Here is everything you need to know about vitamin D, including how to get it right now.<\/p>\n
Vitamin D is a fat-soluble vitamin available through ultraviolet rays<\/strong> (mainly sunlight), certain foods, and supplements.<\/p>\n The main purpose of vitamin D is to regulate calcium and phosphate to keep bones<\/strong>, teeth, and muscles strong and healthy. A vitamin D deficiency can cause rickets in children and osteomalacia\u2014softening of the bones\u2014in adults. On the other hand, preliminary research suggests that consuming enough vitamin D is associated with a lower risk of developing certain diseases<\/strong>, such as heart disease and type 2 diabetes, and with better mental health.<\/p>\n The main health benefits of vitamin D are:<\/p>\n Vitamin D helps regulate calcium and phosphate in the body<\/strong>, which are essential for bone and muscle health. People who are deficient in this vitamin are at greater risk of developing osteoporosis, a disease in which bones become weak and brittle. It should not be forgotten that teeth are also bones, so getting enough of this nutrient also means stronger teeth<\/strong>.<\/p>\n There are many rumors about the role vitamin D may play in strengthening your immune system and preventing certain diseases such as heart disease, type 2 diabetes, and cancer. A large study conducted in 2020 by researchers at Universidad de Medicina de Chicago even found a connection between vitamin D deficiency and the likelihood of becoming infected with COVID-19.<\/strong><\/p>\n Some research suggests that inadequate vitamin D levels are linked to depression<\/strong> and that consuming enough of it may improve overall mental health. However, once again, the research is too preliminary for doctors to prescribe vitamin D as a treatment for depression, anxiety, or another mental health problem.<\/p>\n These are the main ways to get enough vitamin D:<\/p>\n Sunlight is one of the most obvious and natural ways to get vitamin D<\/strong>: when the skin is exposed to sunlight, it produces vitamin D from the cholesterol present in skin cells.<\/p>\n Unfortunately, exposure to UV rays is also linked to skin cancer, so you should always weigh the risks and benefits when it comes to spending time in the sun.<\/p>\n Although it is not as effective as sunlight, your daily diet can also help you get the much-needed vitamin D. Eating foods rich in vitamin D can be especially useful if you do not get much sun exposure or have darker skin and therefore do not naturally produce as much vitamin D.<\/p>\n What makes vitamin D different from other common vitamin supplements is that it is a fat-soluble vitamin. When you consume too much of a water-soluble vitamin, such as vitamin C, the body eliminates the excess through urine<\/strong>. But the same does not happen with vitamin D.<\/p>\n In general, a toxic dose of vitamin D is more than 4,000 IU per day<\/strong>, a level that can actually hinder bone health instead of helping it, according to a 2019 study in JAMA. In fact, vitamin D toxicity can cause hypercalcemia, a condition marked by an above-average amount of calcium in the blood, which can lead to nausea, vomiting, muscle weakness, neuropsychiatric disturbances, pain, loss of appetite, dehydration, polyuria, excessive thirst, and kidney stones.<\/p>\n\n\nHealth benefits of vitamin D<\/h2>\n
Strong bones and muscles<\/h3>\n
Improved immunity<\/h3>\n
Mental health<\/h3>\n
How to get vitamin D<\/h2>\n
Sunlight<\/h3>\n
Foods rich in vitamin D<\/h3>\n
Can you take too much vitamin D?<\/h2>\n