VITAMIN D – THE SUNSHINE VITAMIN

ABOUT VITAMINS:

Micronutrients like vitamins and minerals are needed by the body for a variety of regular processes. These micronutrients must come from the food we eat because our body is unable to synthesize them. Vitamins are chemically organic compounds that fall into one of two categories: water soluble or fat soluble. 

Vitamins A, D, E, and K that dissolve in fat and tend to accumulate in the body are known as fat-soluble vitamins. Vitamin C and the B-complex, including B6, B12, and folate, are examples of water-soluble vitamins. Urine is the main route by which the body loses any water-soluble vitamins that are not needed.1

INTRODUCTION OF VITAMIN D:

Vitamin D, also known as the “sunshine vitamin,” gets its label from the skin’s capacity to synthesize it in response to sun exposure. As an alternative, you can also get your Vitamin D via supplements and some foods, especially those that are fortified with this essential vitamin. 

 

Vitamin D defies the conventional concept of a vitamin, although being classified as one. Vitamins are necessary nutrients that our bodies need but are unable to generate, so we must get them from our diet or supplements. Nevertheless, vitamin D is unique in that it is categorized as a hormone rather than a vitamin because the skin can produce it when exposed to enough sunlight.

It becomes essential to comprehend the importance of vitamin D for your health as well as its many functions within the body. Low amounts of vitamin D can have negative effects on your immune system, digestive system, bones, and more.

This blog post will go into detail on how getting enough vitamin D affects your skeletal system. Learn more about this important vitamin and how it plays a key part in maintaining good bone health throughout infancy and adulthood by reading on.2

 

TYPES OF VITAMIN D:

It comes in two primary forms:

• Vitamin D2 (ergocalciferol): Typically found in some plant-based foods and supplements.
• Vitamin D3 (cholecalciferol): Produced by the skin in response to sunlight and found in animal-based foods and supplements.

 

VITAMIN D AND HEALTH:

1. Bone Health: Vitamin D enhances the absorption of calcium from the small intestine. Without enough Vitamin D, the body can’t absorb adequate dietary calcium. It helps in bone mineralization, prevents rickets and osteomalacia, regulates PTH (Parathyroid Hormone), increases the bone mineral density and reduces the risk of fractures.
2. Cardiovascular Diseases: Vitamin D plays a role in controlling the proliferation of vascular cells, inflammatory and fibrotic pathways, and the renin-angiotensin-aldosterone system, which in turn controls blood pressure. Hyperlipidemia, left ventricular hypertrophy, arterial stiffness, and vascular dysfunction are all linked to vitamin D insufficiency. These explanations explain why vitamin D has been connected to heart health and CVD risk.
3. Type-2 Diabetes: The metabolism of glucose is influenced by vitamin D. Vitamin D receptors on pancreatic beta cells are used to promote insulin production, while vitamin D receptors in the muscles and liver are used to decrease peripheral insulin resistance [146]. The pathogenesis of type 2 diabetes may be influenced by vitamin D due to its effects on insulin signalling, glucose metabolism, and the capacity to lower inflammation and enhance beta-cell activity in the pancreas.
4. Depression: Vitamin D is involved in various brain processes, and vitamin D receptors are present on neurons and glia in areas of the brain thought to be involved in the pathophysiology of depression.3

 

RECOMMENDED DIETARY ALLOWANCE:

As per FSSAI, RDA for Vitamin D are:

Men – 600 IU/d

Women – 600 IU/d 

Infants – 400 IU/d

Children – 400 IU/d 4

 

SOURCES OF VITAMIN D:

1. Food: While fewer foods contain vitamin D, incorporating sources like fatty fish (salmon, mackerel), cod liver oil, fortified dairy products, and egg yolks can help boost your intake.
2. Sun Exposure: The majority of individuals on the planet get at least some of their recommended daily intake of vitamin D from sunshine. When skin is exposed to Type B UV (UVB) light, which has a wavelength of around 290–320 nm, cutaneous 7-dehydrocholesterol is converted to previtamin D3, which is then transformed into vitamin D3.
3. Dietary Supplements: The prevalence of vitamin D deficiency, defined as levels below 20ng or 50nmol was found to be 59.7% worldwide. Studies reveal that the prevalence of vitamin D deficiency among the elderly is high due to aging.5 If you live in a place with limited sunlight or have dietary restrictions, Vitamin D supplement is an effective way to ensure adequate intake. Vitamin D3 is generally preferred for its efficacy. It comes in  different dosage forms like tablets, capsules and soft gel capsules.

 

CONCLUSION:

An important nutrient that is crucial for sustaining general health is vitamin D. Even while sunshine is a natural source, you can also make sure you’re getting enough by controlling your diet and taking supplements. 

Moderation and balance are crucial while discussing any health-related subject. Knowing the value of vitamin D and how to control your levels will help you meet your body’s needs and improve your overall health.

Here’s to your health and sunshine filled days!

 

References :

1. https://nutritionsource.hsph.harvard.edu/vitamins/
2. https://www.apexhospitals.com/blogs-articles/vitamind-and-bone-health-the-sunshine-vitamins-role-in-skeletal-strength
3. https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
4. https://fssai.gov.in/upload/advisories/2022/03/62414c50d2342Direction_RDA_03_02_2022.pdf
5. https://pubmed.ncbi.nlm.nih.gov/