Vitamin D is a fat-soluble nutrient that your body produces when exposed to ultraviolet radiation. Your body uses a pre-cursor of cholesterol as the raw materials to synthesize this vitamin. Vitamin D plays several vital roles in body function. It may also provide other health benefits in terms of disease prevention. The recommended daily allowance is 600 international units for adult men and women, increasing to 800 international units after age 70. Adequate intake ensures that you will realize the benefits of this nutrient.
Calcium and Phosphorus Levels
One of the major functions of vitamin D, and perhaps its most important, is regulation of calcium and phosphorus levels in your body. Without vitamin D, your body cannot absorb and use calcium and phosphorus. Not only does calcium ensure strong bones and teeth, but it also participates in dilation and constriction of your blood vessels as well as nerve impulse transmission. Phosphorus is important for bone health. Every cell in your body is dependent upon energy production for which phosphorus provides the raw materials. In this capacity, vitamin D is vital.
Immune System Function
Another critical role that vitamin D plays involves immune system function. Your immune system protects you from disease-causing micro-organisms and other environmental threats. Vitamin D may enhance immune system function and reduce your risk of autoimmunity, a condition in which your body may attack itself. It may also reduce inflammation. Chronic inflammation can increase your risk for developing heart disease due to blood vessel damage and high cholesterol.
Neuroprotection
While you may associate vitamin D strictly with bones and teeth, this nutrient may also protect your brain, an action known as neuroprotection. It does this by possibly reducing your risk of developing dementia. A study by the Sunlight, Nutrition, and Health Research Center in California, published in the May 2009 issue of the "Journal of Alzheimer's Disease,” found that vitamin D reduced the risk of developing dementia. The study pointed out that low levels of vitamin D increase the risk of heart disease, diabetes and osteoporosis.
Cancer Prevention
Vitamin D may also affect your risk of developing certain types of cancer. A study by the University of California, published in the 1999 issue of the “Annals of the New York Academy of Sciences,” explored a connection between colon cancer deaths and the incidence of rickets in areas of high latitudes. Researchers concluded that colon cancer may be prevented with regular intake of 1,800 milligrams of calcium and 800 international units of vitamin D. These findings illustrate the complexity of human health and the importance of a healthy diet.
References
- Office of Dietary Supplements: Vitamin D
- Dietary Reference Intakes for Calcium, Phosphorus, Magnesium, Vitamin D, and Fluoride: Vitamin D
- Linus Pauling Institute: Vitamin D
- Arizona Center for Advanced Medicine: Inflammation
- Journal of Alzheimer's Disease: Does Vitamin D Reduce the Risk of Dementia?
- Annals of the New York Academy of Sciences: Calcium and Vitamin D. Their Potential Roles in Colon and Breast Cancer Prevention
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