The Many Benefits of Vitamin D
Vitamin D is an important nutrient for good health. Let’s learn about its many benefits.
Vitamin D is crucial for good health. However, approximately 1 billion people worldwide aren’t getting enough (Bohon & Goolsby, 2013).
Vitamin D is important because it plays a crucial role in many aspects of health and well-being. These include:
● Bone health: This is its most widely known benefit and also has the most science behind it. Vitamin D helps our bodies absorb calcium and phosphate, which are essential for building bone, from our intestines. It is important for preventing conditions like rickets in children and osteoporosis in adults.
● Muscle health: Adequate vitamin D levels are essential for proper muscle function. Low vitamin D levels can lead to weaker muscles (NIH, 2022).
● Immune system support: Vitamin D helps regulate the immune system. It may also play a role in reducing the risk of infections and can help manage autoimmune diseases such as multiple sclerosis (NIH, 2022).
● Cancer: Some research suggests that vitamin D may have a role in preventing or treating certain types of cancer (Bohon & Goolsby, 2013). But other studies found no effect, so more research is needed.
● Moods and mental health: There is evidence to suggest that vitamin D may play a role in mood regulation, and deficiency has been linked to conditions like depression and seasonal affective disorder (SAD) (Penckofer et al., 2010). However, this could also be related to being outside and exercising, so again, more research is needed.
● Cognitive decline: Low blood levels of vitamin D have been associated with an increased risk of dementia (Harvard School of Public Health, 2023).
● Organ function: Vitamin D is involved in keeping the kidneys and intestines functioning properly (Alayed Albarri et al., 2022)
“There’s no such thing as flu and cold season.
There’s only vitamin D deficiency season.”
―
Some of the benefits of vitamin D for women are:
● Bone health: Vitamin D is crucial for bone health in women, especially as we age. Women over 50 years old have a rate of osteoporosis four times higher than men and are more prone to bone fractures (Alswat, 2017).
● Menstrual health: Some research has indicated that vitamin D may have a role in regulating menstrual cycles and reducing the risk of conditions like polycystic ovary syndrome (PCOS) (Łagowska, 2018).
● Pregnancy and fetal development: Maintaining an adequate level of vitamin D is especially important when you’re pregnant. First, it supports the development of the baby’s bones and immune system. It can even affect the long-term health of children. In addition, low vitamin D in pregnant women has been associated with high blood pressure, gestational diabetes, preterm delivery, and postpartum depression (Mithal & Kalra, 2014). It’s important to consult with your healthcare professional to determine the appropriate amount of vitamin D needed during pregnancy.
● Cancer prevention: While research is ongoing, some studies have suggested that adequate vitamin D levels may be associated with a reduced risk of certain types of cancer, including breast and ovarian cancer (Bohon & Goolsby, 2013).
Benefits of vitamin D for men include:
● Testosterone levels: While more research is needed, ensuring sufficient vitamin D intake may help maintain healthy testosterone levels (Pilz et al., 2011). Low testosterone can lead to a range of issues including decreased muscle mass, low energy levels, and sexual dysfunction.
● Prostate cancer prevention: There is ongoing research into the potential role of vitamin D in reducing the risk of certain cancers. Some studies have suggested that adequate vitamin D levels may help protect against the development of prostate cancer (Song et al., 2018).
● Sexual health: Vitamin D deficiency is associated with erectile dysfunction and fertility issues (Canguven & Al Malki, 2021).
There’s conflicting information on whether vitamin D benefits mental health. This could be due to the complex nature of mental health and its many contributing factors. Here are a few areas of research:
● Depression: A review of published research supports a correlation between depression and vitamin D, but the relationship between the two isn’t clear (Menon et al., 2020). In other words, we can’t say that one causes the other. There could be other related factors such as obesity, age, and not spending as much time outdoors.
● Seasonal affective disorder (SAD): Some studies suggest a connection between low vitamin D levels and an increased risk of SAD. The researchers believe that reduced exposure to sunlight during these seasons may contribute to both lower vitamin D levels and mood disturbances.
● Cognitive function: Some researchers have explored the potential role of vitamin D in cognitive function and the risk of conditions like dementia and Alzheimer’s disease. While there is evidence that adequate vitamin D levels may support cognitive health, the exact mechanisms are not well understood. There are vitamin D receptors in various areas of the brain, suggesting a potential role in neurological function.
Getting enough vitamin D is crucial for good health. From supporting strong bones and a healthy immune system to potentially reducing the risk of chronic diseases and improving mood, this essential nutrient plays an important role in our overall well-being.
● Alayed Albarri, E. M., Sameer Alnuaimi, A., & Abdelghani, D. (2022). Effectiveness of vitamin D2 compared with vitamin D3 replacement therapy in a primary healthcare setting: A retrospective cohort study. Qatar Medical Journal, 2022(3), 35.
● Alswat, K. A. (2017). Gender disparities in osteoporosis. Journal of Clinical Medicine Research, 9(5), 382.
● Bohon, T. M., & Goolsby, M. A. (2013). The role of vitamin D supplements in women’s health. Clinical Medicine Insights: Women’s Health, 6, CMWH-S11067.
● Canguven, O., & Al Malki, A. H. (2021). Vitamin D and male erectile function: an updated review. The World Journal of Men’s Health, 39(1), 31.
● Harvard School of Public Health. (2023). Vitamin D. https://www.hsph.harvard.edu/nutritionsource/vitamin-d/
● Łagowska, K. (2018). The relationship between vitamin D status and the menstrual cycle in young women: a preliminary study. Nutrients, 10(11), 1729.
● Menon, V., Kar, S. K., Suthar, N., & Nebhinani, N. (2020). Vitamin D and depression: a critical appraisal of the evidence and future directions. Indian Journal of Psychological Medicine, 42(1), 11–21.
● Mithal, A., & Kalra, S. (2014). Vitamin D supplementation in pregnancy. Indian Journal of Endocrinology and Metabolism, 18(5), 593.
● National Institutes of Health. (2022). Vitamin D fact sheet for health professionals. NIH Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
● Penckofer, S., Kouba, J., Byrn, M., & Estwing Ferrans, C. (2010). Vitamin D and depression: where is all the sunshine? Issues in Mental Health Nursing, 31(6), 385–393.
● Pilz, S., Frisch, S., Koertke, H., Kuhn, J., Dreier, J., Obermayer-Pietsch, B., . . . & Zittermann, A. (2011). Effect of vitamin D supplementation on testosterone levels in men. Hormone and Metabolic Research, 43(03), 223–225.
● Song, Z. Y., Yao, Q., Zhuo, Z., Ma, Z., & Chen, G. (2018). Circulating vitamin d level and mortality in prostate cancer patients: A dose–response meta-analysis. Endocrine Connections, 7(12), R294–R303
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