Health Benefits of Vitamin D

Spread the love

Vitamin D is also known as the ‘sun vitamin’ and is absolutely essential for optimum health. There are many reasons why adequate vitamin D is so important for your body.

In this article we explain the many functions of vitamin D, what are the benefits, risks of vitamin D deficiency and how much vitamin D you need daily.

What is Vitamin D

Vitamin D is one of the so-called fat soluble vitamins (A, D, E and K). These vitamins are oil/fat soluble and can be (partly) stored in the body.

To have enough vitamin D, your body must produce and store vitamin D (with the help of sunlight). We can also (to a limited extent) get the amount of vitamin D we need from our diet.

In our diet, vitamin D occurs in two different forms:

Vitamin D2 (ergocalciferol): from some mushrooms
Vitamin D3 (cholecalciferol): from fatty fish, fish oil and egg yolk
Both forms of vitamin D are active in the body, but vitamin D3 is by far the most potent form of vitamin D.

If we get vitamin D, it must be converted into an active form in our body: 25-hydroxyvitamin D (for storage) and 1,25-dihydroxyvitamin D. This last form has a hormonal effect and this is why vitamin D is often seen as a hormone.

Vitamin D is particularly involved in the absorption of calcium and phosphorus and hence ensures strong bones and healthy teeth. But this is not its only function.

Almost every cell in our body has a vitamin D receptor. Therefore vitamin D is also involved in many other important processes in our bodies, including our metabolism, muscle growth and our immune system. That’s a very important item!

Benefits of Vitamin D

Research suggests that taking a vitamin D supplement may make a significant contribution to better health by:

Strong bones.
A vitamin D supplement (especially in the elderly) can help prevent osteoporosis, fractures, and other fractures. *
Strong muscles.
More vitamin D provides more muscle power and can also increase the amount of testosterone (the hormone that helps promote muscle growth) in men.
Reduced risk of diabetes.
Deficiency of vitamin D doubles the risk of insulin resistance, which can lead to type 2 diabetes. Adequate vitamin D supplementation can also significantly reduce the risk of type 1 diabetes in children.
Reduced risk of cancer.
Adequate vitamin D reduces the risk of some cancers
Good for your heart.
It lowers the amount of triglycerides in the blood, stimulates blood circulation and improves cholesterol levels.

**Pay attention! Use of calcium tablets along with extra vitamin D may increase the risk of arteriosclerosis.

Disadvantages of Too Little Vitamin D

Deficiency of vitamin D is harmful to our health and, among other things, may cause:

  • Growth problems and bone disorders in children
  • Muscle weakness and spasms
  • Depression
  • Fatigue and restlessness
  • Continuous energy shortage
  • A low resistance
  • Bad teeth
  • Increased risk of fracture
  • Increased risk of heart diseases

Vitamin D deficiency has also been linked to various types of cancer, type I and II diabetes, multiple sclerosis, hypertension, and thyroid problems.

When does vitamin D deficiency occur?

Research has shown that many people do not get enough vitamin D on a daily basis and despite the fact that we can make it ourselves, about 1 billion people on this planet suffer from vitamin D deficiency.
The only way to really find out if you have vitamin D deficiency is to measure the amount of 25-hydroxyvitamin D (25 (OH) D) in your blood.
According to current guidelines, 20 ng/mL (50 nmol/L) is sufficient, although there are experts who argue that 30 ng/mL (75 nmol/L) is the minimum. Based on this, you can take additional vitamin D to improve these values ​​(if necessary).

How much vitamin D do you need daily?

Vitamin D deficiency is becoming more common in humans. The problem is less pronounced in countries where people can sit in sunlight regularly throughout the year, but in places beyond the equator, we see that vitamin D deficiency often occurs.
The currently recommended daily vitamin D intake for adults is about 10 micrograms to 20 micrograms (400-800IU) per day.
The amount of vitamin D you need depends on several factors, such as age, skin color, lifestyle, and where you live.
In particular, the elderly and people with darker skin often need more and young women, children and people who eat (vegetarian, vegetarian) food (vegan, vegetarian) often have a deficiency.

What are good sources of Vitamin D?

Many people know that our body produces vitamin D only. This happens through sunlight entering our skin and is the best way to get vitamin D.
Sun exposure for 15 minutes to half an hour with your bare hands and feet between 11:00 and 15:00 every day, in theory, ensures adequate (5000-15000 IU) vitamin D production in the body.
You don’t want to be in the sun for too long, because sitting in the sun for too long in the middle of the day is not really beneficial for your skin and your health.
Apart from sunlight, we can also get vitamin D through food. Cod liver oil, fatty fish, egg yolk and fortified foods contain vitamin D in particular.
It is not too much (the only exception is cod liver oil) and so it is a good idea to take a supplement in the autumn and winter months and / or if you see less daylight during the day.
Therefore vitamin D supplementation is highly recommended and we recommend people to take 25 micrograms to 50 micrograms (1000-2000IU) of vitamin D3 per day.
It is also interesting to mention that ensuring adequate magnesium in your diet is also important. Magnesium supports the production of vitamin D in your body and boosts the immune system.

Is Too Much Vitamin D Harmful?

According to the Health Experts, the upper limit is currently 25 micrograms for children and 50 micrograms for adults. Vitamin D overdose is practically non-existent and even an intake of up to 20,000 IU only indicates toxicity.
So unless you take a handful of supplements every day for months, do not eat eight pounds of salmon, or drink a pint of cod liver oil, you will benefit the most.


Vitamin D is essential for a healthy body. However, a vitamin D deficiency is increasingly common. The amount of vitamin D that we can get from our diet is not always optimal.
Although our body can make enough vitamin D through sunlight, many people don’t get out enough. It is wise to take a vitamin D supplement (1000-2000IU) daily.
It’s simple, cheap, has no harmful effects and (unless you spend a lot of time outside, rarely put on clothes and live a lot closer to the equator) can only benefit your health.

You might be interested in reading Benefits of vitamin C.

Spread the love

45 thoughts on “Health Benefits of Vitamin D”

  1. Howdy! This article could not be written much better!
    Going through this post reminds me of my previous roommate!
    He always kept preaching about this. I most certainly will forward this information to him.
    Pretty sure he’ll have a great read. I appreciate you for sharing!

  2. Pingback: Benefits of Taking Multivitamin Supplements - SEO

  3. I’ve been surfing online more than 2 hours today, yet I never found any interesting article like yours.
    It is pretty worth enough for me. In my opinion, if all site owners and bloggers made good content as you did, the internet will
    be a lot more useful than ever before.

  4. whoah this blog is magnificent i love studying your posts.
    Stay up the great work! You understand, a lot of individuals are hunting around for
    this info, you can aid them greatly.

  5. An intriguing discussion is worth comment.
    There’s no doubt that that you ought to write more about this subject
    matter, it might not be a taboo subject but typically folks don’t talk about such issues.
    To the next! Kind regards!!

  6. I blog frequently and I really thank you for your content.

    This article has really peaked my interest. I am going to book mark your website and keep checking for new
    details about once a week. I subscribed to your Feed too.

  7. You are so awesome! I don’t think I’ve truly read through something like that
    before. So good to find another person with some original thoughts
    on this issue. Seriously.. thank you for starting
    this up. This website is something that is needed on the internet,
    someone with some originality!

  8. Hey There. I found your blog using msn. That is an extremely neatly written article.
    I’ll be sure to bookmark it and return to learn more of your useful
    info. Thanks for the post. I’ll certainly comeback.

  9. Hmm it seems like your blog ate my first comment (it
    was extremely long) so I guess I’ll just sum it up what
    I wrote and say, I’m thoroughly enjoying your blog.
    I too am an aspiring blog writer but I’m still new
    to the whole thing. Do you have any tips and hints for novice blog writers?
    I’d genuinely appreciate it.

  10. Hi there, just became alert to your blog through Google, and found that it’s really informative.
    I’m going to watch out for brussels. I’ll appreciate if
    you continue this in future. Numerous people will be benefited from
    your writing. Cheers!

  11. Hello my family member! I want to say that this article is amazing, nice written and include approximately all important infos.
    I would like to look extra posts like this .

  12. Hi there! I know this is kind of off topic but I was wondering which blog platform are you using for this website?
    I’m getting sick and tired of WordPress because I’ve had problems
    with hackers and I’m looking at alternatives for another platform.
    I would be great if you could point me in the direction of a good platform.

  13. I think this is one of the most significant info for me.
    And i’m glad reading your article. But should remark on some general things, The website style
    is ideal, the articles is really nice : D. Good job, cheers

  14. I believe this is one of the such a lot vital information for me.
    And i’m happy studying your article. But wanna remark on some normal things,
    The website style is ideal, the articles is in point of
    fact great : D. Good activity, cheers

  15. I’m not sure exactly why but this website is loading very slow for me.

    Is anyone else having this issue or is it a problem on my end?
    I’ll check back later on and see if the problem still exists.

  16. Hi, I do believe this is an excellent site. I stumbledupon it 😉 I’m going to return yet again since i have bookmarked it.

    Money and freedom is the greatest way to change, may you be rich and continue to guide other

  17. Hi there! I know this is kind of off topic but I was wondering if you knew where I could get
    a captcha plugin for my comment form? I’m using the same blog platform as yours and I’m
    having trouble finding one? Thanks a lot!

  18. Hello, I think your website might be having browser compatibility issues.
    When I look at your blog in Chrome, it looks fine but when opening
    in Internet Explorer, it has some overlapping.

    I just wanted to give you a quick heads up! Other then that,
    very good blog!

  19. My family all the time say that I am killing my time
    here at net, however I know I am getting know-how everyday by reading
    thes fastidious posts.

  20. This is the right web site for anyone who hopes to find out about this
    topic. You realize so much its almost hard to argue with you (not that I really will need to…HaHa).
    You certainly put a new spin on a subject which has been discussed
    for a long time. Great stuff, just excellent!

  21. I got this website from my friend who shared with me about this website and at the moment this time I am browsing this web site and reading very informative articles or reviews at this time.

  22. Wow, superb blog layout! How long have you been blogging for?
    you made blogging look easy. The overall look of your web site is great,
    let alone the content!

  23. I don’t even know how I stopped up here, however I thought this post used to
    be good. I don’t understand who you are but certainly you’re going to a well-known blogger in the event you
    aren’t already. Cheers!

Leave a Comment

Your email address will not be published. Required fields are marked *