In this article, we shine a spotlight on Vitamin D- the sunshine vitamin that plays a crucial role in our overall well-being.
What is Vitamin D? Vitamin D is a fat-soluble vitamin that is vital for maintaining strong bones, supporting the immune system, reducing inflammation, and the metabolism of glucose. It exists in two forms: D2 (ergocalciferol) from plant sources that we absorb in our gut, and D3 (cholecalciferol) synthesized in skin when exposed to sunlight.
Sources of Vitamin D: The primary source of vitamin D is sunlight. A mere 10-15 minutes of sun exposure a day can trigger its production. Dietary sources include fatty fish (salmon, mackerel), fortified dairy and plant-based milk, egg yolks, and certain mushrooms.
Health Benefits: Vitamin D’s paramount role lies in calcium absorption and bone health, preventing conditions like osteoporosis. It also supports the immune system, aiding defense against infections and promoting overall wellness. Emerging research even suggests links between adequate vitamin D levels and reduced risks of chronic diseases. Adequate intake of vitamin D prevents rickets in children and osteomalacia, the softening of bones, in adults.
People at a greater risk for vitamin D deficiency include older adults because their skin’s ability to synthesize vitamin D from sunlight declines with age. People who are obese may need greater amounts of vitamin D to reach normal levels as well. Additionally, people with darker skin may be at a greater risk for vitamin D deficiency because melanin makes it more difficult to synthesize vitamin D from sunlight. Since Vitamin D is a fat-soluble vitamin, people who have difficulty absorbing fat are also at greater risk for a vitamin D deficiency such as those with Crohn’s disease, ulcerative colitis, celiac disease, or liver disease.
As with any nutrient, consult your physician to ensure you’re meeting your body’s unique needs.