Vitamin D, also known as the ‘sunshine vitamin,’ is an absolutely vital nutrient that we need for our bodies to stay strong and stable. It helps keep our bones, teeth and skin in top shape, among other benefits. As its nickname suggests, our bodies produce vitamin D when exposed to direct sunlight, giving us even more reason to head out to the beach or pool on a sunny day! Sunlight, however, is not the only way for our bodies to intake this vital nutrient. Keep reading to learn more about the best vitamin D sources, top vitamin D benefits and other ways we can make sure we’re getting enough.
The Plentiful Benefits of Vitamin D
Vitamin D for an Enhanced Immune System
When your immune system needs a little boost, vitamin D can be a powerful warrior. Recent studies have confirmed that it can influence thousands of genes and produce over two hundred antimicrobial peptides – an amazing form of protection from a wide variety of viruses and infections. (5)
Furthermore, vitamin D can also help fight against nasty autoimmune diseases. These types of diseases occur when your immune system loses its ability to distinguish between the “good guys” (your own healthy tissues) and the “bad guys” (external pathogens). Adequate levels of vitamin D encourage the production of regulatory T cells which help the immune system remember whom it’s supposed to be fighting. (14)
Vitamin D & Calcium for Stronger Bones & Teeth
Vitamin D regulates the absorption of calcium, thus preventing many dangerous diseases and bone fragility. You need calcium for healthy bones and you need vitamin D to absorb the calcium. When It comes to bone health, much of the emphasis these days seems to be on calcium, but not many people realize that getting adequate amounts of vitamin D is just as important. These two nutrients go hand in hand.
Vitamin D is also vital for the absorption of phosphorus, another important mineral which helps strengthen the teeth and bones. Phosphorus works together with calcium and vitamin D for proper bone health while also providing support for the teeth and jaw. (4) So make sure you’re getting all three to ensure a beautiful smile! (4)
Vitamin D for Improved Heart Health
A commonly overlooked benefit of vitamin D is how it helps combat against various heart diseases. Consuming the vitamin helps the body keep issues like high blood pressure, insulin sensitivity and inflammation under control. Vitamin D also reduces the risk of coronary diseases and atherosclerosis. This occurs when artery walls thicken due to the accumulation of white blood cells. (6) And the healthier your arteries are, the lower your risk of a heart attack.
Furthermore, recent studies have examined the relationship between vitamin D and endothelium, the layer of tissue which lines all of our blood vessels. While endothelium was long considered to be not much more than a mere lining, it’s now recognized as an organ in itself which plays a vital role in cardiovascular health. Vitamin D is one of the few nutrients which has been shown to reverse endothelial damage. (15)
There’s still a lot of research to be done on vitamin D and the role it plays in cardiovascular health, but it seems like we can expect a lot of new exciting breakthroughs in the near future.
Vitamin D for Increased Weight Loss
Researchers have even tested the effect of vitamin D intake on weight loss. Those who consume forms of the vitamin together with calcium regularly are said to lose weight faster than those who don’t. Some scientists also agree that a combination of these two nutrients can even control your appetite. (1)
A recent study conducted in Italy, for example, observed three test groups of overweight people. While all three groups ate similar low-calorie diets, two of the three also consumed vitamin D supplements. It turned out that the groups who supplemented with vitamin D lost more weight than the group that did not. Not only does this show how vitamin D can be a useful weight loss tool, but it also reveals how there’s more to losing weight than simply counting calories or macronutrients. (16)
Vitamin D for Better Skin & Hair
Many skin conditions can be treated successfully with a sufficient intake of vitamin D. The vitamin helps in cases of psoriasis (dry and flaky skin) and premature skin aging. Overall, vitamin D aids in the rejuvenation of the skin.
One especially interesting benefit of vitamin D is that it can actually help prevent sunburn! It may sound paradoxical, but taking vitamin D supplements before going out in the sun can be of benefit for those pale-skinned people who tend to associate ‘sunshine’ with red skin and painful blisters.
Moreover, this vitamin is precious for hair too. It can stimulate hair growth, repair the unhealthy hair follicles, and enhance the entire hair growth cycle. (13)
Vitamin D for Lightening the Mind & Spirit
It may be a stereotypical generalization, but stop and think for a moment about a place you’ve been to (or even live) that’s warm most of the year and gets plenty of sunlight. Now, think about another city you’ve visited that’s known for its long winters and gloomy weather. Overall, which of the two places seemed to have a higher percentage of happier, upbeat people? I’m guessing your answer is the sunnier place, and there’s plenty scientific reasoning for this.
Vitamin D has been shown to have positive effects on our mental health. More precisely, it can lift our spirits and prevent the development of depression. It affects the neurotransmitter serotonin (the brain’s natural mood regulator), which helps in overcoming certain mood disorders. (7,8)
Many people living in colder climates tend to suffer from something called ‘seasonal depression’ which is a very real phenomenon. Is this something you’ve dealt with before? I know I certainly have. While it’s not necessarily going to fix all your problems, a permanent move or even a temporary visit to a sunnier place may be in order.
The Health Risks of Vitamin D Deficiency
Despite being such an important vitamin, a “D-ficiency” is one of the most common deficiencies that people suffer from nowadays. Lifestyle, eating habits, environment, climate, or a lack of outdoor activities could all be factors.
Furthermore, if you’re suffering from one of the diseases or ailments below, there’s a high chance that you also have a vitamin D deficiency. That doesn’t mean, of course, that the vitamin D deficiency is the main reason for the ailment, yet it’s interesting to note how often deficiencies are detected in people suffering from things like:
- Osteoporosis, fragile bones, muscle weakness
- Cardiovascular diseases
- Diabetes
- Multiple sclerosis
- Blood pressure problems
- Various cognitive disorders
- Skin problems
- Asthma (10)
- Obesity
As mentioned, the reasons for a deficiency in vitamin D can vary, such as low intake of vitamin-rich foods or a lack of sunlight. Even having a darker skin tone may be a factor. Having darker skin means that you have more of the pigment melanin, causing your body to produce less vitamin D. (10)
If you often experience symptoms such as tiredness, pain in the bones and muscles or a feeling of constant weakness, then these might also be signs that you may have a vitamin D deficiency. (1)
How to Get Enough Vitamin D
How Much is Enough?
Before getting into the details of how to get enough vitamin D, let’s first take a look at how much we need. This is actually a pretty controversial topic among health practitioners and there’s no clearly defined answer. Furthermore, if you suffer from a severe deficiency, you’re going to need much more than the average person.
First of all, it’s important to be aware that when we talk about vitamin D, we use ‘international units’ (IU) rather than milligrams.
Many government agencies recommend daily amounts in the 400 – 800 IU range. However, some vitamin D advocates, such as the Vitamin D Council, feel that this amount is much too small, arguing that we should be getting around 5,000 IU’s of vitamin D daily instead. (17)
Again, there are a number of important factors to take into consideration, such as body weight and type of climate you live in. You may also want to purchase a vitamin D testing kit to determine your current levels before considering supplementation.
The Best Vitamin D Food Sources
Some of the best natural vitamin D sources include fatty fish like salmon, sardines, tuna and herring. You can also try eating more oysters and egg yolk. Unfortunately, vegans are out of luck, as mushrooms are pretty much the only vitamin D source that doesn’t come from an animal.
Some of the best mushrooms to eat would be portabella, white button mushrooms or crimini mushrooms. However, mushrooms contain vitamin D2 rather than the superior D3 (more below). Alternatively, you could try consuming something like vitamin D-fortified almond milk.
Whether you’re vegetarian or not, though, direct sunlight is the best vitamin D source there is. And it’s completely free!
Sunlight Exposure: Easily the Best Way to Absorb Vitamin D
As we’ve already gone over, exposure to sunlight is the best way to make sure you’re reaping the numerous benefits of vitamin D. In fact, just 20 minutes of direct sunlight exposure is the equivalent to 20,000 IU’s of vitamin D! Even going outside in the winter time has its benefits, as you can still absorb vitamin D through your hands and face. (18)
But sunlight exposure is a highly controversial topic. The ultraviolet rays from the sun are often blamed for skin cancer. On the other hand, wearing sunscreen can completely block out vitamin D absorption. To make matters more confusing, it may be chemicals in sunscreen that are actually causing many instances of cancer!
There is no single black-and-white, one-size-fits-all answer. Generally speaking, going outside on a warm day for roughly 20 minutes without sunscreen should be no problem at all. If you’re going to be exposing yourself for longer, you may want to consider a natural sunscreen alternative that still allows for vitamin D absorption, such as coconut oil. Some varieties of sunscreen are even vitamin D enhanced.
Tanning Beds: Are They Safe?
This is yet another hotly debated issue. Some vitamin D advocates feel like tanning beds are the perfect solution for vitamin D-deficient people living in colder climates. Not only do the beds allow people to absorb vitamin D all year round, but they also release ultraviolet radiation at a predetermined, consistent level. This is in contrast to going out in the sun, as the amount of UVA and UVB rays we absorb can greatly vary depending on location and weather.
And on the opposite side of the issue are those who swear that tanning beds will give everyone cancer, no matter what. Personally, I’m not on either side of the issue, as I’ve come across compelling evidence which has shown both sides to be correct. An important thing we shouldn’t overlook, though, is that not all tanning beds are equal. Some, in fact, won’t even help you absorb vitamin D!
If you’re considering using a tanning bed for vitamin D absorption, it may be a good solution. However, be sure to do lots of research about the specific machine you’ll be using.
Understanding Vitamin D Supplements
So what if you live in a cold, cloudy climate and are having doubts about using a tanning bed? Like with many other vitamins, supplementation is a reasonable option for vitamin D, too. You can choose between liquid vitamin D, capsules or gel caps. Furthermore, many omega 3 supplements are also good sources of vitamin D.
But first, let’s go over the difference between vitamin D2 and D3.
Vitamin D2 vs D3
Understand that there are two forms of vitamin D supplements: D2 and D3. Vitamin D3 is easier for our bodies to absorb, although it’s sourced from animal products. D2 is suitable for vegans since it’s sourced from yeast or mushrooms. (12) However, D3 is widely regarded as superior.
Why? Because D3 is considered to be vitamin D’s naturally occurring form. Also known as cholecalciferol, this is also the type of vitamin D that’s going to help your bones and aid in many other biological functions. A number of studies have been done comparing the two, and vitamin D3 has come out the clear winner pretty much every time. That’s why you should always look for the D3 variety when purchasing supplements. (19)
If you’re a vegan, there are actually a few plant-sourced vitamin D3 products on the market, such as Suntrex D3 by Global Healing Center. Otherwise, your best bet is to enjoy some time in the sun.
Liquid Vitamin D vs Capsules vs Tablets
Aside from sunlight, is there one particular form of vitamin D that’s better than the others? A recent study at the University of California attempted to determine the best vitamin D source by dividing participants into three groups. One group took liquid vitamin D, or drops, while another consumed capsules and the third tablets.
At the end of the day, all three forms of vitamin D performed well. Interestingly, liquid vitamin D products displayed the most accurate dosage on their labels. Capsules and tablets actually contained higher amounts of the vitamin than what was stated. (20)
Potential Vitamin D Side Effects
Side effects from taking too much vitamin D are rare. As mentioned above, there’s no clear definition of what “too much” actually is, as the daily recommended dosage varies so widely. However, if you really take your vitamin D supplementation to extremes, you might experience some side effects like fatigue, nausea and vomiting.
You also want to avoid taking products like “Vitamin D 50000 IU” supplements (!) which are really only intended for people with severe deficiencies or certain diseases. Furthermore, such high doses are only meant to be taken once a week anyway, as vitamin D is a fat-soluble vitamin.
Conclusion
It seems like new studies are coming out all the time concluding that vitamin D is much more important than we ever imagined. The sunshine vitamin is crucial for our wellbeing in numerous ways. However, due to direct sunlight being the best vitamin D source by far, you’re going to have to come up with different strategies depending on the time of year or climate you’re in. If you don’t eat many animal products, then vitamin D supplementation is crucial.
Sources:
1) https://www.healthline.com/health/food-nutrition/benefits-vitamin-d#overview1
2) https://authoritynutrition.com/9-foods-high-in-vitamin-d/
3) https://www.endocrineweb.com/conditions/osteoporosis/role-calcium-vitamin-d-bone-health
4) https://www.vitamins-nutrition.org/vitamins/phosphorus.html
5) https://articles.mercola.com/sites/articles/archive/2012/01/04/why-this-vitamin-is-better-than-any-vaccine-and-improves-your-immune-system-by-35-times.aspx
6) https://www.nutritionexpress.com/showarticle.aspx?articleid=1181
7) https://www.vitamindcouncil.org/health-conditions/depression/
8) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908269/
9) https://www.webmd.com/diet/guide/vitamin-d-deficiency#1
10) https://www.webmd.com/diet/guide/vitamin-d-deficiency#1
11) https://draxe.com/vitamin-d-deficiency-symptoms/
12) https://www.shape.com/lifestyle/mind-and-body/how-pick-best-vitamin-d-supplement
13) https://www.stylecraze.com/articles/vitamin-d-sources-deficiency-skin-hair-and-health-benefits/#gref
14) https://www.amymyersmd.com/2016/06/vitamin-d/
15) https://www.medicalnewstoday.com/articles/320802.php
16) https://www.drweil.com/vitamins-supplements-herbs/vitamins/vitamin-d-for-weight-loss/
17) https://www.vitamindcouncil.org/why-does-the-vitamin-d-council-recommend-5000-iuday/
18) https://www.youtube.com/watch?v=Bxi5dc8_TU8
19) https://www.globalhealingcenter.com/natural-health/vitamin-d3-vs-vitamin-d2/
20) https://www.vitamindcouncil.org/which-type-of-vitamin-d-supplement-is-the-safest-and-most-effective/
