•Improve Bone Health, Lowers Cancer Risks – Science
By Chioma Umeha
Vitamin D is a fat-soluble vitamin that is essential for
optimal health. Only a handful of foods contain significant amounts of this
vitamin. These include fatty fish, organ meats, certain mushrooms and fortified
foods.
However, unlike other vitamins that one can only get through
diet, vitamin D can also be made by the body when the skin is exposed to the
sun.
For this reason, vitamin D is technically considered a
hormone.
The limited availability of vitamin D in the human diet,
combined with most people’s insufficient sun exposure, may explain why up to
41.6 per cent of the U.S. population has deficient blood levels.
Interestingly, having adequate blood levels of this vitamin
can provide many important health benefits. Here are science-based benefits
linked to vitamin D.
Could improve heart health
Vitamin D may help improve heart health and reduce the
likelihood of heart attacks.
In one study, men with blood levels below 15 ng/ml (37
nmol/l) were twice as likely to get a heart attack as those with levels of 30
ng/ml (75 nmol/l) or higher.
In another study, the likelihood of developing heart disease
was 153 per cent higher for people with blood vitamin D levels below 15 ng/ml
(37 nmol/l).
The highest risk was seen in individuals with low vitamin D
levels who also had high blood pressure.
Though taking vitamin D supplements may be beneficial for
other reasons, increasing your levels through lifestyle choices still seems to
be the best strategy against heart disease.
Note: Individuals with a good vitamin D status have a lower
risk of developing heart disease. However, taking supplements does not seem to
have an effect.
May lower risk of certain cancers
Maintaining adequate vitamin D levels may have some benefits
for preventing cancer.
In fact, various studies suggest that individuals with
higher levels have a lower risk of certain types of cancer.
Two recent reviews report that those with adequate levels
may have up to a 25 per cent lower risk of developing bladder cancer. Higher
vitamin D levels may also reduce the risk of dying from the disease.
Similarly, several other studies show that maintaining
higher blood vitamin D levels may reduce the risk of developing colorectal
cancer.
In addition, some studies report that vitamin D may play a
role in slowing down the progression of cancer. It may be wise to focus on
maintaining adequate vitamin D levels through lifestyle choices that are known
to reduce the risk of cancer. For instance, through a healthy diet and regular
physical activity – preferably outdoors.
Note: Vitamin D may play a role in cancer prevention.
However, more studies are needed to determine its exact role.
Improves bone health
Vitamin D plays an important role in the health of the
bones.
That is because it increases the absorption of calcium and
phosphorus from the diet – two nutrients important for bone health.
Studies show that individuals with low blood levels tend to
suffer from more bone loss.
In addition, research shows that individuals taking vitamin
D supplements may benefit from a 23 to 33 per cent lower risk of bone
fractures.
Moreover, recent studies report that taking vitamin D
supplements may help improve fracture healing, especially in people with low
levels. However, more studies are needed to support these results.
Most experts recommend that individuals with blood values
under 12 ng/ml (25 nmol/l) should consider taking a vitamin D supplement that
provides at least 20–25 mcg (800–1,000 IU) each day.
However, some insist that this recommendation is too low and
propose that people take higher dosages in order to maintain blood vitamin D
levels above 30 ng/ml (75 nmol/l).
In any case, all experts agree that elderly individuals, who
have an elevated risk of falls and fractures, should supplement at the higher
end of the recommendation.
Note: Vitamin D helps increase the absorption of minerals
that are important for bone health. Higher levels may also reduce the risk of
fractures, limit bone loss and improve recovery from fractures.
Reduces Diabetes risk
Diabetes is a disorder in which your body cannot process
carbs normally. Several types of diabetes exist, but type 1 and type 2 diabetes
are the most common.
Type 1 diabetes is an autoimmune disease generally diagnosed
during childhood or adolescence, whereas type 2 diabetes usually occurs later
in life and is related to lifestyle.
Interestingly, vitamin D may help reduce the risk of both
types of diabetes.
Type 1 Diabetes in children
Type 1 diabetes is a genetic autoimmune disease that
destroys the insulin-producing beta cells in the pancreas.
For this reason, type 1 diabetics must inject insulin several
times per day to ensure their blood sugar stays at a healthy level.
Although type 1 diabetes has a large genetic component,
certain environmental factors -perhaps including low vitamin D intake – may act
together to promote the disease.
For instance, studies show that infants and toddlers who
take vitamin D supplements may have a 29 to 88 per cent lower risk of
developing type 1 diabetes than infants given no supplements.
Type 2 Diabetes in children, teenagers and adults
Type 2 diabetes is a disease that develops over time. It can
happen if your pancreas stops producing enough insulin or if your body develops
a resistance to insulin – or both.
Interestingly, vitamin D levels may play a role in the
development of type 2 diabetes.
Experts believe that vitamin D may protect against type 2
diabetes by reducing insulin resistance, increasing insulin sensitivity and
enhancing the function of the cells responsible for producing insulin.
In fact, two recent reviews report that people with low
blood vitamin D levels may have up to a 55 per cent higher risk of developing
type 2 diabetes.
What is more, adults who consumed at least 12.5 mcg (500 IU)
of vitamin D per day appeared to benefit from a 13 per cent lower risk of
developing type 2 diabetes than those who regularly consumed less than five mcg
(200 IU) per day.
Similar results were also reported in vitamin-D-deficient
children and teenagers with insulin resistance.
In another study, type 2 diabetics given 1,250 mcg (50,000
IU) vitamin D per week had a five to 21 per cent decrease in fasting blood
sugar levels and insulin resistance over the two-month study period, compared
to controls.
Note: Adequate vitamin D levels may help reduce the risk of
developing both type 1 and type 2 diabetes
