By – James M. Katz, BA
Vitamin D is often thought of as a nutrient that helps our bones and teeth stay strong, but its benefits go far beyond this. Often overlooked, vitamin D is a key part of a healthy diet, as it has been shown to play a role in controlling inflammation, cell growth, and even our mood. This essential holistic nutrient is critical to keeping us healthy, and a deficiency can lead to a number of health issues. In this article, we’ll explore the surprising benefits of vitamin D and how it can impact your health and well-being. From its role in immunity to its ability to lower your risk of chronic disease, the importance of vitamin D cannot be underestimated. So read on to learn more about this important nutrient and how it can help you stay healthy and happy.
Vitamin D is often referred to as the ‘sunshine vitamin’, Vitamin D is a micronutrient that is produced by our skin in response to sunlight exposure. It plays an important role in our bodies, and recent research has highlighted a range of surprising health benefits associated with Vitamin D. These include improved immunity, better bone health, and a lower risk of certain diseases.
Vitamin D helps to reduce the risks of later in life cognitive decay as seen in the article below. By taking vitamin D you can stop and prevent many mental issues such as dementia as stated by a third. Please read below and press the link for the full article.
“Vitamin D may reduce the risk of dementia by up to a third, a study has suggested.
Researchers at Tufts University in America looked at levels of vitamin D in 290 adults in the Rush Memory and Ageing Project, a long-term study of Alzheimer’s that began in 1997.
The team looked at vitamin D levels in four regions of the brain. Two were linked to Alzheimer’s – one known to be involved in dementia, and another believed to not be linked to cognitive decline with age.
They found that vitamin D was present in all four regions and people with more of it had better cognitive function.”
Vitamin D could reduce the risk of dementia by a third, Joe Pinkstone. The Telegraph. Wed, December 7, 2022
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Sources of Vitamin D
Most people acquire their vitamin D through the sun. UVB light from the sun is absorbed by the skin and converts into Vitamin D. Hence, people who live in regions where there is a lot of sunlight throughout the year, such as the tropics, have a lower risk of developing a Vitamin D deficiency. In the United States, most people get their Vitamin D from fortified foods, such as milk, yogurt, and cereal, and supplements. Although Vitamin D is naturally created by the sun, the majority of us do not spend enough time in the sun to get the recommended amount of Vitamin D. This is especially true for those who live in Northern climates where the days are shorter and there is less sunlight. Certain groups, such as pregnant women, infants, the elderly, and people with darker skin, are at an even higher risk of developing a deficiency. People with conditions like osteoporosis and autoimmune diseases, such as psoriasis, may also need to pay special attention to their Vitamin D levels.
Vitamin D and Immunity
Most people are aware of the role Vitamin D plays in bone health. However, you may not be aware that it also plays a significant role in immunity. Studies have shown that a Vitamin D deficiency can reduce your body’s ability to fight off infections. This is particularly problematic during the colder months, as you are more likely to come into contact with germs like cold and flu viruses, which can be very contagious. Vitamin D is known to enhance the effects of certain white blood cells, known as T cells, which are the guardians of your immune system and prevent infections from forming. Vitamin D deficiency can also negatively impact your B cells, which are responsible for making antibodies in response to an infection, as well as natural killer cells, which fight off cancer cells. A Vitamin D deficiency can increase your risk of contracting and spreading infections, such as the common cold and influenza, and may be particularly common in groups who are at an increased risk of deficiency, such as pregnant women.
Vitamin D and Bone Health
Vitamin D is not only critical for helping your bones stay strong and preventing osteoporosis, but it also helps to build and maintain bone density. When you are young and your bones are still developing, Vitamin D is essential for building strong and healthy bones, as it helps your body to absorb calcium and phosphorus, two essential minerals needed for bone growth. As you age, Vitamin D is also needed to maintain existing bone density as you are more likely to experience age-related bone loss, which is known as osteoporosis. If you have a family history of osteoporosis or have experienced a fracture in the past due to weak bones, you may be at an increased risk of developing a deficiency. This is because Vitamin D is known to affect the rate of bone turnover, which can increase your risk of fractures if your bones are not as strong as they should be. In fact, research suggests that Vitamin D deficiency may be linked to an increased risk of fractures, especially in older people.
Vitamin D and Mood
Several studies suggest that a Vitamin D deficiency may be linked to an increased risk of depression, anxiety, and other mood disorders. While it is unclear how Vitamin D may impact the production of neurotransmitters in the brain that regulate mood and emotions, it is believed that a deficiency may disrupt the serotonin and dopamine pathways, which can increase risk of depression. Individuals who are more likely to be at risk of developing a deficiency include pregnant women, people living with certain chronic diseases, such as autoimmune diseases, and those who do not get enough exposure to sunlight. While more research is needed to determine the exact link between Vitamin D and mood and anxiety disorders, it may be advantageous to pay attention to your Vitamin D levels and speak with your doctor if you are experiencing mood changes that you believe may be related to a deficiency.
Vitamin D and Cancer Prevention
Studies have shown that higher levels of Vitamin D are associated with a lower risk of certain cancers, including breast cancer and colorectal cancer. Vitamin D can influence cell growth and plays an important role in controlling abnormal cell proliferation. This may explain how Vitamin D can help to reduce the risk of contracting certain cancers. Further research is needed to understand how exactly Vitamin D impacts cancer prevention, but it is believed that Vitamin D may also play a role in regulating genes that can increase the risk of these types of cancers. People who are more likely to be at an increased risk of developing a deficiency include pregnant women, people living with certain chronic diseases, such as autoimmune diseases, and those who do not get enough exposure to sunlight.
Vitamin D and Heart Health
It is often thought that cardiovascular disease is caused by high cholesterol, hypertension, and other major risk factors. However, Vitamin D deficiency has been associated with an increased risk of heart disease. Research suggests that Vitamin D may also play a role in regulating blood pressure and preventing blood clots. A Vitamin D deficiency can reduce the amount of calcium in your blood, which can lead to an increased risk of heart attack and stroke. People who are more likely to be at an increased risk of developing a deficiency include pregnant women, people living with certain chronic diseases, such as autoimmune diseases, and those who do not get enough exposure to sunlight. Given the link between Vitamin D and heart health, it is important to pay attention to your Vitamin D levels and ensure that you are getting enough. While Vitamin D deficiency can be overcome with proper supplementation, heart disease cannot and may be more difficult to prevent.
Vitamin D and Diabetes
Research suggests that a Vitamin D deficiency may be linked to an increased risk of type 2 diabetes. While it is unclear why Vitamin D may play a role in preventing diabetes, it may be related to its ability to reduce inflammation and regulate insulin production. Individuals who are at an increased risk of developing a deficiency include pregnant women, people living with certain chronic diseases, such as autoimmune diseases, and those who do not get enough exposure to sunlight. Given the link between Vitamin D and diabetes, it is important to pay attention to your Vitamin D levels and ensure that you are getting enough. If you are at a higher risk of developing a deficiency, you may want to pay special attention to your Vitamin D levels and talk to your doctor about supplementation.
Vitamin D and Osteoarthritis
While many people suffer from joint pain and inflammation due to rheumatoid arthritis and osteoarthritis, there are many ways to prevent or slow down the progression of these diseases. One of these is getting enough Vitamin D. Research suggests that Vitamin D may be able to help ease joint pain and reduce the risk of developing osteoarthritis. Individuals who are at an increased risk of developing a deficiency include pregnant women, people living with certain chronic diseases, such as autoimmune diseases, and those who do not get enough exposure to sunlight. Given the link between Vitamin D and joint health, it is important to pay attention to your Vitamin D levels and ensure that you are getting enough. If you are at a higher risk of developing a deficiency, it may be beneficial to pay special attention to your Vitamin D levels and speak with your doctor about supplementation.
Conclusion
While Vitamin D is naturally created by the sun, most of us do not spend enough time in the sun to get the recommended amount of Vitamin D. This is especially true for those who live in Northern climates where the days are shorter and there is less sunlight. There are several foods that are rich in Vitamin D, including fish and fatty fish, but many of us get too little of this vital nutrient. For example, we only need to spend about 10 minutes in the sun to get our Vitamin D needs met. If you’re spending more time indoors, you may want to supplement with vitamin D. That’s it! Keep this article handy as a reference when you’re looking for the best sources of vitamin D – and remember, you can always ask your pharmacist or doctor for advice.
Proactive health care is sometimes the best solution to our healthcare needs. Action is always faster than reaction! If you are interested in learning more about Holistic and Integrative Health Care approaches and have more questions about it then perhaps you should visit our Holistic Health Care Certification program FAQ page
References:
Mayo Clinic – Vitamin D and MS
Additional Resources:
Non-musculoskeletal benefits of vitamin D, Sunil J. Wimalawansa, The Journal of Steroid Biochemistry and Molecular Biology, Volume 175, 2018, Pages 60-81, ISSN 0960-0760,
Vitamin D for Health: A Global Perspective, Arash Hossein-nezhad, et al, Mayo Clinic Proceedings, Volume 88, Issue 7, 2013, Pages 720-755, ISSN 0025-6196,
Vitamin D deficiency in Europe: pandemic?, Kevin D Cashman, et al, The American Journal of Clinical Nutrition, Volume 103, Issue 4, April 2016, Pages 1033–1044,
Vitamin D deficiency 2.0: an update on the current status worldwide. Amrein, K., Scherkl, M., Hoffmann, M. et al. Eur J Clin Nutr 74, 1498–1513 (2020).