Vitamin D Sources, Benefits and Side Effects and dosage

The most well-known effects and benefits of vitamin D are on your bone health. Vitamin D aids the absorption of calcium and phosphate in your body from food sources and supplements. Now, as we all know, calcium is very essential for the formation of a healthy bone structure. Vitamin D thus regulates and promotes healthy bone growth in your body, making your bones stronger and giving them the right frame.

This mechanism can be disturbed in case of deficiency of vitamin D, which can lead to soft or malformed bones and an increased risk of rickets (in children) or osteomalacia (in adults). To avoid this and enhance bone mineralization particularly if you experience bone pain, supplementation with vitamin D is often suggested.

Due to its astounding effects on bone health, vitamin D is essential during the stages of bone growth and formation, that is, among infants and children. Children are often prescribed vitamin D supplements to promote stronger bones and to reduce the likelihood of developing rickets, which develops during the growing stage of an individual.

Vitamin D has other unexpected benefits for the health of your infant/child. Supplementation with vitamin D has been evidenced to reduce the incidence of childhood diseases like eczema, atopic dermatitis and asthma, by enhancing the infant’s immunity. Supplementation with 2000 IU daily has been known to be helpful in the management of steroid-resistant asthma.

It is believed that peak bone mass is attained by the third decade of life through nutrition, genetics, lifestyle and physical factors. Following this, occurs bone loss or reduction in bone mass density beginning in the fourth decade. Researchers have proven that insufficient consumption of vitamin D during these phases can accelerate the process of bone mineralisation and loss. Thus, vitamin D supplementation is often prescribed during advancing age to prevent massive bone loss.

As discussed above, a reduction in bone mass density occurs with an advancing age, which makes the bones weaker and more prone to fractures. Researchers have claimed that a deficiency of vitamin D leads to a reduction in calcium absorption, which causes the release of calcium ions from the bone to maintain normal concentrations of calcium in the blood. Studies have also demonstrated a direct relationship between a decrease in bone mass density and an increased risk of fractures, which can be prevented by taking vitamin D in sufficient quantities either from dietary sources or as supplements. if so prescribed by your physician.

Bone loss increases with advancing age and the effects of the same are more pronounced in women, because of the effects of menopause. Menopause refers to the discontinuation of the monthly menstrual cycle of females at the age of 45 to 55 years. This phase is often presented by mood swings, anxiety and hormonal disturbances, and an increased risk of osteoporosis.

Osteoporosis refers to the weakening of bones with age, which makes them softer and more prone to fractures. Increased loss of bone mass and strength occurs in this disease, causing characteristic ‘spongy bones’. Reduction in the levels of estrogen hormone following menopause, which has protective actions on the bone tissue, has been considered to be the reason for the excessive bone loss in menopause.

Researchers have also stated that calcium absorption sharply declines following menopause, which is responsible for the fragility of bones. Calcium absorption and regulation is said to be under the control of the hormone estrogen.

While the effects of menopause are inevitable, various researchers have suggested that vitamin D levels are closely linked with hormonal levels following menopause. It is also linked with the symptoms of mood disorders and musculoskeletal disorders experienced by women in this state.

Researchers highly recommend that higher levels of vitamin D would cause a decrease in the number of menopausal symptoms, while also improving bone density after menopause. Hence both men and women between the age of 45- 60 years should get their vitamin D levels checked routinely.

Read more: Early menopause and premature menopause

Dental caries or tooth decay refers to demineralization and destruction of the tooth structure, which can or cannot be painful depending upon the structures affected. Once initiated, the disease is irreversible but treatable with the help of dental drills and filling materials. Since it is not possible to reverse tooth decay, it is essential to prevent it from happening.

While maintaining your oral hygiene and consuming less sugar is the key to prevention, research evidence also suggests that vitamin D helps to reduce the risk of dental caries when given to children and adults. Since the tooth structure is majorly made of calcium ions (calcium phosphate), dietary supplementation with vitamin D at this stage will help to channelize calcium ions, resulting in stronger teeth that are more resistant to decay.

Read more: Five foods to make your teeth and gums stronger 

Vitamin D has a positive impact on muscle strength and mass and also on the physical strength, capabilities and performance of an individual. It regulates the calcium levels of the body, which help in regulating muscle strength and functioning and deficiency of this vitamin causes muscle cramps. Several studies have also reported a significant reduction in the rate of falls among individuals, which is suggestive of improved muscle mass and balance. The impact of vitamin D on muscle fibres and its morphology is yet to be studied.

Foods rich in vitamin D often have appetite suppressant actions, which helps in weight loss. Individuals who are already on a restrictive diet for weight reduction are often recommended to add vitamin D rich foods in their diet, to boost their energy levels, which prevents fatigue and dizziness and enhances their exercise performance. This ensures that the journey of weight loss is healthy and less stressful.

Read more: Seven common weight loss mistakes

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It has been a common observation that people living in areas of sunshine are less likely to develop certain cancers. Researchers have often debated the relationship of this observation with higher levels of vitamin D in them. In fact, lower levels of vitamin D have been suggestive of certain types of cancers. Majority of studies have proven the protective relationship of vitamin D on the body for reducing the risk of cancer, particularly colorectal cancer. Thus, vitamin D supplements have often been suggested to reduce cancer risk and mortality.

The Food Safety and Standards Authority of India (FSSAI) has recently released a report on how much vitamin D should be taken daily? This report has been prepared keeping in mind the needs and health of the Indian population. Vitamin D aids in the absorption of calcium and phosphorus in the body, strengthens bones and strengthens the immune system. In the new report of FSSAI, the required daily amount of vitamin D for different age groups has been divided into the following categories:

1. Children (1-9 years)
Vitamin D is important for the growth of children and proper bone formation. According to FSSAI, children aged 1-9 years need 400 IU (international units) of vitamin D daily. This amount helps in strengthening the growing bones of children.

2. Teenagers (10-18 years)
Bone growth occurs rapidly in adolescence, so the need for vitamin D is higher for this age group. FSSAI recommends 600 IU of vitamin D daily for adolescents aged 10-18 years. This amount is essential for bone development and overall health.

3. Adults (19-70 years)
It is important for adults to maintain adequate vitamin D levels to maintain bone strength and immune system power. According to FSSAI, adults aged 19-70 years need 600 IU of vitamin D daily.

4. Senior citizens (above 70 years)
Senior citizens are at a higher risk of bone weakness and vitamin D deficiency. Therefore, senior citizens above 70 years of age should take 800 IU of vitamin D daily, this amount helps in maintaining strong bones and reducing the risk of falls.

5. Pregnant and lactating women
Pregnant and lactating women need adequate vitamin D for their and their baby's health. 600 IU of vitamin D per day is essential for the bone development of the baby and the health of the mother.