The ‘sun vitamin’ has attracted ample attention over the past few decades, suggesting that a considerable proportion of the worldwide population is deficient in this essential nutrient. Vitamin D has numerous implicit benefits for growth and development. It may reduce the threat of chronic conditions, ameliorate mood, and reduce depression. In this article, we will discuss the beneficial effects of vitamin D, what happens to the body when people don’t get enough of it, and the various sources of Vitamin D.
What is the role of vitamin D in the skeletal system?
Vitamin D plays a major role in the gut’s absorption of calcium and phosphorus. It then facilitates the metabolism of calcium and phosphorus. That ensures the metabolic functions of these minerals and the mineralization of bones and teeth. Vitamin D mediates indirect effects on calcium and phosphorus by regulating the parathyroid hormone levels. Adequate vitamin D plays a pivotal role in skeletal development in childhood and maintaining bone health in adults.
How does vitamin D affect muscle function and performance?
Vitamin D plays an integral part in the synthesis of muscle proteins, building muscle mass and strength. Its role is also in the regulation of skeletal muscle function. In athletes, vitamin D could accelerate the recovery of muscle injury or stress after intense exercise.
Physical performance in sports persons could be significantly improved and preserved with adequate levels of vitamin D. Vitamin D also prevents muscle degeneration and can reverse muscle pains.
Is vitamin D necessary for maintaining skin health?
Yes, the body needs a steady source of vitamin D for numerous background processes. Vitamin D is essential for the formation of the outermost layer of skin which acts as barrier and hair follicles on the skin. The sun is our best natural source of vitamin D. The body can get all the vitamin D it needs for the day from even little sun exposure. Its deficiency is linked to many inflammatory skin disorders.
Numerous factors significantly affect how much vitamin D a person gets from sun exposure like – time of the day, amount of skin surface exposed, type of skin colour, the season of the year like – summer, and location around the equator. Pale-coloured skin makes vitamin D in less time.
Excessive sun exposure might be harmful to the skin. Hence, sunscreen should be used. It is important to highlight that applying sunscreen on the skin is a protective measure and it doesn’t affect vitamin D formation.
Are there any other sources of vitamin D other than sun exposure?
Getting enough vitamin D each day from diet and sun exposure alone might be challenging. Dietary sources such as fortified cereals, mushrooms, eggs, fish, fortified milk/orange juice, etc. can give some amount of vitamin D but adequate recommended dosage is fulfilled with supplements along with diet.
What happens to the people who don’t get enough vitamin D?
Remaining indoors for maximum hours of the day, disabled people, infants, lactating mothers, the older people, and those who live in northern latitudes during the winter, avoiding fat in the diet are all surprisingly prone to vitamin D deficiency. Therefore, by making time for frequent outdoor activities and eating a diet rich in vitamin D, people can make sure they obtain enough of the vitamin.
Deficiencies in vitamin D can lead to porous, fragile bone disease known as osteoporosis as well as soft bone disorders like rickets or osteomalacia. Such deficiencies compromise the immune system and make the body vulnerable to serious infections and chronic diseases.
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