The 10 Health Benefits of Vitamin D

Even so, many people are subject to deficiency, which must be corrected through foods with Vitamin D  or with  adequate supplementation recommended by a doctor. Let’s check out the benefits of Vitamin D , and that way you will understand what this vitamin is for in your body, in addition to knowing its main natural sources.

Effects of Vitamin D Deficiency:  The most direct effect of Vitamin D deficiency  is on the bones. In children and young people, this effect causes inadequate and insufficient growth, while in adults and the elderly there is wear and tear and possibly a picture of osteoporosis.

Deficiency also leads to a drop in immunity, so that the risk of contracting infectious diseases becomes significantly greater, while the ability to fight them decreases. Also greater becomes the risk of contracting type 2 diabetes, in addition to serious chronic and degenerative diseases. In the absence of Vitamin D , there is also a poor regulation of the hormonal system, so that the amounts of testosterone and estrogen decrease in men and women, respectively.

The amount of cortisol, in turn, increases. This imbalance has many negative effects, starting with libido, but it also affects muscle mass gain, which is hampered by low testosterone, and the accumulation of abdominal fat, which is stimulated by high cortisol. Finally, there is a chance that mental performance will slowly deteriorate, so that memory and reasoning abilities are reduced.

How Much Vitamin D Is Enough:  The daily amounts of Vitamin D needed  vary with age, increasing throughout growth and later in old age. Up to 12 months of age, children need 0.01mg of Vitamin D  per day. The daily needs rise from there to 0.015mg, a value that only changes after the age of 70, when 0.02mg of Vitamin D  is needed.

Where to Find Vitamin D:  There  are manyways to get Vitamin D. Firstly, it is a vitamin that the human body is able to produce as long as the skin is periodically exposed to the sun. This exposure does not even need to be very long: 5 to 10 minutes of exposure, 2 or 3 times a week, is enough to meet the needs of Vitamin D .

However, there are still many people who suffer from a deficiency of this vitamin. Several factors contribute to the fact that this natural production is not enough, the most important of which are the habits of those who spend all day indoors. Sun exposure is usually done in the early morning and late afternoon, periods when the sun has much less ability to stimulate the production of Vitamin D , or through glass, which makes sunlight ineffective for this purpose.

In addition, regions with little sunlight can make the problem worse, which is more serious for people with darker skin, and for those who use sunscreen all the time. Other risk factors are aging, obesity and some types of medication, such as anticonvulsants and antiretrovirals.

Since Vitamin D  is fat-soluble, its storage by the body is possible. That way, if there is a consumption greater than necessary, the body can make reserves that will be used on days when consumption is too low. There is controversy over the need for levels higher than these to bring about any benefits from Vitamin D. Some say there is no effect, while others argue that a consumption of 0.025mg for adults can amplify the benefits. So, check out now  The 6 Health Benefits of Vitamin D:

Bone Health:  Among the benefits of Vitamin D , certainly the best known is its role in the development and maintenance of bones. This property is due to the regulation of calcium, which is done by Vitamin D. In this sense, Vitamin D stimulates greater bone density, so it contributes to the healthy growth of children and prevents osteoporosis in adults and the elderly.

Enhanced Immunity:  Like many other vitamins, Vitamin D  has among its functions the ability to stimulate the immune system. Its influence is verified by a study published in July 2014 in Today’s Dietitian, which concludes that children with good levels of Vitamin D  are more rarely infected with the flu. Of course, this increased potency of the immune system is also able to protect the body from many other diseases.

Reduces Diabetes Risk:  Reducing the risk of diabetes is also one of the benefits of Vitamin D. Vitamin D  has a positive impact on insulin secretion, so it enhances the body’s ability to process sugar and thus prevents the development of type 2 diabetes.

Cardiovascular Health:  As far as the cardiovascular system is concerned, there is a direct positive effect of Vitamin D  on the arteries. It has been found that the arteries of people with good levels of Vitamin D  have less rigid walls, so that arteriosclerosis is avoided or even alleviated. This effect, in turn, reduces the blood pressure of hypertensive people, in addition to establishing a lower risk of myocardial infarction.

Cure Rickets:  One of the Benefits of Vitamin D  is  to help the body control phosphate and calcium levels in the body. In the case of a Vitamin D deficiency , the body is not able to control phosphate and calcium levels . The body may generate other hormones to encourage the release of phosphate and calcium from bones if the levels of these minerals in the blood become too low. This results in the weakening and softening of the bones . Rickets is identified by an X-ray examination ofthe leg bones . It can be quickly cured with an extra oral dose of vitamin A and D.

Genetic Protection:  Recent studies point to the protection that Vitamin D  provides to hundreds of genes. Without this protection, these genes become subject to harmful alterations, which often appear as causes for the development of cardiovascular and autoimmune diseases, but above all cancer.

This discovery also points to the benefits of Vitamin D  for the prevention of several other diseases, such as multiple sclerosis, Alzheimer’s disease, Parkinson’s disease and dementia.

Hormonal Health:  Good levels of Vitamin D  are also related to hormonal health by stimulating adequate production of estrogen in women and testosterone in men. Since Vitamin D  is synthesized by the body through sun exposure, this could be an explanation for the increased libido during the summer.

However, not only libido is influenced by the correct levels of these hormones. The general health of women and men depends on their good levels, which even influence mood. In the absence of these hormones, the risk of developing depression is serious.

Mood also benefits from Vitamin D functions  through its influence on another hormone. Cortisol, a hormone related to the harmful effects of stress, is controlled and reduced by Vitamin D.

Mental Performance:  Perhaps one of the most interesting benefits of Vitamin D  is its influence on mental performance. There is a clear relationship, in which people with good levels of Vitamin D have a more efficient memory, as well as higher IQ scores due to faster and clearer thinking.

Weight Loss:  The benefits of Vitamin D  for weight loss are extremely significant. First, there is an important relationship between vitamin D levels  and the body’s ability to burn fat. This relationship was demonstrated by studies that found that, when subjected to the same diet and exercise regimen, people with good levels of Vitamin D  burned more fat and lost more weight.

This phenomenon is due to the presence of Vitamin D receptors  in cells, which when stimulated activate a more intense fat burning. In addition, one of the functions of Vitamin D  is to help the brain to avoid excessive hunger and sudden cravings for food beyond what is needed, in order to help with compliance with a diet.

Other benefits of Vitamin D  for weight loss are the absorption of necessary nutrients, which is aided by good levels of Vitamin D. Ensuring that the body receives the nutrients it needs is important for weight loss and reducing unnecessary appetite.
In addition, the negative influence of Vitamin D  on cortisol levels can be of great help, as this hormone stimulates the accumulation of abdominal fat.

Muscle Gain:  Vitamin D’ s benefits for muscle mass  gainbegin with its ability to support overall muscle health. Its role in the connection between the muscles and the nervous system is very important, so that with good levels of Vitamin D  it stimulates a good functioning of the muscles in general.

Furthermore, the roles of Vitamin D  in protein synthesis are quite significant, so muscle growth is clearly benefited. In addition, these muscles become more effective, as Vitamin D  reduces the infiltration of fat into the muscles, bringing benefits to strength and endurance.

Extremely important is also the effect on hormones. Vitamin D benefits  for good testosterone levels directly stimulate muscle growth, while controlled cortisol prevents muscles from being consumed by the body for energy.
Indirectly, however, bone health improved by Vitamin D  contributes to muscle growth. The development of muscles over an inadequate bone structure is precarious and risky, so this factor should not be underestimated.