In earlier times, vitamin D, a fat-soluble vitamin, was best known for its importance in preventing a bone disease called "rickets." These days, however, we have come to realize that vitamin D is more valuable than just preventing rickets. Other functions of vitamin D include the regulation of the following:
- bone health
- blood pressure and cardiovascular health
- immune response
- insulin and blood sugar
- calcium and phosphorus metabolism
- muscle composition and muscle function
- cognitive function, especially in aging individuals
- lower risk of excessive inflammation
- help to optimize calcium metabolism
Vitamin D also aids in the prevention and/or treatment of the following health conditions:
- some types of cancer (including breast, prostate, bladder, ovarian, colon and rectal)
- osteoporosis
- obesity
- diabetes
- mood disorders
- skin-related autoimmune disease like psoriasis
- kidney disease
- liver disease
- preeclampsia
- fibromyalgia
Vitamin D and Cancer
New research has shown that vitamin D, from natural sunlight or from supplementation, may help cancer patients. For years, we were led to believe that drinking a glass of milk a day and taking a multivitamin would be sufficient in maintaining an acceptable vitamin D level. While it's uncertain exactly how much vitamin D is needed to prevent cancer, since research is far from complete, two things are for certain – vitamin D is an effective tool in the fight against cancer, and we now need 10 times more IUs daily than usually recognized.
Diseases and Conditions Caused by Vitamin D Deficiency
You may be deficient in vitamin D when you have a few obvious indications such as:
- bone pain
- frequent bone fractures
- muscle aches and weaknesses
- cognitive problems (disturbances in thought processes)
- depression
- stunted growth and severe asthma in children
- lowered immunity
Some indications, however, may be subtle so it's important to have your vitamin D level checked by your doctor. The only test that can accurately determine your vitamin D level is called 25-hydroxy Vitamin D test.
Vitamin D for Kids and Teens
Research now shows that children and teens need 2,000 IUs of vitamin D; 10 times more than previously suggested without causing toxicity. The skin makes vitamin D when exposed to direct sunlight. However, the fear of skin cancer has prevented much needed exposure to sunlight for adults and children. Kids are getting far too little vitamin D because of this fear.
Vitamin D and Autism
Autism has become more common in kids today, and it is a topic of concern and urgency for parents as well. According to the Vitamin D Council, it is plausible that vitamin D deficiency is a major contributing factor to the onset and progression of autism. This theory is rapidly gaining momentum in countries like Sweden. A study published by various institutions in Sweden measured vitamin D levels in mothers, six years after they gave birth to an autistic child. The results showed these mothers to have significantly low levels of vitamin D (less than 10 ng/ML). To this end, it is recommended that pregnant women get at least 5,000 IU/daily of D3 in order to minimize the risk of autism in their children and also significantly reduce complications of pregnancy.
Natural Sources of Vitamin D
The best source of vitamin D is sunlight. However, there are many other sources from foods. They are:
- milk
- fortified rice
- fortified margarine
- fortified yogurt
- fish (salmon, chinook, baked/broiled)
- shrimp (steamed/boiled)
- eggs (yolk)
- fortified orange juice
- mackerel
- sardines
- tuna
Instead of avoiding the sun, try to increase your exposure (at least 15-20 minutes) each day before applying sun screen, so you can get vitamin D to prevent these diseases caused by vitamin D deficiency.
Happy, healthy living!
Sources:
- WebMD: "Vitamin D Deficiency" " Kids May Need 10 TIms More Vitamin D" (accessed 3/26/11)
- Vitamin Council: "Am I Vitamin D Deficient" "Vitamin D and Cancer" "Autism information" "Update on Autism and Vitamin D" (accessed 3/26/11)
- World's Healthiest Foods: "Vitamin D" (accessed 3/26/11)
Disclaimer: The information contained in this article is for educational purposes only and is not intended to diagnose or treat any disease. If you are concerned about your health, please contact a healthcare professional, or your primary care physician.
Velma Rose-Romans - Writing has always been a passion of mine so it was no coincidence when the universe brought this opportunity my way. In addition to a ...
