Vitamin D is a vitamin necessary for your daily bodily functions, but may be difficult to obtain through your daily diet. While you can find vitamin D in fish, eggs and milk that has been fortified with the vitamin, the other chief source is sunshine, which stimulates the body to make vitamin D. An estimated 50 percent of adults have less than the optimal levels of vitamin D, according to NYTimes.com. If you do not have enough, you could be missing out on a number of health benefits.
Maintainance of Calcium and Phosphorus Levels
Calcium and phosphorus are two minerals that are responsible for building and maintaining strong bones and teeth. Vitamin D is necessary to help the body absorb calcium and phosphorus. These are needed to support mineralization, which is the hardening of bones. Without enough mineralization, you bones may be weaker, making you more susceptible to conditions like osteoporosis.
Reduced Risk of Rickets and Osteomalacia
Children who are deficient in vitamin D can develop a condition known as rickets, which causes bones and muscles to become weakened. Rickets can cause skeletal problems in children, including deformities of the legs, spine and teeth. Adults, particularly the elderly, also can develop a form of this condition, known as osteomalacia. Osteomalacia differs from osteoporosis in that it also signals the breakdown of muscle in the body. Muscle and bone weakness means increased risk for falls, which can result in fractures and cause older adults to become sedentary.
Other Disease Risk Effects
Having enough vitamin D in your system can prove helpful in fighting off dangerous diseases and infections. In addition to a reduced risk for developing conditions like osteoporosis, vitamin D has been linked to a reduced risk for heart disease, certain cancer types like prostate cancer, and multiple sclerosis. If you do not have enough vitamin D, you may be more susceptible to infections like the flu and tuberculosis.
Warning
While having enough vitamin D in your system can have protective benefits, there can be drawbacks to having too much of it. A 2010 Institute of Medicine study recommends a 600 IU intake for those under 70 and 800 IU for those 70 and older; other organizations may make different recommendations. The Institute of Medicine defines unhealthy levels as more than 4,000 IU per day, while the Office of Dietary Supplements says more than 10,000 IU is the danger limit. If you are eating vitamin D-heavy foods or taking a vitamin D supplement, watch for symptoms like unexplained weight loss and irregular heart rate, which can indicate excess vitamin D. Too much vitamin D also can raise your blood calcium levels, causing tissues like the heart and blood vessels to calcify.
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