Vitamin D3, whose production in the human body is primarily triggered by exposure to sunlight, is necessary for the body to absorb and maintain levels of calcium. A vitamin D deficiency can lead to osteoporosis and rickets --- a condition characterized by soft bone tissue. If you do not get enough vitamin D through sunshine, you can eat foods rich in the vitamin or take supplements with vitamin D3, which has been shown to be more effective than vitamin D2. Consult your doctor before drastically changing your diet or beginning any supplementation regimen.
Deficiency
In 2009, the journal "Pediatrics" reported that about 70 percent of American children were not getting enough vitamin D, causing high blood pressure and lower levels of good cholesterol. Children also need vitamin D for healthy bone development. In a 2004 study comparing the effectiveness of vitamin D2 and D3, meanwhile, researchers found that vitamin D2 has less than one-third the potency of D3.
Bone Health
Prevention of osteoporosis is one of the best-known benefits of vitamin D. The Office of Dietary Supplements reports that osteoporosis is characterized by fragile bones and increased bone fractures. While calcium levels directly affect vitamin D, its purpose is to produce the hormone that allows the body to absorb calcium, Colorado State University researcher Richard Bowen explains.
Cognition
In 2010, the Science Daily website reported that older adults with low levels of vitamin D appear to be at higher risk for cognitive decline, including thinking, learning and memory. In a study published in the "Archives of Internal Medicine" in 2010, researchers analyzed vitamin D blood levels in more than 800 senior citizens during a six-year period. Those who were severely deficient in vitamin D were 60 percent more likely to have significant general cognitive decline.
Asthma
Vitamin D deficiency has been linked to higher rates of asthma, with researchers at the Children's National Medical Center in Washington, DC, reporting in 2010 that African American children with asthma are significantly more likely to have low levels of vitamin D. Further, a study of 600 Costa Rican children, published in the "American Journal of Respiratory and Critical Care Medicine" in 2009, linked low levels of vitamin D to asthma and allergy severity. Researcher believe that low levels of vitamin D may affect how the airways respond to inhaled steroids used to treat respiratory illnesses.
References
- Office of Dietary Supplements: Vitamin D
- "The Journal of Clinical Endocrinology & Metabolism"; Vitamin D2 is Much Less Effective than Vitamin D3 in Humans; Laura A. G. Armas et al.; 2004
- National Institutes of Health: Calcium and Vitamin D
- Colorado State University: Vitamin D
- "Archives of Internal Medicine"; Vitamin D and Risk of Cognitive Decline in Elderly Persons; David J. Llewellyn et al.; 2010
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