However, this process requires sunlight every day. Therefore, spending some time in the sun every day can help us meet our daily vitamin D requirements. However, vitamin D deficiency is a significant health concern globally and people choose to consume vitamin D supplements.
It is so common that many populations require supplements to meet their daily vitamin D requirements. According to research, more than one million people worldwide have low vitamin D levels, with 50% of the population suffering from vitamin D deficiency. Vitamin D is present in very small quantities in our food. Therefore, more is needed to meet our daily needs. Therefore most people need the best vitamin D supplements to meet their needs.
Vitamin D maintains the nutritional level of the body and keeps it healthy. However, people who do not get enough sunlight need vitamin D supplements. So, if you're wondering whether you need vitamin D supplements, this article will help you get some (better) clarity.
What is Vitamin D?
Vitamin D is a fat-soluble vitamin. Therefore, the body needs a fair amount of healthy fat to absorb this vitamin. Our body needs it to maintain bone health and to absorb calcium and phosphorus from the small intestine.
According to research, people with vitamin D deficiency may develop brittle, soft, and weak bones. Furthermore, deficiency of this vitamin can also be responsible for the development of rickets in children and osteomalacia in adults.
Types of Vitamin D
There are five forms of vitamin D: D1, D2, D3, D4, and D5. However, vitamin D2 and D3 are the most important forms of vitamin D for the human body.
Vitamin D2 (Ergocalciferol)
Vitamin D2 comes from plant-based foods like mushrooms that get enough sunlight. These foods are the richest sources of vitamin D for vegetarians.
Vitamin D3 (cholecalciferol)
Vitamin D3 is present in food sources such as fish. Our skin also produces Vitamin D3 from cholesterol present in our body in the presence of sunlight.
Both vitamins are essential for the proper functioning of our body. Both types of vitamin D supplements, i.e. vitamin D2 and vitamin D3, are available over-the-counter, and you can buy them without a prescription. A meta-analysis shows that vitamin D3 is the overwhelmingly preferred choice for vitamin D supplements. Comparatively, it is a more easily absorbed form. However, vegans still prefer vitamin D2 over D3.
Vitamin D: Function
When cholesterol present in our body is converted into Vitamin D, it helps in various functions:
- Vitamin D prevents mood disorders like mood swings and depression.
- It reduces the risk of bone fractures and deformities by controlling the levels of calcium and phosphorus in our bodies.
- Vitamin D controls blood sugar levels in the body.
- It also maintains healthy cholesterol levels.
- It controls muscle and nerve functions.
Vitamin d supplements
You can get vitamin D mainly from three sources: your skin, diet, and vitamin D supplements. Since most of us do not get enough vitamin D from natural sources, supplements are necessary. Daily intake of these supplements is more effective than monthly or weekly intake. These supplements are a reliable and effective way of ensuring the proper functioning of our body by meeting the requirements of Vitamin D.
Signs That You Need Vitamin D Supplements
If you are found to be vitamin D deficient, you may need vitamin D supplements. However, it is better to consult a physician and test your blood sugar levels before choosing any supplement.
The need for this may arise when you repeatedly experience the following symptoms:
- Feeling sleepy or tired
- Back pain and joint pain
- Hair fall
- Mood disorders
- Headache
Benefits and Uses of Vitamin D Supplements
Vitamin D capsule play an essential role in our body functions. They help in the proper functioning of cells, nerves, and muscles. The uses and benefits of Vitamin D supplements are as follows:
Strengthens bones and muscles
According to research, Vitamin D helps control calcium levels. It plays an important role in strengthening the bones and muscles in our body. Vitamin D also absorbs calcium and phosphorus in the small intestine. One of the vitamin D supplements, i.e. calcitriol, increases calcium blood levels in people with low parathyroid hormone levels.
Promotes healthy pregnancy
According to research, vitamin D deficiency in pregnant women usually leads to preeclampsia and premature birth. This can lead to many complications. On the other hand, vitamin D supplements during pregnancy improve the vitamin D status in women and improve the health status of the mother and baby.
Helpful in baby development
According to a study, Vitamin D helps in strengthening the teeth and bones of children. Apart from this, Vitamin D supplements also help prevent rickets in children.
Promotes mental health
Studies show that low levels of Vitamin D in our body can cause various mood disorders and depression. Therefore, an optimal vitamin D level through vitamin D supplements can improve mental health and regulate your mood.
Increases immunity
Vitamin D receptors are present on the surface of white blood cells in our body. According to a study, it helps in increasing immunity by fighting harmful viruses and bacteria. Therefore, Vitamin D supplements are known to increase the immunity of a person.
Reduces the risk of diabetes
Research shows that vitamin D helps control insulin levels. High levels of insulin in the body can cause diabetes. Also, Vitamin D supplements maintain balance in the glucose levels in the body. As a result, they help reduce the risk of diabetes.
Sunlight: Natural Source of Vitamin D
Vitamin D is called the sunshine vitamin for a reason. When exposed to sunlight, your skin can produce vitamin D with the help of cholesterol in the body. The best time to get sunlight is between 9:30 to 10:30 in the morning and between 4:30 to 6:30 in the evening as the sun is at its highest point. Therefore, the body can synthesize vitamin D efficiently during the afternoon.
Melanin determines the color of your skin. People with dark skin generally have more melanin than people with fair skin. The color of your skin also affects your vitamin D production. For example, dark skin produces less vitamin D than fair skin. This is because excess melanin in dark skin prevents the absorption of vitamin D from sunlight. Therefore, to get the same amount of vitamin D, people with dark skin need to spend more time in sunlight than people with fair skin.
People with dark skin and living in cold areas do not get enough exposure to the sun. Thus they depend on vitamin D foods and supplements to meet their vitamin D needs.
Vitamin D-rich foods
Therefore, you cannot meet your needs with sunlight alone. Although food accounts for only 10% of the total vitamin D present in our bodies, we can get some vitamin D through food. We can get relief from sunlight and supplements.
Conclusion
Vitamin D, the "sunshine vitamin", is essential for the body. However, since we do not get enough vitamin D from natural sources, taking vitamin D supplements can meet our needs. These supplements help maintain optimal levels of vitamin D and ensure the regulation of calcium and phosphorus in the small intestine. However, excess vitamin D in our body is also harmful and can cause hypercalcemia, which can damage the kidneys and lungs. Therefore, if you decide to take supplements, consult a doctor first to choose the most suitable supplement for your body. Vitamin D has been nicknamed the "sunshine vitamin" due to its ability to be formed in the presence of sunlight, playing a significant role in keeping the human body healthy. Its primary function is to promote calcium absorption, making it essential for bone growth and remodeling when mature bone tissue is removed and new bone tissue is formed. However, other benefits of vitamin D may include blood pressure regulation, immune system support, weight management, and more. However, not all people get sufficient vitamin D through their diet plan or sun. That is why they need a vitamin D capsule to maintain their vitamin D level or a healthy life. You can choose Steadfast Nutrition Vitamin D supplement for your health life. Steadfast Nutrition provides one of the best vitamin D in India to make people's lives good and healthy. You can buy vitamin D at Steadfast Nutrition for better results at an affordable price.
