D Can Fight Inflammation
Vitamin D is beneficial to the immune system because it helps regulate the production of cytokines. Cytokines are proteins that are used by the immune system to communicate with other cells, and when they are produced in the wrong amounts or at the wrong time, they can cause inflammation.
Vitamin D can also help reduce the risk of infections by promoting the production of white blood cells and increasing the efficiency of T-cells. A lack of Vitamin D has been linked to an increased susceptibility to infection, so maintaining healthy levels might help keep you from getting sick.
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Vitamin D Can Help Strengthen Oral Health
Because vitamin D helps our body absorb calcium, it plays a crucial role in supporting oral health, lowering the risk of tooth decay and gum disease. A 2011 review in The Journal of the Tennessee Dental Association notes that while the research is scant, there’s an “emerging hypothesis” that the vitamin is beneficial for oral health, due to its effect on bone metabolism and “its ability to function as an anti-inflammatory agent and stimulate the production of anti-microbial peptides.”
Are Vitamin D Supplements Necessary
If you have a vitamin D deficiency, taking a supplement may be beneficial.
Many people are at a higher risk of deficiency, including older adults, those with darker skin, people with certain health conditions, and individuals who dont regularly get sun exposure .
Additionally, vitamin D supplements may be recommended for those with health conditions that affect nutrient absorption, such as cystic fibrosis, inflammatory bowel disease, celiac disease, and short bowel syndrome .
If you suspect that you may have a vitamin D deficiency, its best to consult a healthcare professional to have your levels checked and determine whether a vitamin D supplement is necessary.
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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:
Should Everyone Get Their Vitamin D Levels Checked Generally No
Karl Insogna, MD, director of Yale Medicines Bone Center
Most people should be fine. Testing is important only for certain populations: for people who are institutionalized for patients with a gastrointestinal disorder or osteoporosis those who have had weight loss surgery those on anti-convulsant medications and children who are immobilized and not outside and active. If youre over 70, I recommend getting your levels checked at least one time.
People whose cultural or religious beliefs require them to be fully clothed, especially if theyre living in northern climates, and whose dietary habits include little or no dairy , may also be vitamin D-deficient and should be tested.
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Strengthens The Immune System
Vitamin D has a variety of important functions, including promoting the immune system’s strength and performance. It promotes T-cell growth and aids in the immunological response to viral illnesses such as the common cold, influenza, and other community-wide diseases caused by viruses, bacteria, and fungus.
Some Perspective On What Is And Isnt Vitamin D Deficiency
I spoke with osteoporosis expert Dr. Joel Finkelstein, associate director of the Bone Density Center at Massachusetts General Hospital, whose research in this field spans over three decades. He agreed with the authors of the NEJM article that we are currently over-screening for vitamin D deficiency, and overtreating people who are getting enough vitamin D through diet and sun exposure. “Vitamin D has been hyped massively,” he states. “We do not need to be checking the vitamin D levels of most healthy individuals.”
He points out that from an evolutionary standpoint, it doesnt make sense that higher vitamin D levels would be beneficial to humans. “Vitamin D is actually quite hard to find in naturally occurring food sources,” he points out. “Yes, we can get vitamin D from the sun, but our bodies evolved to create darker skin in the parts of the world that get the most sun. If vitamin D is so critical to humans, why would we evolve in this way, to require something that is hard to come by, and then evolve in such a way as to make it harder to absorb?”
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How Soon Will I Feel Better After Taking Vitamin D3
It can take a few weeks for your body to start feeling the benefits of vitamin D, so don’t expect to see results overnight. However, most people report feeling more energetic and upbeat once they’ve been taking vitamin D for a while. If you’re not sure what dosage is right for you, speak to your doctor or a registered dietitian.
Is Taking A Vitamin D3 Supplement A Good Idea
Vitamin D3 supplements arent for everyone, but they may be a good idea for some people.
A vitamin D3 supplement could be beneficial if youre vegan or lactose intolerant, if you have dark skin, if you dont get a lot of sun, or if you have certain medical conditions, says Yawitz. That being said, its always best to talk with your doctor before starting any supplement.
As she points out, taking high doses of vitamin D3 can lead to nausea, vomiting, diarrhea, muscle weakness, dehydration, kidney stones, kidney failure, irregular heartbeat, and other health problems. Again, talking to a medical professional can help you determine if a vitamin D3 supplement may be right for you.
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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 Can Help Strengthen Muscles
Along with its bone-building abilities, vitamin D is also influential in strengthening muscles. “Lack of vitamin D in the body can increase the risk of having weak muscles, which in turn increases the risk of falls,” Lana Nasrallah, MPH, RD, clinical dietician at UNC Health, tells Health. This is especially important for the elderly. “Vitamin D may help increase muscle strength thus preventing falls, which is a common problem that leads to substantial disability and death in older adults.”
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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.
What Are The Side Effects Of Vitamin D3
The majority of people do not generally experience any vitamin D3 side effects when the recommended amount is taken.
Vitamin D3 is fat-soluble, meaning the body has a difficult time removing it if you take in an excessive amount.
A few unwanted effects of taking a lot of vitamin D3 can include dry mouth, weakness, headache, vomiting, loss of appetite, metallic taste, and nausea.
If you take too much vitamin D3, your liver creates a great deal of a chemical called 25D, which can cause a problem referred to as hypercalcemia.
Early indicators of hypercalcemia include muscle pain, anorexia, dry mouth, fatigue, ataxia, vertigo, tinnitus, headache, nausea, vomiting, constipation, metallic taste, abdominal cramps, weakness, and bone pain.
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What Are The Signs And Symptoms Of Vitamin D Deficiency
Severe lack of vitamin D in children causes rickets. Symptoms of rickets include:
- Incorrect growth patterns due to bowed or bent bones.
- Muscle weakness.
- Bone pain.
- Deformities in joints.
This is very rare. Children with a mild vitamin deficiency may just have weak, sore and/or painful muscles.
Lack of vitamin D isnt quite as obvious in adults. Signs and symptoms might include:
However, you may have no signs or symptoms of vitamin D deficiency.
What Are The Possible Complications Of Vitamin D Deficiency
The most serious complications of vitamin D deficiency include:
- Low blood calcium levels .
- Low blood phosphate levels .
- Osteomalacia .
All of these conditions are treatable. While rickets is a treatable and often curable disease, treating it as soon as possible is important. When not treated, milder cases of rickets can result in long-term bone damage that can keep bones from growing properly. Severe cases that arent treated can lead to seizures, heart damage and death.
The good news is that thanks to vitamin D-fortified infant formula and fortified cows milk, rickets is very uncommon in the United States.
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What Is The Recommended Dosage Of Vitamin D
The recommended daily allowance for vitamin D is 600 IU per day for adults. However, many experts believe that this amount is too low and that most people need more.
The Vitamin D Council recommends taking 1,000-2,000 IU of vitamin D per day, and some experts believe that even higher amounts may be necessary.
Is It Ok To Take Vitamin D3 Every Day
Yes, it is generally safe to take vitamin D supplements every day. However, it’s important to be aware of the potential side effects and speak to your doctor if you have any concerns.
Taking too much vitamin D can lead to hypervitaminosis D, which can cause nausea, vomiting, constipation, weakness, and weight loss. In severe cases, it can lead to heart arrhythmias, coma, and death.
If you take vitamin D supplements, it’s important to have your blood levels checked regularly by a doctor to ensure you’re not taking too much. Vitamin D is an essential nutrient that plays a role in bone health, immune function, and more. Most people can get the vitamin D they need by spending time in the sun and eating a well-rounded diet.
However, some people may need to take supplements to ensure they’re getting enough. Speak to your doctor if you’re concerned about your vitamin D levels.
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Why You Need Vitamin D3
A deficiency of vitamin D can have serious consequences in the body. Vitamin D is vital for these reasons:
1. Bone Health
Doctors discovered vitamin D when they were studying rickets, a childrenâs bone disorder. Today rickets is rare, but vitamin D is still needed for bone health. Itâs especially important for women past menopause, who are at risk of osteoporosis. Vitamin D is also used to treat a more serious bone condition called osteomalacia . Vitamin D allows the body to absorb calcium. Without vitamin D, the body uses only a small percentage of the calcium in food.
2. Anti-Cancer Properties
Higher levels of vitamin D in the blood are associated with lower levels of some cancers, including colorectal,prostate, and pancreatic. In animal studies, vitamin D was associated with fewer tumors and slower growth of tumors. Clinical trials in humans suggest that vitamin D may not prevent cancer but may slow its progress.
3. Brain Health
Low levels of vitamin D may be a risk factor for various forms of dementia, including Alzheimerâs disease. Animal studies and cell studies have shown a connection, but the results of clinical trials have been mixed. Further research is needed.
What Are The Benefits Of Vitamin D
Vitamin D plays an important role in bone health. It helps the body absorb calcium and phosphorus, two minerals that are essential for bone development and maintenance. Vitamin D also helps to prevent osteoporosis, a condition characterized by weak and fragile bones.
In addition to its role in bone health, vitamin D is also thought to have other health benefits, such as reducing the risk of some cancers, heart disease, and type II diabetes.
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How To Increase Or Maintain Your Vitamin D Levels
Vitamin D can be obtained through your diet, exposure to sunlight, or through a supplement.
Dietary vitamin D: Vitamin D is one vitamin that can be difficult to obtain in a healthy diet. Nutrition guidelines recommend a daily intake of 200 to 800 international units depending on your age. We hear about milk as a good source, yet at 100 IU per eight-ounce glass, this could translate to 20 glasses of milk daily for adequate prevention, an amount of milk unlikely to be healthy for many reasons. Fatty fish may also grant you some vitamin D. In other words, its hard for the average person to get enough vitamin D in a healthy diet, unlike nearly all other vitamins.
Sunlight as a source of vitamin D: Sunlight is an excellent source of vitamin D but is dependent on your latitude, as well as your use of sunscreen. On the other hand, spending 15 minutes outside in shirtsleeves on a pleasant day could result in your body producing 5000 IU of vitamin D or more. As noted earlier, we may be trading a lower risk of skin cancer for a higher risk of more deadly cancers such as lung cancer and colon cancer by our conscientious use of sunscreen.
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What Should I Know About Storage And Disposal Of This Medication
Keep this vitamin in the container it came in, tightly closed, and out of reach of children. Store it at room temperature and away from excess heat and moisture .
It is important to keep all medication out of sight and reach of children as many containers are not child-resistant and young children can open them easily. To protect young children from poisoning, always lock safety caps and immediately place the medication in a safe location â one that is up and away and out of their sight and reach.
Unneeded medications should be disposed of in special ways to ensure that pets, children, and other people cannot consume them. However, you should not flush this medication down the toilet. Instead, the best way to dispose of your medication is through a medicine take-back program. Talk to your pharmacist or contact your local garbage/recycling department to learn about take-back programs in your community. See the FDA’s Safe Disposal of Medicines website for more information if you do not have access to a take-back program.
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Can Vitamin D Deficiency Trigger Hair Loss
Vitamin D is metabolized within the pores and skin by keratinocytes. These are pores and skin cells that course of keratin, a protein in hair, nails, and pores and skin. There is a link between vitamin D deficiency and alopecia, and it is often one of the common causes of thinning hair or hair loss in men or women, Arielle Levitan, MD, an inner medication doctor in Chicago, tells WebMD Hook up with Care.
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What’s The Best Vitamin D3 Supplement To Take For Adults
Image courtesy Elm & Rye
Elm & Rye D3 is the best vitamin D3 to take for adults. They offer two methods in which you can get your vitamin D dosage daily. The options are capsules or gummies.
Elm & Rye only uses high-quality, pure substances in all of our supplements. There are no extra additions, fillers, or BS. These components work together to create a superior method for living your daily life.
There are many different types of supplements available. Not all supplements are created equal Elm & Rye frequently sends theirs to third-party laboratories for analysis and testing. Then they make the findings public so that everyone can see them.
Elm & Rye also has a subscription option where you can order your supplements, such as their D3 capsules, and get the delivery once a week or every two weeks, or even monthly. If you opt to get auto-delivery you’ll be saving 20% off their regular pricing.
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