Vitamin D is essential for bone strength and may support the immune system and other functions. The human body produces vitamin D as a response to sun exposure. A person can also boost their vitamin D intake through certain foods or supplements.
Vitamin D is essential for maintaining healthy bones and teeth. It also plays many other important roles in the body, including regulating inflammation and immune function.
Despite its name, vitamin D is not a vitamin but a hormone or prohormone.
In this article, we look at the benefits of vitamin D, what happens to the body when people do not get enough, and how to boost vitamin D intake.
Roles of vitamin D in the body
Vitamin D plays a critical role in many bodily functions.
Healthy bones
Vitamin D promotesTrusted Source intestinal calcium absorption and helps maintain adequate blood levels of calcium and phosphorus, which is necessary for healthy bone mineralization.
Vitamin D deficiency in children can cause rickets, leading to a bowlegged appearance due to the softening of the bones. Similarly, in adults, vitamin D deficiency manifests as osteomalaciaTrusted Source or a softening of the bones. Osteomalacia results in poor bone density and muscular weakness.
Long-term vitamin D deficiency can also present as osteoporosis.
Immune function
An adequate intake of vitamin D may support good immune function and reduce the risk of autoimmune diseases.
ResearchersTrusted Source suggest that vitamin D plays an important role in immune function. They believe there may be a link between long-term vitamin D deficiency and the development of autoimmune conditions, such as diabetes, asthma, and rheumatoid arthritis, but more research is necessary to confirm the link.
While test-tube studies have shown vitamin D to have a positive effectTrusted Source on the immune response of human cells, researchers are yet to replicate these findings in controlled human trials.
Deficiency
Although the body can create vitamin D, some people are more likely to be at risk of a deficiency than others. Factors that can influence this include:
- Skin color: Pigmentation in the skin reduces the body’s ability to absorb ultraviolet B (UVB) rays from the sun. Absorbing sunlight is essential for the skin to produce vitamin D.
- Lack of sun exposure: People who live in northern latitudes or areas of high pollutionTrusted Source, work night shifts, or are homebound should aim to consume vitamin D from food sources whenever possible.
- Breastfeeding: The American Academy of Pediatrics recommends that all breastfed infants receive 400 international unitsTrusted Source (IU) per day of oral vitamin D.
- Older adults: The skin’s ability to synthesize vitamin D decreasesTrusted Source with age. Older adults may also spend more time indoors.
- Those with conditions that limit fat absorption: Vitamin D is fat-soluble, meaning intake is dependent on the gut absorbing dietary fats. Conditions that limit fat absorption can decrease vitamin D intake from the diet.
- People with obesity: High levels of body fat can limit the body’s ability to absorb vitamin D from the skin.
- People following a gastric bypass: This surgery bypasses a part of the upper intestine that absorbs large amounts of vitamin D. This bypass can cause a deficiency.
Read more on vitamin D deficiency.
Symptoms
The majority of peopleTrusted Source with a vitamin D deficiency do not present with symptoms. However, a chronic deficiency may cause hypocalcemia, a calcium deficiency disease, and hyperparathyroidism, where the parathyroid glands create a hormone imbalance that raises the blood calcium levels.
These conditions can lead to secondary symptoms including:
- bone fragility, especially in older adults
- osteoporosis
- bone pain
- fatigue
- muscle twitching
- muscle weakness
- myalgias, or muscle pain
- arthralgias, or joint stiffness
If Vitamin D deficiency continues for long periods, it may result in complications, such as:
- cardiovascular conditions
- autoimmune problems
- neurological diseases
- infections
- pregnancy complications
- certain cancers, including breast, prostate, and colon
Vitamin D in infants
Infancy and childhood is a period of rapid growth bone growth. Due to this, it is essential for infants to get adequate amounts of vitamin D.
Chronic vitamin D deficiency can causeTrusted Source rickets, which is a softening of bone tissues that can lead to the malformation of bones and joints.
Vitamin D deficiency also has links to high blood pressure and hypertension in children. A 2018 study found a possible connection between low vitamin D levels and arterial wall stiffness in children.
The American Academy of Allergy Asthma and Immunology (AAAAI) suggests a connection between low vitamin D exposure and an increased risk of allergic sensitization.
For example, children who live closer to the equator have lower rates of admission to the hospital for allergies and fewer prescriptions for epinephrine auto-injectors, or EpiPens. They are also less likely to have a peanut allergy.
Vitamin D in pregnancy
A 2019 reviewTrusted Source suggests that pregnant people deficient in vitamin D may have a greater risk of developing preeclampsia and giving birth preterm.
Researchers of a 2020 review studyTrusted Source found that there may be an association between higher vitamin D concentrations during pregnancy and a decreased risk of preeclampsia and premature birth. However, researchers need well-designed clinical trials with vitamin D supplementation in order to better define associations.
Some research associatesTrusted Source a poor vitamin D status with gestational diabetes. Treating vitamin D deficiency may also reduceTrusted Source the risk of asymptomatic bacterial vaginosis in pregnant people. However, conflicting researchTrusted Source found no links between vitamin D supplementation and the prevention of bacterial vaginosis.
There may be an association between adequate vitamin D intake during pregnancyTrusted Source and a reduced riskTrusted Source of asthma and food allergy development in the resulting newborns. However, the evidence is not definitive, and more studies are necessary.
Sources of vitamin D
People can often get the majority of their vitamin D intake from sunlight exposure. However, people at risk of developing vitamin D deficiency, and many other people, cannot solely rely on sunlight exposure for vitamin D production. During the winter months, when the sun is not as strong, everyone can benefit from vitamin D supplements.
The following foods are a source of vitamin D:
- fatty fish, such as salmon, mackerel, and tuna
- egg yolks
- cheese
- beef liver
- mushrooms
- fortified milk
- fortified cereals and juices
Dosage
People can measure vitamin D intake in micrograms (mcg) or international units (IU). One mcg of vitamin D is equal to 40 IU.
The recommended daily intakesTrusted Source of vitamin D are as follows:
| Demographic | Recommended daily intake |
|---|---|
| Infants 0-12 months | 400 IU (10 mcg) |
| Children 1-18 years | 600 IU (15 mcg) |
| Adults up to 70 years | 600 IU (15 mcg) |
| Adults over 70 years | 800 IU (20 mcg) |
| Pregnant or lactating women | 600 IU (15 mcg) |
Learn how to get more vitamin D from the sun here.
Risks
The upper limit that healthcare professionals recommend for vitamin D is 4,000 IU per dayTrusted Source for an adult. However, the National Institutes of Health (NIH) reports that vitamin D toxicity is unlikely at intakes under 10,000 IU per day.
Vitamin D toxicity is typically the result of inappropriate supplement dosing and prescription errors.
Excessive vitamin D consumption can lead to hypercalcemia, or an excessively high blood calcium level. This can lead to calcification of bones and the hardening of blood vessels, kidneys, lungs, and heart tissues.
Hypercalcemia can be life threateningTrusted Source and requires immediate medical attention.
The most common symptoms of excessive vitamin D include headaches and nausea. However, too much vitamin D can also lead to the following:
- loss of appetite
- dry mouth
- a metallic taste
- vomiting
- constipation
- diarrhea
Excessive vitamin D usually occurs from accidental overconsumption and prescription errors.
If someone is taking supplements, they should choose their brand carefully, as the Food and Drug Administration (FDA) does not monitor the safety or purity of supplements the same way it does pharmaceuticals.
A complete diet and regular eating pattern are most important in disease prevention and good health. It is better to eat a diet with various nutrients than to concentrate on only a few nutrients.
Summary
The body produces vitamin D due to sun exposure. Many foods and supplements also contain vitamin D. The vitamin plays an important role in maintaining bones, teeth, and optimal immune function.
A vitamin D deficiency can cause calcium deficiency disease, and hyperparathyroidism, a hormone imbalance that raises the blood calcium levels.
