Written By: Jasnoor Doggar
Chances are that you either have been advised to take Vitamin D supplements by a doctor, or you know someone who has. Why has this become so common? And why is it so important?
To start, let's talk about what Vitamin D is and what it is used for in the body. Vitamin D (also known as calciferol) is part of the nutrients and supplements that we eat and is also a hormone that is produced by the body (1). It is known to help the body retain calcium and phosphorous, both of which are necessary for bone health and growth (which is why it is largely believed that Vitamin D is only used for your bones)(1). It can reduce cancer cell growth (1) and it also helps prevent hypocalcemic tetany, which in simpler words is the involuntary contraction of muscles due to lower-than-normal calcium levels (2). Vitamin D also aids in lowering inflammation and works hand in hand with neuromuscular and immune function (2). Cell growth and glucose metabolism also benefit from the presence of Vitamin D (2). It has also been found that Vitamin D can improve your overall mood and can help with depression (4).
Now that we know why Vitamin D is so important and beneficial, let's talk about why more and more people are being prescribed supplements for it. Most of the world's population has everything at their fingertips, making it less of a need to go outside and do things. Because of this, many people do not get enough natural Vitamin D from the Sun. Some other reasons you may have a Vitamin D deficiency is due to decreased dietary intake or absorption of Vitamin D. This could happen due to the sheer fact of not eating healthy or enough food. However, some celiac malabsorption diseases can also cause a decrease in Vitamin D levels. In other words, diseases such as; celiac disease, cystic fibrosis, or inflammatory bowel disease to name a few, can lower your body's ability to absorb nutrients such as Vitamin D. Severe liver disease, some medications (e.g., spironolactone, carbamazepine, and nifedipine), and end-organ resistance (which can be seen in hereditary rickets) can all cause a decrease in Vitamin D levels (3). Vitamin D deficiencies affect elderly individuals, obese individuals, and individuals in the hospital or nursing homes (3). Vitamin D deficiency also seems to be prevalent in individuals with higher skin melanin levels and in individuals who use a lot of skin coverage (3).
With Vitamin D deficiency becoming so common, it is important to discuss how Vitamin D levels can be regulated. One of the most obvious and most efficient ways to regulate Vitamin D levels is to get sufficient exposure to sunlight. The sun is a wonderful source of Vitamin D but for some demographics (i.e., elderly individuals, hospitalized individuals) it may be hard to go out. If you have a Vitamin D deficiency, another way to treat this is by incorporating more Vitamin D-rich foods in your diet. Fatty fish, sardines, and mackerels are all Vitamin D-rich proteins that can be consumed daily (5). Egg yolks, mushrooms, milk, cereal and oatmeal all have a fair amount of Vitamin D as well (natural and fortified)(5). In some cases, finding specifically Vitamin D-rich foods may be difficult. If that is the case, talking to a doctor and starting to take Vitamin D supplements can also help with regulating this "D-lightful" vitamin and nutrient.
References:
https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
https://www.healthline.com/nutrition/9-foods-high-in-vitamin-d Assessed and Endorsed by the MedReport Medical Review Board