A human body produces vitamin D as a response to sun exposure. A person can also boost their vitamin D intake through certain foods or supplements.
Vitamin D is essential for several reasons, including maintaining healthy bones and teeth. It may also protect against a range of diseases and conditions, such as type 1 diabetes.
Despite its name, vitamin D is not a vitamin, but a prohormone, or precursor of a hormone.
Vitamins are nutrients that the body cannot create, and so a person must consume them in the diet. However, the body can produce vitamin D.
In this article, we look at the benefits of vitamin D, what happens to the body when people do not get enough, and how to boost vitamin D intake.
Benefits
Vitamin D has multiple roles in the body. It assists in:
promoting healthy bones and teeth
supporting immune, brain, and nervous system health
regulating insulin levels and supporting diabetes management
supporting lung function and cardiovascular health
influencing the expression of genes involved in cancer development
Read on to find out about these roles in more detail:
1. Healthy bones
Vitamin D plays a significant roleTrusted Source in the regulation of calcium and maintenance of phosphorus levels in the blood. These factors are vital for maintaining healthy bones.
People need vitamin D to allow the intestines to stimulate and absorb calcium and reclaim calcium that the kidneys would otherwise excrete.
Vitamin D deficiency in children can cause rickets, which leads to a severely bowlegged appearance due to the softening of the bones.
Similarly, in adults, vitamin D deficiency manifests as osteomalaciaTrusted Source, or softening of the bones. Osteomalacia results in poor bone density and muscular weakness.
A vitamin D deficiency can also present as osteoporosis, for which over 53 million people in the United States either seek treatment or face an increased risk.
2. Reduced risk of flu
A 2018 reviewTrusted Source of existing research suggested that some studies had found that vitamin D had a protective effect against the influenza virus.
However, the authors also looked at other studies where vitamin D did not have this effect on flu and flu risk.
Further research is, therefore, necessary to confirm the protective effect of vitamin D on the flu.
3. Healthy infants
Vitamin D deficiency has links to high blood pressure in children. One 2018 study found a possible connection between low vitamin D levels and stiffness in the arterial walls of children.
The American Academy of Allergy Asthma and Immunology (AAAAI) suggest that evidence points to a connection between low vitamin D exposure and an increased risk of allergic sensitization.
An example of this is children who live closer to the equator and have lower rates of admission to hospital for allergies plus fewer prescriptions of epinephrine autoinjectors. They are also less likely to have a peanut allergy.
The AAAAI also highlight an Australian study of egg intakeTrusted Source. Eggs are a common early source of vitamin D. The children who started eating eggs after 6 months were more likely to develop food allergies than children who started between 4–6 months of age.
Furthermore, vitamin D may enhance the anti-inflammatory effects of glucocorticoids. This benefit makes it potentially useful as a supportive therapyTrusted Source for people with steroid resistant asthma.
4. Healthy pregnancy
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 2013 studyTrusted Source, 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.
For more in-depth resources about vitamins, minerals, and supplements, visit our dedicated hub.
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Deficiency
Although the body can create vitamin D, a deficiency can occur for many reasons.
Causes
Skin type: Darker skin, for example, and sunscreen, reduce the body’s ability to absorb the ultraviolet radiation B (UVB) rays from the sun. Absorbing sunlight is essential for the skin to produce vitamin D.
Sunscreen: A sunscreen with a sun protection factor (SPF) of 30 can reduce the body’s ability to synthesize the vitamin by 95% or moreTrusted Source. 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 400 international unitsTrusted Source (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.
Symptoms
Symptoms of vitamin D deficiency may include:
regular sickness or infection
fatigue
bone and back pain
low mood
impaired wound healing
hair loss
muscle pain
If Vitamin D deficiency continues for long periods, it may result in complicationsTrusted Source, such as:
cardiovascular conditions
autoimmune problems
neurological diseases
infections
pregnancy complications
certain cancers, especially breast, prostate, and colon.
Sources of vitamin D
Getting sufficient sunlight is the best way to help the body produce enough vitamin D. Plentiful food sources of vitamin D include:
fatty fish, such as salmon, mackerel, and tuna
egg yolks
cheese
beef liver
mushrooms
fortified milk
fortified cereals and juices
Here, learn how to get more vitamin D from the sun.
Dosage
People can measure vitamin D intake in micrograms (mcg) or international units (IU). One microgram of vitamin D is equal to 40 IU.
The recommended daily intakesTrusted Source of vitamin D are as follows:
Infants 0–12 months: 400 IU (10 mcg).
Children 1–18 years: 600 IU (15 mcg).
Adults up to 70 years: 600 IU (15 mcg).
Adults over 70 years: 800 IU (20 mcg).
Pregnant or lactating women: 600 IU (15 mcg).
Sensible sun exposure on bare skin for 5–10 minutes, 2–3 times per week, allows most people to produce sufficient vitamin D. However, vitamin D breaks down quite quickly, meaning that stores can run low, especially in winter.
Risks
The upper limit that healthcare professionals recommend for vitamin D is 4,000 IU per dayTrusted Source for an adult. However, the National Institutes of Health (NIH) say that vitamin D toxicity is unlikely at intakes under 10,000 IU per day.
Excessive consumption of vitamin D can lead to over calcification of bones and the hardening of blood vessels, kidney, lung, and heart tissues.
The most common symptoms of excessive vitamin D include headache and nausea. However, too much vitamin D can also lead to the following:
loss of appetite
dry mouth
a metallic taste
vomiting
constipation
diarrhea
Excess vitamin D usually occurs from taking too many supplements. It is best to get vitamin D from natural sources.
If someone is taking supplements, they should choose their brand carefully, as the FDA do not monitor the safety or purity of supplements.
There is a selection of vitamin D supplements available for purchase online.
It is the total diet and eating pattern that is most important in disease prevention and good health. It is better to eat a diet with a variety of nutrients than to concentrate on one nutrient as the key to good health.
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