Vitamin D is a major player in keeping the human body healthy. Its main function is to promote calcium absorption, making it necessary for bone growth. A lack of vitamin D can lead to thin, brittle, or misshapen bones. It’s not just about bones though, vitamin D offers a range of additional benefits for both your physical and mental health. Here are a few vitamin D benefits you need to know and ways add more to your daily diet.
Strengthens Your Bones- Vitamin D is famous for its bone-building and strengthening powers. Basically, the calcium that benefits your bones wouldn’t be able to do its job without vitamin D. You need vitamin D for bone growth—and to prevent bones from becoming brittle. When combined with calcium, it can help prevent osteoporosis.
Strengthens Muscles- Vitamin D is influential in strengthening muscles. A lack of vitamin D in the body can increase the risk of having weak muscles, which in turn increases the risk of falls and other injuries, especially in the elderly.
Improves Oral Health- Due to vitamin D helping our body absorb calcium, it plays a crucial role in supporting oral health, lowering the risk of tooth decay and gum disease. Vitamin D’s impact on bone metabolism, its ability to function as an anti-inflammatory agent, and stimulate the production of anti-microbial peptides all contribute to benefits in oral health.
Supports the Immune System and Fights Inflammation- Vitamin D supports the immune system by fighting off harmful bacteria and viruses. Studies indicate that high latitudes and winter season are risk factors for both low vitamin D, increased influenza, and other respiratory illness and adverse outcomes.
Helps Combat Depression- The sun can brighten up your mood, and so can vitamin D. Researchers have found “a significant relationship between depression and vitamin D deficiency.” Screening for and treating vitamin D deficiency in those with depression is recommended.
How to Get More Vitamin D
Despite being readily available through sunlight, some foods, and supplements, most Americans are still not getting enough vitamin D. If you think you might be deficient, the best approach is to have your blood vitamin D level tested to find out if your levels are within range. This will determine if a supplement is needed.
If you are deficient or lacking in vitamin D intake, there are a few ways you can up your daily dosage. Start with getting around 20 minutes of sunlight several times a week. Aside from the sun, you can also get vitamin D through a few foods, like fatty fish and mushrooms. Foods like milk, orange juice, yogurt, and cereals can also be fortified with vitamin D. You can always go the supplement route, in the form of vitamin D3. Most doctors consider a daily dose of 1000-2000 IU of D3 safe and will achieve optimal levels for most adults. As you can see there are a multitude of benefits to Vitamin D and several ways to help ensure you are getting optimal amounts.
