New Supplement Revealed: Significant Reduction in Brain Inflammation
“Please note that Hearst Magazines and Yahoo may earn commissions or revenues from the links provided.” Vitamin D is like the superhero of the supplement world. This powerhouse can do it all, from strengthening your bones and supporting your immune system to potentially helping prevent dementia. “Known as the ‘sunshine vitamin,’ it plays a crucial role in overall health,” explains neuroscientist, physician, and dietitian Beth McQuiston, MD, RD. Vitamin D is key in various bodily functions, primarily aiding in the absorption of calcium and phosphorus, essential for bone health, adds nutritionist Keri Gans, RD.
Get to know the experts: Beth McQuiston, MD, RD, is a neuroscientist, physician, and dietitian serving as the medical director for Abbott’s diagnostics business. Keri Gans, RD, is a registered dietitian and author of The Small Change Diet. Jessica Cording, RD, is a registered dietitian and author of The Little Book of Game-Changers. Arashdeep K. Litt, MD, is an internal medicine physician. Sonya Angelone, RD, is a spokesperson for the U.S. Academy of Nutrition and Dietetics. Marissa Karp, RD, is a dietitian and the founder of MPM Nutrition. Keri Peterson, MD, is an internal medicine physician based in New York City.
While vitamin D can be naturally found in some foods, added to specific products, and available as a dietary supplement, the National Institutes of Health (NIH) indicate that it can also be obtained through UV rays from sunlight, contributing to vitamin D synthesis. However, simply spending time outdoors may not suffice to reach optimal vitamin D levels, as research suggests that around 18% of Americans are at risk of vitamin D deficiency.
Wondering about the importance of vitamin D and how to ensure you’re meeting your needs? Here’s a comprehensive guide from doctors and registered dietitians.
Benefits of Vitamin D:
– Promotes strong bones and reduces the risk of osteoporosis.
– Vitamin D aids in the absorption of calcium and phosphate, crucial for bone strength, explains Jessica Cording, RD. Insufficient vitamin D can lead to thin and brittle bones, notes Arashdeep K. Litt, MD, an internal medicine physician, emphasizing its role in protecting older adults from osteoporosis, especially postmenopausal women.
– Potentially improves mood. Cording highlights that vitamin D has been associated with maintaining stable moods, as evidenced by a 2020 meta-analysis showing improved mood in individuals with depression who took vitamin D supplements, though researchers caution that vitamin D deficiency may influence this outcome.
– Reduces bodily inflammation. “Vitamin D has anti-inflammatory properties, and since inflammation is a common factor in many chronic diseases,” says Sonya Angelone, RD. While some studies suggest a link between low vitamin D levels and increased
“An increased risk of infections, such as acute respiratory distress, can result from a deficiency in vitamin D,” explains Marissa Karp, RD, a registered dietitian. Furthermore, being deficient in vitamin D may elevate the risk of autoimmune diseases and contribute to cognitive decline prevention. “Vitamin D acts as a neuroprotective agent and helps reduce inflammation in the brain,” Karp notes. Adequate levels of vitamin D in the body could potentially decrease the risk of age-related cognitive decline, such as dementia. A study published in Alzheimer’s & Dementia Diagnosis, Assessment, & Disease Monitoring in 2023, involving 12,388 individuals without dementia, found that vitamin D supplementation was linked to reduced dementia rates.
Identifying Vitamin D Deficiency Causes
Several factors can lead to a vitamin D deficiency, including limited sun exposure, insufficient dietary intake, certain medications (such as anti-seizure drugs and glucocorticoids), and specific medical conditions or surgeries that hinder fat absorption (like Crohn’s disease, celiac disease, ulcerative colitis, cystic fibrosis, and gastric bypass surgery). Pregnant individuals, who require more vitamin D, are at a heightened risk of deficiency.
Symptoms of Vitamin D Deficiency
While some individuals with vitamin D deficiency may not exhibit symptoms, others might experience fatigue, muscle or bone pain, frequent illnesses, hair loss, mood changes, impaired bone growth (in children), and muscle spasms. Severe deficiency can lead to rickets, a disease characterized by improperly mineralized bones that become soft and result in skeletal deformities, or osteomalacia, which causes weak bones.
Determining Vitamin D Levels
A blood test is the only way to determine your vitamin D levels. Typically, doctors recommend this test for high-risk individuals, such as those with malnourishment due to gastrointestinal diseases, postmenopausal women, and women without ovaries.
Best Food Sources of Vitamin D
While sunlight exposure is the primary source of vitamin D, certain foods can provide this nutrient as well. Key sources include cod liver oil, trout, sockeye salmon, tuna, liver, sardines, mushrooms, fortified milk, fortified cereals, egg yolks, and cheddar cheese.
Recommended Daily Vitamin D Intake
Vitamin D requirements vary by gender and age, but most adult women need 600 IU of vitamin D per day, according to Johns Hopkins Medicine. Pregnant women should also aim for this daily intake level. If you have concerns about your vitamin D levels, consult your doctor for a blood test.”
Breastfeeding too. Okay, so what about that vitamin D you get from the sun? That’s tricky to calculate. “If you are fair-skinned and go into the sun for 10 minutes without sunscreen in simply shorts and a tank top, your body will make 10,000 IU of vitamin D,” Gans says. “The less skin exposure, the less amount your body will produce within the same time.” By the way, wearing sunscreen only “minimally lowers” the absorption of vitamin D into the skin (although more research should be done to confirm this fact), per 2023 research in Cureus. So, make sure you slather up before heading out. Overall, your best bet is to aim to get 10 to 15 minutes of sunlight per day and eat a diet full of vitamin D-rich foods like fatty fish and moderate amounts of fortified, low-fat dairy, per Johns Hopkins Medicine.
It’s Possible To Consume Too Much Vitamin D. If you’re overdoing it on Vitamin D—which is usually from supplementing too high of a dose, not food—you might develop hypercalcemia, a buildup of calcium in your blood, adds Karp. Dr. McQuiston, Dr. Peterson, and Karp say too much vitamin D may cause you to experience: Nausea, Vomiting, Muscle weakness, Frequent urination, Excessive thirst, Dehydration, Electrolyte imbalances, Bone pain, Kidney issues/stones. The maximum dosage to take per day should be 4,000 units, says Dr. Peterson. But chat with your doctor at your annual physical after looking at your current vitamin D levels before adding this supp—you might not even need it. And if you’re on any other medications, ask your doctor about whether any of your meds interact with vitamin D absorption. All in all, vitamin D can be a supplement rockstar when consumed correctly. If you’re interested, make sure to chat with your doc first—then, feel free to enjoy all of the fun benefits, and don’t forget to still take advantage of sunny days outdoors. You Might Also Like Jennifer Garner Swears By This Retinol Eye Cream. These New Kicks Will Help You Smash Your Cross-Training Goals.
