For women, vitamin D is critical, helping to maintain strong bones and support healthy pregnancies.
Maintaining adequate vitamin D levels is essential for health.
All vitamin D sources must go through a series of chemical reactions in the body before use.
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So, the source of vitamin D does not necessarily matter as long as you are getting enough.
The following article covers vitamin D, its benefits, how much you should consume, and more.
Gender identity is how an individual experiences gender internally.
Sex reflects biology (chromosomal makeup, hormones, and/or anatomy).
Gender identity can be the same or different from ones assigned sex at birth.
It speaks to ones sense of self and may not be outwardly visible.
Moreover, many fortifiedfood sources of vitamin D, like dairy products, already naturally contain fat.
This means some supplement products may not contain what the label says.
What Influences Vitamin D Requirements?
Multiple factors influence vitamin D absorption and requirements, including the following.
Balancing the risk ofultraviolet (UV)exposure with the need for vitamin D is tricky.
However, research shows that protecting skin from UV rays withsunscreendoes not meaningfully impact vitamin D levels.
A person’s vitamin D concentrations tend to change depending on the season.
Vitamin D levels dip in seasons with less light, like winter.
This is due to the suns decreased strength and limited direct skin exposure to sunlight.
Individuals who spend significant amounts of time indoors may require more vitamin D from other sources.
Similarly, people who always cover their bodies when outside experience a greater risk of vitamin D deficiency.
Age and Life Stage
Getting enough vitamin D is essential at all stages of life.
Vitamin D is necessary for infants.
Breastfedinfants should receive supplemental vitamin D. Infant formulas contain sufficient vitamin D, so supplementation is unnecessary.
Older adults have higher vitamin D requirements.
The bodys ability to produce vitamin D from sunlight decreases with age.
Additionally, older adults may be likelier to spend more time indoors.
Melanin also filters UV light and protects skin against sun damage.
Higher melanin levels cause darkerskin pigments.
Conversely, skin with less melanin gets vitamin D from the sun more easily.
Geographic Location
Many geographical factors affect vitamin D production from the sun.
Vitamin D production increases at higher altitudes because of greater UV exposure.
Locations further from the equator at higher altitudes experience less sunlight in the winter and more in the summer.
This contributes to seasonal differences in vitamin D status.
Other Factors
Health conditions that affectnutrient absorptionimpact vitamin D requirements.
Maintaining adequate vitamin D levels benefits bone health, immune function, pregnancy outcomes, and mood.
Bone Health
Bones are constantly remodeling.
Under normal conditions, the bone breakdown rate equals the bone-building rate.
However, over time and with changes that occur with aging, bone breakdown can overtake bone building.
Setting yourself up for bone health at each life stage is vital.
Women reach peak bone mass around the age of 30.
Vitamin D is essential for supporting the accumulation of bone mass.
Hormonal changes duringmenopauseaffectbone health.
Significant bone remodeling occurs post-menopause, requiring adequate vitamin D levels to preventbone loss.
Vitamin D andcalciumwork together to support bone health.
Calcium is the main mineral in bones, and vitamin D is required for adequate calcium absorption.
Research yields mixed results on vitamin D supplements' benefits for bone health.
Instead, more studies support taking vitamin D and calcium together for healthy bones.
Current guidelines encourage meeting the RDA through food or supplements to support bone health.
Immune Function
More and more research supports the role of vitamin D in immune health.
Vitamin D influences immune function in myriad ways.
Vitamin D receptors line immune cells, helping to regulateinflammationand the bodys immune response.
Vitamin D supports the bodys innateimmune system, helping to defend it against harmful organisms (pathogens).
Vitamin D also plays a role in the autoimmune response.
Autoimmune conditions are when the body attacks itself.
Autoimmune diseases are characterized by overactive T and B immune cells.
Vitamin D limits the activity of T and B cells, reducing an autoimmune response.
Additionally, emerging research suggests a role for vitamin D in supporting a healthygut microbiome.
Maintaining adequate vitamin D levels supports immune health and function.
Low vitamin D levels increase susceptibility to infections and illnesses.
Moreover,insufficient vitamin Dstatus is associated with a greater risk of autoimmune diseases, such asHashimotos disease.
Mood Regulation
Vitamin D is involved in numerous brain processes.
Brain and nerve cells (neurons) have vitamin D receptors.
Additionally, vitamin D influences the release of mood-related neurotransmitters likeserotoninanddopamine.
A link exists between low levels of vitamin D anddepression.
However, research shows mixed results on the benefits of vitamin D supplementation for reducing depression symptoms.
So, ensuring adequate vitamin D concentrations during pregnancy may improve pregnancy outcomes.
Research shows a link between low vitamin D andmiscarriages.
However, it is unclear whether supplementing with vitamin D protects against miscarriages.
Vitamin D influences the success ofin vitro fertilization (IVF).
According to one analysis, people with sufficient vitamin D levels experience greater success with IVF.
Still, more studies are necessary.
Aside from benefits to the mother, maintaining sufficient vitamin D reduces the risk of a low birth weight.
How Do I Know My Vitamin D Status?
Not getting enough vitamin D over time causes decreased bone mass and density (osteoporosis).
To prevent low vitamin D, prioritize vitamin D-rich foods, supplement as warranted, and spend time outdoors.
Using sunscreen with asun protection factor (SPF)is key.
Research shows that sunscreen with an SPF of up to 30 minimally affects vitamin D levels.
UV radiation can penetrate the skin and be converted into vitamin D despite sunscreen.
Therefore, regularly spending time in the sun with sunscreen still permits vitamin D absorption.
Vitamin D2 is plant-based.
Vitamin D3 is often obtained from animal sources but can also be produced from lichen.
Still, both forms of supplemental vitamin D are effective.
However, other organizations disagree.
The effects of vitamin D supplementation depend on dosage, duration, and baseline vitamin status.
Working with a registered dietitian can help determine the appropriate dosage.
Safety Considerations
Avoid vitamin D if you’re allergic to it or its components (parts).
Seek immediate medical attention if you have asevere allergic reaction(itching, hives, shortness of breath).
Vitamin D is toxic in excessive amounts.
Vitamin D toxicity is possible from supplements, not food or sun exposure.
Too much vitamin Dincreases calcium absorption in the digestive tract, contributing to high calcium (hypercalcemia).
No supplement is intended to treat, cure, or prevent disease.
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U.S. Department of Agriculture.Fish, salmon, Atlantic, farmed, cooked, dry heat.
U.S. Department of Agriculture.Mushroom, white, exposed to ultraviolet light, raw.
U.S. Department of Agriculture.Eggs, grade A, large, egg whole.
