Vitamin D, known as sun vitamins, is one of the essential nutrients known to have a powerful effect on our bodies. This nutrient plays an important role in the absorption of essential minerals such as calcium, magnesium, and phosphate inside the body. It is the most important vitamin to strengthen the immune system, and is known to promote the growth and development of bones and teeth and improve resistance to numerous lifestyle diseases such as diabetes. Lack of this substance causes bone fractures, persistent joint or back pain, and muscle pain. In severe cases, it increases the risk of conditions such as osteoporosis, rickets, and arthritis. This article explains in detail how vitamin D affects the body.
Vitamin D3
Vitamin D is an important nutrient for healthy bones, muscles, and teeth because it helps the body absorb calcium. The problem is that many people don't get enough of these nutrients. In fact, some statistics show that about 40 percent of the population does not have enough vitamin D. The reason why there is such a wide range of vitamin D deficiencies is that they are produced in the body when the main source is exposed to sunlight (vitamin D3), but they spend more time indoors than in the past. Vitamin D3 is the only nutrient in body production that is activated by the sun. As the sedentary activity takes longer, sufficient supply becomes difficult, so the necessary figures must be met through diet or nutritional supplements.
Vitamin D efficacy
Vitamin D efficacy, which has been generally known through many studies, includes reducing diabetes risk and preventing cancer.
1. Reducing the risk of diabetes
Studies have shown that vitamin D supplements help lower the average blood sugar level in patients with type 2 diabetes. It may be most beneficial to make up for more than 12 weeks at least 1000 IU/day. Vitamin D helps the proper functioning of the hormones insulin and glucagon. Therefore, it helps to maintain an appropriate balance of blood sugar levels in the body. Moderate amounts of vitamin D on average help maintain adequate glucose absorption in the body. Therefore, normal vitamin D levels help lower the risk of diabetes and stay healthy.
2. Promoting mental health
Depression is associated with mental health and can be a serious problem because it is difficult to detect. According to a study, vitamin D deficiency can cause depression and mood swings. Likewise, high vitamin D levels can greatly improve mood and mental health. Therefore, it is important to do outdoor activities from time to time to get enough vitamin D. Doing outdoor physical activity early in the day is best to absorb vitamin D well in the body.
3. Reduction of cancer risk
Studies show that people living in the southern latitudes who are exposed to a lot of sunlight have a lower risk of cancer. Vitamin D is also known to slow the formation of several types of tumors and cancer cells. Additional vitamin D effects increase the body's immunity and ultimately reduce the risk of degenerative diseases such as cancer, arthritis, and Parkinson's disease. Therefore, it is an essential vitamin that helps maintain a healthy body.
4. Promoting weight loss
The World Health Organization (WHO) declared obesity a serious condition at the level of infectious diseases. Studies show that obesity increases the risk of vitamin D deficiency. On the contrary, this vitamin helps the weight loss process by changing the storage and formation of fat cells. It also increases serotonin and testosterone levels. If not produced as much as needed, these hormones interfere with weight loss.
5. Health support for infants
Studies show that babies need vitamin D to absorb calcium and phosphorus. It also helps to make strong bones and teeth. If a baby is deficient, he or she can develop rickets, a condition in which the bones become soft and weak.
Recommended daily vitamin D dose
According to medical experts, the recommended daily dose of vitamin D is 20 micrograms (mcg) and 800 international units (IU). The reality is that most people don't get the amount they need from the sun. If you don't like fish such as salmon, herring, sardines, and tuna, or other animal foods, it can be hard to get them through your diet. In this case, it is recommended to take care of the daily amount through vitamin D nutritional supplements.
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