Supplements are an instant go-to for most health nuts. But it’s important to note that not all supplements are created equally. In a market saturated by overpriced, untested, and downright dangerous products, only a handful of supplements reign supreme. Vitamin D is one such compound. With a laundry list of physiological benefits, a wealth of scientific data to back it, and affordable sourcing options, adding vitamin D to your daily wellness stack is a no-brainer. Let’s explore why.
What is Vitamin D?
Vitamin D, or the “sunshine vitamin,” is an essential nutrient that plays a crucial role in maintaining strong bones, a robust immune system, and protecting against certain cancers. It’s a fat-soluble vitamin that your body can produce through exposure to sunlight. However, sunlight isn’t the only source of vitamin D. You can use diet and supplementation to ensure your body gets the right amount of vitamin D it needs to fight off illnesses, maintain proper functions, and regulate mood. Let’s take a closer look at a handful of the physical and psychological benefits of vitamin D.
Physical Benefits
For starters, vitamin D helps your body absorb calcium, a necessary mineral for bone growth and maintenance. Without a sufficient amount of vitamin D, your body will struggle to use calcium, leading to brittle bones and a higher risk of fractures. This is why healthy vitamin D levels are particularly important for older adults or seniors, as bone density decreases with age and the risk of bone diseases like osteoporosis increases.
Vitamin D also plays a pivotal role in protecting your body against a number of cancers and autoimmune disorders. Research has shown that folks with higher vitamin D levels enjoy a reduced risk of colon, breast, and prostate cancer. A handful of studies have shown that vitamin D might also have a protective effect against autoimmune disorders such as multiple sclerosis and rheumatoid arthritis.
Vitamin D can provide a strong base for building a robust immune system. Adequate levels of vitamin D can help the body fight off infections, such as the flu and upper respiratory illnesses. It also helps in modulating the immune response, which can prevent allergies and the onset of autoimmune diseases.
Psychological Benefits
Studies have found that people with low levels of vitamin D are at a higher risk of depression and other mood disorders. This is thought to be because vitamin D plays a role in the production of neurotransmitters, such as serotonin and dopamine, which regulate mood. Research shows that supplementing with vitamin D improved symptoms of depression in people with seasonal affective disorder (SAD). One study found that people with low levels of vitamin D were more likely to develop depression over time and that supplementing with vitamin D reduced the risk of developing depression.
Vitamin D may also help improve cognitive function and reduce the risk of dementia. Studies have found that people with low levels of vitamin D are more likely to experience cognitive decline as they age. Supplementing with vitamin D may help improve cognitive function, particularly in older adults.
It is important to note that while vitamin D may have psychological benefits, it is not a cure-all and should not be used as a replacement for conventional treatments for mental health disorders. If you are experiencing symptoms of a mental health disorder, it is important to talk to a healthcare professional for personalized advice. However, increasing your vitamin D intake through sun exposure, dietary supplement, or food sources, in consultation with a healthcare professional, can be beneficial for overall mental health.
Where to Get More of It
So where can you get more of this wonder vitamin? Sunlight is your body’s primary source of vitamin D. However, since certain regions are less prone to sunlight or favorable weather year-round and prolonged sun exposure can pose a risk to skin health, a vitamin D supplement is your next best bet. Vitamin D supplements are available in two forms: D2 (ergocalciferol) and D3 (cholecalciferol). D3 is the more effective and recommended form of supplement. Daily doses range from 2000-5,000 IUs, but your individual needs may vary, so make sure to speak to a healthcare provider before determining the adequate dose.
Final Thoughts
It is easy to overlook the small things in life, but when it comes to living a healthier and happier lifestyle, small changes can lead to big improvements. Vitamin D isn’t a miracle supplement. It’s not a replacement for a proper diet, exercise, or the tools of modern medicine. But it’s a vital component of your physical and mental health. From illness prevention to mood regulation, sufficient vitamin D levels are a surefire way to prioritize longevity and overall health. So, next time you’re out in the sun, take a moment to really soak it in.