Meet the Vitamins Series: Vitamin D [Cholecalciferol]
The "Sunshine Vitamin" with common deficiency...
Vitamin D is sometimes also called the "sunshine vitamin," and plays a far more significant role in our health than you may realize. While you may know it for its importance in bone health, Vitamin D's influences numerous bodily processes and even our mood.
What Does Vitamin D Do in Our Bodies?
Bone health — Vitamin D helps us to absorb calcium, for strong bones and teeth.
Immune Function — Vitamin D is included in immune system processes, helping you fight off infections and diseases.
Muscle Function — Vitamin D also impacts muscle strength (which also helps reduce the risk of falls for older adults).
Cell Growth — Vitamin D plays a role in regulating cell growth and differentiation (how cells divide), which positions it to have a role in cancer prevention.
Inflammation Reduction — Vitamin D has anti-inflammatory properties, which may help in managing chronic diseases.
Mood Regulation — Plenty of research suggests that Vitamin D plays a role in mood regulation and mental health.
A meta-analysis published in the British Journal of Psychiatry (2013) reviewed 14 studies with a total of 31,424 participants and found that low Vitamin D levels were associated with a significant increase in the risk of depression.
Vitamin D receptors are present in areas of the brain associated with depression, including the prefrontal cortex and hippocampus (Journal of Chemical Neuroanatomy, 2005)
The brain process involvement has potential influence on the hypothalamic-pituitary-adrenal (HPA) axis, which is involved in stress response.
What Happens When You're Vitamin D Deficient?
Vitamin D deficiency is surprisingly common, affecting an estimated 1 billion people worldwide. When you are Vitamin D deficient, you might experience one or more of these effects:
Bone Pain and Weakness — Vitamin D deficiency can lead to a condition called osteomalacia in adults, causing bone pain and muscle weakness.
Increased Risk of Fractures — Low Vitamin D levels are associated with an increased risk of fractures, especially in older adults.
Muscle Weakness — You might experience muscle weakness or pain, which can increase the risk of falls.
Fatigue and Tiredness — Many people with Vitamin D deficiency report feeling unusually tired.
Depression or Low Mood — Studies have linked low Vitamin D levels and symptoms of depression.
Impaired Wound Healing — Vitamin D plays a role in the wound healing process, and deficiency can slow down healing.
Increased Risk of Infections — Due to its role in immune function, low levels might make you more susceptible to infections.
Food Sources of Vitamin D
While our bodies can produce Vitamin D when our skin is exposed to sunlight, many of us don't get enough sun exposure. Here are some food sources:
Fatty fish (salmon, mackerel, sardines)
Egg yolks
Fortified dairy products
Beef liver
Fortified cereals
Mediterranean Diet Options
As this ‘Meet the Vitamins’ series continues, in parallel there is a plan for different diet topic posts that promote the Mediterranean Diet, so this post is the first vitamin post that specifically adds action - how can you actionably add more of these vitamins into your diet.
The Mediterranean diet includes good sources of Vitamin D, such as:
Sardines and anchovies
Olive oil-packed tuna
Eggs from free-range chickens
Given the prevalence of Vitamin D deficiency and its impacts on health and mood, it's crucial to be aware of your own intake. If you suspect deficiency, consult with your healthcare provider about testing and potential supplementation. Remember, while food and sunlight are excellent sources, many people benefit from Vitamin D supplements, especially during winter months or if they have limited sun exposure.