Who's at Risk for Vitamin D Deficiency?
D2 and D3 Boost Immunity, Heart Health, Mood and More
Oct 8, 2009
When most people think of vitamin D, they probably think of milk - because this steroid vitamin has been added to milk for decades. But researchers are discovering new uses for vitamin D all the time, making it one of the hottest vitamins on the market. From fighting depression to battling swine flu, vitamin D is a powerhouse for good health.
Forms of Vitamin D: Which to Choose?
According to WebMD.com, although there are several forms of vitamin D, two types in particular are the most helpful for humans: D2 (ergocalciferol, which is synthesized by plants) and D3 (cholecalciferol, the type which is synthesized by humans when the skin is exposed to sunlight). Foods may be fortified with either, and both D2 and D3 are readily available in vitamin D supplements.
How the Body Uses Vitamin D
Vitamin D helps build and maintain healthy bones, because it maintains normal levels of calcium and phosphorus in the blood. That's important enough in itself! But increased consumption of vitamin D has also been associated with:
- Lowering high blood pressure.
- Decreasing the risk of certain types of cancer and autoimmune diseases.
- Decreasing the risk of osteoporosis.
- Protection against the H1N1 virus - the "swine flu" - because vitamin D deficiency makes the body more susceptible to the flu virus.
What's more, without adequate vitamin D in the system, the body can develop vitamin D deficiency-related diseases that cause muscle weakness and even skeletal deformities. That's in extreme cases. But even less extreme vitamin D deficiency can lead to the risk of:
- Osteoarthritis
- Osteoporosis
- Stroke
- Diabetes
- Depression
- Periodontal diseases
- Chronic pain
- Birth defects in babies
The Vitamin D Council also cites research linking vitamin D deficiency to heart disease and 17 types of cancer. And the Medical News Today website features a full list of diseases and ailments caused by vitamin D deficiency.
Who's At Risk for Vitamin D Deficiency?
Not surprisingly, since the human body generates its own vitamin D stores just from exposure to the sun, a lot of people who work in offices don't get enough sunlight to produce adequate vitamin D. That deficiency isn't drastically obvious, but can express itself in increased depression and feelings of hopelessness.
Besides "cube dwellers," those at risk for vitamin D deficiency include the elderly, the obese, and babies who are exclusively breastfed, as well as people suffering from certain diseases such as Crohn's disease and cystic fibrosis.
And a study published online in the British Medical Journal (October 2009) cited 8 research studies proving that senior citizens (age 65 and over) who take just 700 to 1000 IU of vitamin D substantially lower their risk of falling - because vitamin D improves strength, balance and bone health.
How to Get More Vitamin D
Vitamin D is unique because it is a vitamin that our bodies produce "in-house." Just 20-30 minutes of sun exposure at midday is enough for the body to synthesize 10,000 IU of vitamin D! (In comparison, most supplements are only 400-1,000 IU).
The Vitamin D Council recommends an extra 5,000 IU daily for those who avoid sunlight or don't have adequate exposure to it.
But few adults get enough sunlight, so it's up to vitamin D supplements and food sources to help make up the shortfall. Besides that good old vitamin D-enriched milk, good sources of vitamin D include fish, eggs and cod liver oil.
For information about another nutritional supplement that can help prevent swine flu and much more, see Health Benefits of Quercetin: Can This Antioxidant Prevent Swine Flu Infection? And then go get a little sunshine!
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