We’ve all noticed how much better we feel when it’s a bright, sun shiny day. That feeling is not just because it’s pretty and warm; there are scientific reasons why you feel better. It’s vitamin D, and a lack of it is often to blame for seasonal affective disorder (SAD) that many suffer from during the winter months, when days are shorter, and sunshine is scarce.
Vitamin D is a naturally occurring vitamin in the human body – it can also be consumed in certain foods and as a supplement – and it does a lot to help your body and overall health.
HEALTHY BONES
Vitamin D plays a vital role in regulating calcium levels in your body and maintaining phosphorus levels in the blood, which are two important factors in determining your overall bone health. According to Megan Ware, RDN LD, from Medical News Today, a lack if vitamin D in adults is one of the causes of osteoporosis, or the softening of bones, which is the most common bone disease amongst older men and post-menopausal women.
BOOST WEIGHT LOSS
In a study published in the British Journal of Nutrition, patients taking a daily supplement of vitamin D and calcium were able to lose more weight than their control group counterparts who were taking a placebo. The scientists believe that vitamin D supplements aided in appetite suppression.
REDUCED RISK OF DIABETES
According to a study done at Oregon State University, as well as several other observational studies, there is a relationship between the amount of vitamin D in the body and a decreased risk of Type 2 Diabetes. The Study found that “infants who received 2,000 International Units (IU) per day of vitamin D had an 88 per cent lower risk of developing Type 1 diabetes by the age of 32.” Meanwhile, for those who already have Type 2 Diabetes, an insufficient level of vitamin D can negatively affect insulin secretion.
It’s not all sunshine and lollipops though when it comes to the sunshine vitamin, as there are some drawbacks to having too much vitamin D in your body.
DIGESTIVE ISSUES
High levels of vitamin D have, in some cases, been found to cause many different negative effects on the human digestive system. According to Franziska Spritzler, RD, CDE, increased levels of vitamin D have led to nausea, vomiting, constipation, diarrhea and stomach pains. In most cases that involved these symptoms, higher levels of calcium were found, spurred on by the excessive levels of vitamin D. In some of these cases, the levels were so high that they were considered Vitamin D Intoxication.
KIDNEY FAILURE
Spritzler also pointed to some extreme cases, including one found in the US National Library of Medicine journal, where a man needed to be hospitalized due to kidney failure following doctor-prescribed vitamin D injections.
Many other studies have also reported some level of kidney injury among people who suffered from Vitamin D Toxicity.
NOTHING BEATS THE REAL THING
When taken in the proper doses, vitamin D can have a lot of positive effects but, like any other supplement, you need to be aware of how much you are taking and be in control of the dose. It’s important to keep in mind that with vitamin D, nothing beats the real thing, which is created in your body with the help of the sun.
Dr. Zoltan P. Rona is a graduate of McGill University Medical School, holds a master’s degree in Biochemistry and Clinical Nutrition from the University of Bridgeport and is the author of the book Vitamin D, the Sunshine Vitamin. He is an expert in this field and summarizes, “[The] No. 1 health tip is for adults over 45 to take 10,000 IU of vitamin D a day. Check your blood level once a year with your doctor and optimize your blood level. In Canada, only three months of the year will ensure you get adequate vitamin D from sunshine. You will prevent more illness with high blood levels of vitamin D than with any other health measure.”
So, get out in the sun and enjoy yourself, and during those times when you can’t get enough natural sun, supplement. But always be aware that there are negative effects for taking excessive amounts of vitamin D, and those effects can be dire.
Lorne Marr is a fitness enthusiast and blogger. Visit his site at http://lornemarrfitafter45.ca.
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Lorne Marr is a fitness enthusiast and blogger. Visit his site at
http://lornemarrfitafter45.ca