Benefits of Vitamin D

Getting enough vitamin D helps the growth and development of bones and teeth. It may also provide improved resistance to certain diseases.

Vitamin D is a fat-soluble vitamin in a family of compounds that includes vitamins D1, D2, and D3.

Your body produces vitamin D naturally when it’s directly exposed to sunlight. You can also get vitamin D from certain foods and supplements to ensure adequate levels of the vitamin in your blood.

Vitamin D has several important functions. Perhaps the most vital are regulating the absorption of calcium and phosphorus and facilitating normal immune system function.

Getting enough vitamin D is important for typical growth and development of bones and teeth, as well as improved resistance to certain diseases.

Here is more information about the benefits of vitamin D, plus information about downsides, how much you need, and foods with vitamin D.

1. Vitamin D may fight disease

In addition to its primary benefits, research suggests that vitamin D may also play a role in:

• Reducing the risk of multiple sclerosis (MS). Low levels of vitamin D are linked with an increased risk of MS.
• Decreasing the chance of heart disease. Low vitamin D levels have been linked to hypertension, heart failure, and stroke.
• Reducing the likelihood of severe illnesses. Vitamin D may make severe flu less likely.
• Supporting immune health. Low vitamin D may increase risk of infections and autoimmune diseases.

2. Vitamin D may regulate mood and reduce depression

Research has shown that vitamin D might play an important role in regulating mood and decreasing the risk of depression.

A review of 7,534 people found that those experiencing negative emotions who received vitamin D supplements noticed an improvement in symptoms.

Another study identified low vitamin D levels as a risk factor for more severe fibromyalgia symptoms, anxiety, and depression.

3. It might support weight loss

People with higher body weights have a greater chance of low vitamin D levels.

In one study, people with obesity who received vitamin D supplements alongside a weight loss diet lost more weight and fat mass than those who followed the diet alone.

Another study found that people taking daily calcium and vitamin D lost more weight than those taking a placebo.

Vitamin D deficiency

Several factors can affect your ability to get adequate vitamin D from sunlight alone.

You may be less likely to absorb enough vitamin D from the sun if you:

• live in an area with high pollution
• use sunscreen
• spend most of your time indoors
• live in a big city where buildings block sunlight
• have darker skin

These factors can increase your risk of vitamin D deficiency. That’s why it’s important to get some of your vitamin D from non-sunlight sources.

What are the symptoms of vitamin D deficiency?

The symptoms of a vitamin D deficiency in adults may include:

• tiredness, aches, and pains
• severe bone or muscle pain or weakness
• stress fractures

Your GP can diagnose a deficiency with a blood test. They may also order X-rays to check bone strength.

If diagnosed, a healthcare professional will likely recommend vitamin D supplements. Severe deficiency may require high-dose tablets or liquids.

Risks of getting too much vitamin D

If you take excessive amounts of vitamin D supplements, you may get too much. This is unlikely through diet or sun exposure.

Vitamin D toxicity can increase blood calcium levels, causing:

• nausea
• apathy
• vomiting
• abdominal pain
• dehydration
• confusion
• increased thirst

Some food sources of vitamin D

Some foods contain vitamin D naturally, and others are fortified with it. Sources include:

• salmon
• sardines
• herring
• canned tuna
• cod liver oil
• beef liver
• egg yolk
• shrimp
• mushrooms
• fortified milk, cereals, yogurt, and orange juice

In the UK, especially during winter, it can be hard to get enough vitamin D through sun exposure and food alone, so taking vitamin D supplements can help support healthy levels.