What is Vitamin D? What are the Benefits and Harms? Which Foods Have Vitamin D?

Vitamin D; It is a fat-soluble vitamin that aids in calcium absorption and promotes bone growth and mineralization. It is also involved in various functions of the immune, digestive, circulatory and nervous systems.

Studies suggest that vitamin D may help prevent various diseases such as depression, diabetes, cancer and heart disease.

Perhaps the most vital function of vitamin D is to regulate the absorption of calcium and phosphorus and to strengthen the immune system.

Getting enough vitamin D is important for the growth and development of bones and teeth, and for increased resistance to diseases.

1. Vitamin D May Fight Disease

It reduces the risk of Multiple Sclerosis (MS).A 2018 study observed that low vitamin D levels are associated with an increased risk of MS.

It reduces the possibility of heart disease.Low levels of vitamin D have been associated with an increased risk of diseases such as hypertension, heart failure, and stroke.

It reduces the chance of flu/COVID-19 illness.Vitamin D can help prevent severe flu and COVID-19 infections.

It strengthens immunity.People who do not have adequate vitamin D levels may be at increased risk for autoimmune diseases such as infections, rheumatoid arthritis, type 1 diabetes and inflammatory bowel disease.

2. Vitamin D May Regulate Mood and Reduce Depression

In a study of 7,534 people, it was observed that symptoms improved when vitamin D supplements were used in people with depressed moods.

Another study identified that individuals with low vitamin D levels were at risk for more severe fibromyalgia symptoms, anxiety, and depression.

3. May Promote Weight Loss

People with a higher body weight are more likely to have low vitamin D levels.

Vitamin D supplement, which is used as an add-on in weight loss diets (after blood analysis) will help to lose more weight and fat mass.

Vitamin D Deficiency

In special cases where you cannot benefit from the sun enough, vitamin D deficiency can be seen.

  • Exceptions;Using sunscreen, spending long hours indoors, living in a big city where buildings block out sunlight, having darker skin (the higher your melanin levels, the less vitamin D your skin can absorb.), being covered.

What Are the Symptoms of Vitamin D Deficiency?

Symptoms of vitamin D deficiency in adults;

  • fatigue, aches,

  • Hair loss,

  • constant cold,

  • Under-eye bruises,

  • Insomnia,

  • severe bone, muscle pain or weakness,

  • Stress fractures of the legs, pelvis and hips

Risks of Taking Too Much Vitamin D

Excessive vitamin D supplementation can cause toxicity.

  • Nausea

  • Vomiting

  • Stomach ache

  • Sensation of thirst

  • Blurring of Consciousness

Nutritional Sources of Vitamin D

  • Salmon

  • Egg yolk

  • Shrimp

  • Mushrooms

  • sardines

  • Herring

  • canned tuna

  • cod liver oil

  • Beef Liver

It can be difficult to get vitamin D by sunbathing every day and consuming the foods listed above. For this reason, it would be appropriate to take vitamin D supplements in the right dosage after having a blood test.

How Much Do You Need Daily?

  • Infants (0-12 months): 10 mcg (400 IU)

  • Children and teenagers: 15 mcg (600 IU)

  • Adults 18-70 years: 15 mcg (600 IU)

  • Adults over 70: 20 mcg (800 IU)

  • Pregnant or breastfeeding women: 15 mcg (600 IU)

In summary; Vitamin D is very valuable for the proper functioning of our body functions. I recommend you to have your routine blood tests checked and take supplements according to the deficiency.

Healthy days.

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