Vitamin D
WHAT IS vitamin D?
Vitamin D is a fat-soluble vitamin that plays a crucial role in bone health, immune function, and overall well-being.
It helps the body absorb calcium and phosphorus, which are essential for strong bones and teeth. Unlike most vitamins, Vitamin D can be synthesized by the body when the skin is exposed to sunlight, earning it the nickname “the sunshine vitamin.
WHICH FOODS CONTAIN VITAMIN D?
Vitamin D can be obtained from both natural sources and supplements.
The primary source is sunlight, as the body produces Vitamin D when the skin is exposed to UVB rays.
It is also found in fatty fish like salmon, mackerel, and tuna, as well as egg yolks, beef liver, and dairy products. Certain plant-based foods, including mushrooms and fortified products like plant-based milk, cereals, and orange juice, also provide Vitamin D.
Since many people don’t get enough sun exposure, supplements are often recommended to help maintain optimal levels and support bone health, immune function, and overall well-being.
What are the benefits of taking Vitamin D?
Boosts Immune Function
This vitamin plays a key role in strengthening the immune system, helping the body fight off infections and reducing inflammation. Studies suggest that adequate Vitamin D levels may lower the risk of respiratory infections and autoimmune conditions.
Supports Strong Bones & Teeth
It helps the body absorb calcium and phosphorus, essential minerals for maintaining bone density and strength. A deficiency can lead to weakened bones, increasing the risk of osteoporosis and fractures over time.
Enhances Mood & Energy Levels
It has been linked to mood regulation and mental well-being, as it helps support serotonin production. Low levels are associated with fatigue, mood imbalances, and seasonal affective disorder (SAD), making supplementation beneficial, especially in winter months.
Expert advice
DR. ANNE LATZ
"Vitamin D is essential for more than just bone health—it plays a crucial role in immune function, muscle strength, and even mood regulation. Since many people don’t get enough sun exposure to produce adequate levels, ensuring sufficient Vitamin D intake through diet or supplementation is key to maintaining overall well-being and long-term health."
Want to learn more?
FAQS ABOUT Vitamin D
The frequency of Vitamin D intake depends on individual needs, lifestyle, and current levels. For most people, daily supplementation is recommended to maintain consistent levels, especially in regions with limited sun exposure. The Recommended Dietary Allowance (RDA) set by the National Institutes of Health (NIH) suggests:
600 IU (15 mcg) per day for adults up to 70 years old
800 IU (20 mcg) per day for adults over 70
Some individuals, including those with deficiencies, limited sun exposure, or higher needs, may require higher doses prescribed by a healthcare professional. Vitamin D can be taken daily, weekly, or even monthly, depending on the dosage and personal requirements. Always consult a healthcare provider before taking high-dose supplements.
Insufficient Vitamin D intake can lead to a range of health issues affecting bones, immunity, mood, and overall well-being. Since Vitamin D is essential for calcium absorption, a deficiency can cause weakened bones, increasing the risk of osteoporosis and fractures in adults and rickets in children. Low levels may also lead to muscle weakness, fatigue, and joint pain, making everyday movements more difficult.
Beyond bone health, Vitamin D plays a key role in immune function, and a deficiency may contribute to a higher susceptibility to infections and inflammatory conditions. It has also been linked to mood imbalances, with research suggesting that low Vitamin D levels are associated with increased risks of depression and fatigue, especially in winter months. Long-term deficiency can contribute to chronic diseases such as cardiovascular issues and autoimmune disorders.
To prevent these risks, maintaining adequate Vitamin D levels through sunlight, diet, or supplements is essential for overall health.
Vitamin D plays a crucial role in immune function by helping regulate the body's defense mechanisms. It enhances the activity of white blood cells (T-cells and macrophages), which are essential for detecting and fighting infections. Vitamin D also helps reduce inflammation, supporting a balanced immune response to prevent excessive immune reactions that could lead to chronic conditions.
Studies suggest that adequate Vitamin D levels may lower the risk of respiratory infections, support faster recovery from illnesses, and contribute to overall immune resilience. Since many people don’t get enough sun exposure year-round, maintaining optimal Vitamin D intake through food or supplements can help keep the immune system strong.
