Vitamin D is important to overall health. Unfortunately, the average American likely does not identify the symptoms and dangers associated with its lack. Often referred to as a hormone, vitamin D—produced by our bodies upon exposure to UV light—is crucial to many bodily processes. Lack of vitamin D can start a cascade of serious health problems. These issues in particular take a heavy toll on your bone health and immune function.
With the shorter days and cloudier skies coming with the colder months, this risk increases. It’s time to double down on its positive impacts and work to identify sustainable sources of revenue. Health experts recommend that individuals, especially during autumn and winter, consider supplementing with vitamin D3 to ensure they meet their daily requirements.
The Role of Vitamin D in the Body
Vitamin D is an important hormone in your body. Its main job is making it easier to absorb calcium and phosphorus, both needed to build healthy bones. Inadequate intakes of this nutrient can lead to bone fractures and illnesses like osteoporosis.
Additionally, researchers have connected vitamin D to a number of beneficial health effects beyond improving bone strength. Research shows that it helps not only to prevent but to treat cancer.
“Vitamin D has been shown to play a role in cancer prevention and treatment,” – Stangland
The vitamin D hormone actively works to stop the proliferation of cancerous cells. It lowers inflammatory signaling in malignant tissues, highlighting its protective function in cellular health.
According to health experts, vitamin D influences several other bodily functions, including immunity, hormonal balance, muscle strength, and even mood regulation.
“It regulates cellular growth and gene expression (essential for cancer prevention), improves cell differentiation, and is involved in immunity, fertility, muscle strength, hormone balance, sexual health, energy, mood, and more,” – Stephenson
Sources and Recommendations for Vitamin D
Yet for all of its wonderful properties, most foods on the market today are lacking in vitamin D. Fatty fish such as salmon, swordfish and tuna, fortified full-fat dairy products, beef liver, cod liver oil and egg yolks are good sources. While these sources are great supplements, they don’t fully provide the nutrition you need every day.
“Most foods are poor sources of vitamin D, but the ones that do offer it include salmon, swordfish, tuna, full-fat dairy that’s fortified with vitamin D, sardines, beef liver, cod liver oil, and egg yolks,” – Stephenson
Due to the limited dietary sources and varying levels of vitamin D in breast milk, dependent on maternal levels, many health organizations recommend supplementation. The National Health Service (NHS) advises individuals to consider taking vitamin D3 supplements during the fall and winter months. Because exposure to sunlight is reduced during these months, making supplementation especially important.
“The NHS recommends supplementing with vitamin D3 throughout autumn and the winter months for this reason,” – Stephenson
The RDA for vitamin D is different in each country. In the United States and Canada, the recommended dietary allowance of vitamin D for adults is 600 IU. For older adults (70 years and older), the recommendation rises to 800 IU/day. In the United Kingdom, it is even less at 400 IU.
“In the U.S. and Canada, the RDA is 600IU per day for adults and 800IU per day for individuals over 70, while in the UK, the RDA is 400IU,” – Stephenson
Even as minimum recommendations, experts are warning that’s not enough for everyone.
“The bare minimum is 400IU—but in my experience, this is too low to correct an insufficient or deficient status,” – Stephenson
Risks Associated with Vitamin D Deficiency
The dangers of vitamin D deficiency extend far past frail bones. It has been linked to autoimmune diseases and even modulate susceptibility to infectious diseases like COVID-19. Hormonal imbalances and mood disorders such as depression and schizophrenia have all been associated with low concentrations of vitamin D.
As the cold winter months roll in and sunlight becomes limited, people should take responsibility for their vitamin D levels. Preventing complications Regular monitoring of vitamin D levels may help avoid complications from vitamin D deficiency.