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Benefits of Vitamin D

Detailed Health Benefits of Vitamin D

Vitamin D boosts calcium absorption by increasing the flow of calcium into the bloodstream. It is necessary for bone growth and to maintain bone strength. Without a sufficient amount of vitamin D, bones can become brittle, misshaped or too thin. Research shows that Vitamin D also helps in maintaining several organ systems. Malnutrition may be linked to diseases such as rickets, osteoporosis, and increased susceptibility to other chronic diseases such as high blood pressure, cancer, periodontal disease, cognitive impairment.

The need for vitamin D increases as one grows older. An increased amount of vitamin D is also recommended for people with dark skin. Studies have shown that many adults have low blood levels of vitamin D. One cup of vitamin D fortified milk provides about 100 IU. By the time ones reaches 51, 400 IU of vitamin D is recommended. This increases to 600 IU for those aged 70 and over.

Almost all milk and some other foods are fortified with vitamin D but not sufficiently to receive the required daily amount of vitamin D with one serving. Natural sources of vitamin D include several types of fish, such as catfish, salmon, mackerel, sardines, tuna, and fish liver oils, whole egg and beef liver. Although vitamin D can be obtained from food sources, it too is not sufficient because of our food choices. Sun exposure is another way to obtain vitamin D, but one must ensure that they are in the sun without the use of sunscreen for 10 to 15 minutes a couple of days a week. Inadequate intake can result because of one’s age, the time of day, season, locality, air pollution level, etc. Further, medical problems such as liver or kidney disorders can limit vitamin D’s absorption. Supplements, such as vitamins, become a more reliable way to obtain vitamin D.

If you’re considering taking a Vitamin D supplement consult with your doctor first and make sure they know your diet before advising you. Always remember that a lot of vitamins and minerals can be toxic when consumed in larger amounts than is recommended and supplements can easily put you into these dose ranges if you’re already getting enough from natural sources.