We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. You can also get it through certain foods and supplements to ensure adequate levels of the vitamin in your blood. Vitamin D has several important functions. Perhaps the most vital are regulating the absorption of calcium and phosphorus , and facilitating normal immune system function.
Getting a sufficient amount of vitamin D is important for normal growth and development of bones and teeth, as well as improved resistance against certain diseases. Research has shown that vitamin D might play an important role in regulating mood and warding off depression. In one study , scientists found that people with depression who received vitamin D supplements noticed an improvement in their symptoms.
In another study of people with fibromyalgia , researchers found vitamin D deficiency was more common in those who were also experiencing anxiety and depression. You can find a great selection of vitamin D supplements on Amazon. In one study , people taking a daily calcium and vitamin D supplement were able to lose more weight than subjects taking a placebo supplement. The scientists said the extra calcium and vitamin D had an appetite-suppressing effect.
In another study , overweight people who took a daily vitamin D supplement improved their heart disease risk markers. Many factors can affect your ability to get sufficient amounts of vitamin D through the sun alone.
These factors include:. These factors contribute to vitamin D deficiency in an increasing number of people. Doctors can diagnose a vitamin D deficiency by performing a simple blood test. If you have a deficiency, your doctor may order X-rays to check the strength of your bones. Furthermore, vitamin D may enhance the anti-inflammatory effects of glucocorticoids.
This benefit makes it potentially useful as a supportive therapy for people with steroid resistant asthma. A review suggests that pregnant women who are deficient in vitamin D may have a greater risk of developing preeclampsia and giving birth preterm.
Doctors also associate poor vitamin D status with gestational diabetes and bacterial vaginosis in pregnant women. It is also important to note that in a study , researchers associated high vitamin D levels during pregnancy with an increased risk of food allergy in the child during the first 2 years of life. Absorbing sunlight is essential for the skin to produce vitamin D. Covering the skin with clothing can inhibit vitamin D production also.
Geographical location: People who live in northern latitudes or areas of high pollution, work night shifts, or are homebound should aim to consume vitamin D from food sources whenever possible.
Breastfeeding: Infants who exclusively breastfeed need a vitamin D supplement, especially if they have dark skin or have minimal sun exposure. The American Academy of Pediatrics recommend that all breastfed infants receive international units IU per day of oral vitamin D. Supplement drops for babies are available online. Although people can take vitamin D supplements, it is best to obtain any vitamins or minerals through natural sources wherever possible.
Read more on vitamin D deficiency. If Vitamin D deficiency continues for long periods, it may result in complications , such as:. Getting sufficient sunlight is the best way to help the body produce enough vitamin D. Plentiful food sources of vitamin D include:. Here, learn how to get more vitamin D from the sun. People can measure vitamin D intake in micrograms mcg or international units IU.
And in the winter, the sun isn't strong enough to give us sufficient amounts of vitamin D. People who live in northern regions might not get enough vitamin D from sunshine, even in the summer.
People who live in big cities might not get enough vitamin D, because pollution can block the sun's rays. Only a few foods naturally contain vitamin D, but some foods are fortified with this vitamin.
These are some of the best sources:. If you belong to any of the following groups, you may be at risk of vitamin D deficiency, in which case you should ask your doctor to for the vitamin D test:. Video Series. August 20, The Reasons Why Vitamin D Is So Important It helps to: Prevent bone fractures Prevent falls in older people and osteoporosis Reduce the risk of cancer, especially colon cancer, prostate cancer, and breast cancer Reduce the risk of diabetes, especially in young people and in those living in high altitude Protect against heart disease, including high blood pressure and heart failure Reduce your risk for multiple sclerosis Improve you mood Improve your lung function.
If You Don't Get Enough Vitamin D Your bones can become weak and can break Children can get "rickets," a disease that prevents their bones from growing properly, delays their growth, and causes problems with their immune system Adults can develop "osteomalacia," a disease that weakens the bones and makes them hurt, and also causes fractures Older adults can get osteoporosis, which doesn't cause pain, but makes the bones thin and easy to fracture The best way to know if you are getting enough vitamin D is to have a specific blood test.
What Are the Best Sources? But since it's difficult for people to get enough vitamin D from food alone, everyone including pregnant and breastfeeding women should consider taking a daily supplement containing 10 micrograms of vitamin D during the autumn and winter. 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:.
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. The Department of Health and Social Care recommends that babies from birth to 1 year of age should have a daily supplement containing 8.
Children aged 1 to 4 years old should be given a daily supplement containing 10 micrograms of vitamin D throughout the year. You can buy vitamin D supplements or vitamin drops containing vitamin D for under 5s at most pharmacies and supermarkets.
Women and children who qualify for the Healthy Start scheme can get free supplements containing vitamin D.
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