Vitamin D is also known as the sunshine vitamin because the body produces it naturally when exposed to the sun. This fat-soluble vitamin is present in some foods, although only a few have natural content, like fatty fish and eggs. Many are fortified with vitamin D, like orange juice and milk. Vitamin D supplements are also available to help get the recommended daily amount.
The recommended dietary allowance or RDA for this vitamin is 15 mcg or 600 IU for men and women 19 years old and above. Older people who are 70 years old and above need an average of 20 mcg or 800 IU daily. Its primary role is to help the body absorb phosphorus and calcium, which are vital in strengthening the bones. Vitamin D deficiency can lead to various problems related to the bones, such as bone pain, osteoporosis, and brittle bones that can get easily fractured. Injuries may also take time to heal if lacking this vitamin. Although vitamin D is mostly associated with bone health, studies suggest that it may have other benefits, like reducing inflammation and treating infections. Below are more benefits that you can get from vitamin D.
Strengthens Bones and Muscles
Bone strength is the most popular benefit one can get from vitamin D. As mentioned, it aids the body in absorbing phosphorus and calcium for stronger bones. No matter how much of these nutrients you take, you may not get the maximum benefits if your body does not absorb them properly. In children, vitamin D deficiency can lead to bone problems, including rickets. It’s the weakening and softening of bones in kids, which may lead to bone deformities. Adults may also experience deterioration of bones, increasing the risk of osteoporosis and fractures. Vitamin D helps preserve muscle fibers, thus strengthening the muscles. Strong muscles help adults have better balance and prevent falls. Many older people suffer from falls, which could cause disability and even death. Taking the right amount of vitamin D and other nutrients that build bones and muscles can help avoid these problems.
The only way to determine the level of vitamin D in your body is through a blood test that your physician can perform. He will then give you the recommended amount to take daily to ensure you receive the right dietary allowance. Ensure that you take the amount advised by your doctor to prevent vitamin toxicity that could cause kidney problems, vomiting, and nausea.