What are the Health Benefits of Vitamin D Supplements, Recommended Dosage, and Signs of Deficiency in Adults?

Vitamin D is a fat-soluble vitamin that includes vitamins D-1, D-2, and D-3. You likely associate vitamin D with the sun because that’s one way that your body can produce it naturally. You can also get your daily dose of vitamin D through certain foods and health supplements (more info on dosage) which is important for protecting against deficiency. Vitamin D is an essential vitamin for both adults and children and serves numerous important functions. Find out the amazing benefits of vitamin D supplements, how to recognize the signs of vitamin D deficiency in adults, and what you can do to keep your body strong and healthy.

Health Benefits of Vitamin D

1. Vitamin D regulates the absorption of calcium and phosphorus

Calcium and phosphorus are other essential minerals that your body needs. One of the top health benefits of vitamin D is that it helps regulate the absorption of calcium and phosphorus, so your body has access to those when needed. For example, without the body’s access to calcium, your teeth and bones would greatly suffer.

2. Vitamin D improves immune system function

Vitamin D helps fight off harmful bacteria and viruses, which helps to boost your immune system naturally. There was once a BMJ analysis of 25 randomized control trials comparing vitamin D supplements to placebos in 2017. This study found that vitamin D reduced the risk of acute respiratory infection with either daily or weekly vitamin D supplementation. This held especially true in those with vitamin D deficiency. Thus, it’s especially important to ensure you’re getting enough during the cold and flu season.

3. Vitamin D is important for normal growth and development of bones

Vitamin D not only helps bones grow, but it also helps prevent bones from becoming brittle. From the time you’re small to the time you’re old, vitamin D is an essential daily vitamin that can help you grow strong and prevent osteoporosis, a disease that occurs when bone density and quality are reduced.

4. Vitamin D fights disease

Studies have shown that vitamin D may play a role in reducing the risk of multiple sclerosis, heart disease, and influenza. Read the research here…

• 2006 study on multiple sclerosis
• 2008 study on heart disease
• 2010 study on influenza

5. Vitamin D may reduce the risk of certain types of cancers

Did you know Vitamin D may have cancer-fighting powers? Most research that’s been conducted is on colorectal, breast, prostate, and pancreatic. For more information, check out the studies available on the National Cancer Institute’s website.

6. Vitamin D boosts weight loss

If you’re trying to lose weight, vitamin D can help with your efforts. Research has shown that people taking both calcium and vitamin D supplements were able to lose more weight than subjects taking a placebo supplement. This is likely due to an appetite-suppressing effect that vitamin D has.

7. Vitamin D can help strengthen muscles

When you don’t get enough vitamin D, you increase your risk of having weak muscles. This is often seen as a reason for falling – especially in older demographics. Ensuring you get enough vitamin D (even if you’re taking it by supplement) can help solve this problem. Falling is a leading cause of disability and death in older adults. Strengthen your muscles with vitamin D, so you have nothing to worry about!

8. Vitamin D can strengthen oral health

Vitamin D helps our body absorb calcium, and thus it also supports our oral health by lowering the risk of tooth decay and gum disease. Suffering from calcium deficiency can also lead to underdeveloped teeth. Take care of your dental hygiene by ensuring you get enough vitamin D and calcium.

9. Vitamin D may help prevent Type 2 diabetes

Although studies are not conclusive, vitamin D could be helpful in preventing type 2 diabetes. When combined with a daily intake of calcium, vitamin D has proved promising in lowering risk. See the 2006 study here.

10. Vitamin D may help battle depression

Research has shown a relationship between depression and vitamin D deficiency in people age 60 and over. More research is needed to determine if low vitamin D levels can cause depression, but this could be an easy and cost-effective method for addressing this mental health issue.  

What Else Should I Know About the Benefits of Vitamin D?

Vitamin D has so many benefits that not getting sufficient daily dosage of vitamin D can harm your body and often causes vitamin D deficiency in adults. Thus, it’s up to you to regulate this. You may not be able to get vitamin D through the sun alone. If this is the case, you should take a supplement.

What are the possible causes of vitamin D deficiency in adults?

Did you know that certain environmental factors and actions can inhibit your body’s ability to absorb the benefits of vitamin D? The following factors can contribute to vitamin D deficiency in adults:

• Being in an area with high pollution
• Using sunscreen
• Spending more time indoors
• Living in big cities where buildings block sunlight
• Having darker skin

What are the signs of vitamin D deficiency in adults?

• Tiredness, aches, and pains
• A general sense of feeling unwell
• Severe bone or muscle pain
• Weakness that may cause difficulty climbing stairs, getting up from the floor or a low chair, or cause you to walk with a waddling gait
• Stress fractures, especially in your legs, pelvis, and hips

Vitamin D Supplements Dosage for Adults

How can you get enough vitamin D? What is “enough” significantly varies within the scientific community – there’s quite a debate. The U.S. National Academy of Medicine generally considers 600 to 800 IU of daily vitamin D to be sufficient for the majority of the population. However, some sources say more than twice that is necessary if you aren't getting vitamin D from sunlight in addition to your diet.

So, maybe the better question is can you ever have too much? Most research agrees that (while toxicity is rare), it’s best to avoid long-term vitamin D supplements dosage in excess of 4,000 IU. Research suggests keeping your daily dosage of vitamin D between 600 to 2,000 IU per day for the best effects.

You can do this by…

1. Spending time in sunlight
2. Consuming fatty fish and seafood
3. Eating more mushrooms
4. Including egg yolks in your diet
5. Eating fortified foods like cow’s milk, orange juice, and tofu
6. Taking a supplement

For many people who struggle to reach their daily dosage of vitamin D, taking a supplement may be the quickest and easiest way to make sure you’re getting all the benefits of vitamin D.

Final Thoughts

There you go! All the benefits of vitamin D and everything else you need to know about making sure you get enough. Vitamin D is just one of the Vitamins to Boost Your Immune System. Prioritizing these in your life and diet can ensure you stay strong and healthy all year (even during cold and flu season).

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