Vitamin D stands out as last, but not least, among the most critical and most researched nutrients. The list below only scratches the surface of known and suspected benefits that we gain from maintaining adequate vitamin D. It is actually more of a hormone than a vitamin in its mechanisms of action and that it is produced by humans from cholesterol metabolism.
While nearly all recognize the benefits of vitamin D, debate rages on the desired level in blood. Conventional medicine holds that 30 is enough while functional medicine promotes optimal levels should be anywhere from 50-100.
The list of benefits includes asthma prevention, immune promotion, bone health, heart health, brain function and mood enhancement, fall prevention, sports performance/injury prevention, cancer prevention, thyroid health, and even therapy for polycystic ovarian syndrome.
Asthma: Several angles of research have highlighted the benefits of vitamin D for asthma as well as other lung conditions. Adequate vitamin D for pregnant moms may decrease the rate of asthma in their children. Adequate vitamin D appears to lower the risk of asthma exacerbations. Likely these benefits are mediated through the lowering of inflammation and through immune system modulation.
Immune: Vitamin D’s role in immunity has been widely studied. Vitamin D has benefits in terms of preventing and lessening the effects of viral illnesses like colds. It also modulates autoimmune diseases and is utilized in many of their therapies. Adequate amounts may lower the risk of their development.
Bone health: One of the earlier recognized benefits of vitamin D is its effects on strengthening bone and preventing rickets or osteomalacia.
Heart health: While many recent headlines have maligned vitamin D saying it contributes to atherosclerosis, numerous studies support its benefits if dosed appropriately. Deficiency seems to increase the risk of cardiovascular disease. Replacement appears to lower blood pressure.
Brain Health and Mood: With the discovery that inflammation is linked to numerous degenerative diseases of the brain (Alzheimer’s, Parkinsons, Multiple Sclerosis), vitamin D’s role in the inflammatory response pathway has brought its importance into the limelight. Inadequate vitamin D seems to increase the risk of inflammatory diseases. Neuropsychiatric disorders including depression are also increased with low vitamin D.
Fall Risk: Studies indicate that adequate Vitamin D likely lowers fall risk in elderly by 20%.
Sports performance and injury prevention: Athletes are encourage to maintain adequate vitamin D levels both to enhance performance and prevent injuries like stress fractures.
Cancer prevention: Without listing all the cancer types, a great deal of research is going into if and how vitamin D prevents and possibly treats cancer.
Thyroid health: Vitamin D benefits both those with Graves (hyperthyroid) and Hashimotos thyroiditis (hypothyroid).
Polycystic Ovarian Syndrome: The hormonal imbalance and insulin resistance of PCOS/metabolic syndrome seems to improve with adequate vitamin D.
How to Get the Benefits of Vitamin D: The primary effective form of vitamin D that we want for supplementation is D3. It is far more effective than D2.
Special Notes: Like most of our metabolism and nutrients, one can get too much of a good thing. Excess vitamin D may lead to high calcium and even calcium deposition in arteries. Much of the debate over this nutrient lies in where to draw the line on what is too much.
The other debate in the alternative world lies in what are the best sources of the calcium that works with the Vitamin D. Fortified sources like milk, yogurt, cereal, and orange juice stir up strong opinions. Less controversial sources include, fatty fish, beef liver, egg yolks, and some mushrooms.
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