Vitamin D supports several essential functions in the body, but taking a daily supplement is not always necessary. Both insufficient and excessive amounts can affect your health, and the benefits depend partly on your body's individual needs, reports Health.
Your body needs vitamin D for healthy bones
Strong bones depend on more than calcium alone. Vitamin D helps the body absorb this important mineral efficiently. When vitamin D levels are too low, the body may struggle to maintain normal bone strength.
Your kidneys play an important role
Before the body can fully use vitamin D, it must be converted into an active form. The kidneys help carry out this process by producing calcitriol, which enables the intestines to absorb calcium more effectively.
Phosphorus is also part of the process
Vitamin D does more than support calcium absorption. It also helps the body absorb phosphorus, another mineral involved in bone mineralization. Both minerals contribute to the development and maintenance of healthy bones.
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Supplements do not necessarily prevent fractures
Taking additional vitamin D does not automatically provide extra protection for your bones. A 2022 study found that healthy adults who received vitamin D supplements did not experience fewer fractures than those given a placebo.
Vitamin D also supports dental health
Teeth rely on calcium for proper development, and vitamin D helps the body make use of this mineral. Research has linked insufficient vitamin D levels with poorer oral health, highlighting its role in maintaining healthy teeth.
Muscle weakness may be linked to deficiency
Low vitamin D levels can contribute to muscle discomfort and weakness. Research suggests that people with a deficiency may experience improvements in muscle strength when their vitamin D levels return to an adequate range.
Your balance may be affected
Vitamin D deficiency can influence how steadily you move. Studies suggest that correcting low vitamin D levels may improve balance, walking ability, and physical strength in people who are deficient.
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Low vitamin D may increase the risk of falls
Weaker muscles and reduced balance can make falls more likely. Vitamin D deficiency has also been associated with an increased risk of fractures. Identifying and addressing a deficiency may therefore be important for maintaining physical stability.
Excessive amounts can make you ill
Vitamin D is essential, but consuming too much can be harmful. Excessive supplementation may cause calcium to accumulate in the bloodstream, a condition known as hypercalcemia. Symptoms can include nausea, vomiting, abdominal discomfort, dehydration, and impaired cognitive function.
Your kidneys and heart may be affected
Persistently elevated calcium levels can lead to serious health complications. These may include kidney failure and potentially dangerous disturbances in heart rhythm. People with chronic kidney disease may face particular risks.
What you eat with your supplement matters
Because vitamin D is fat-soluble, taking it with food containing fat may improve absorption. A meal or snack that includes some dietary fat can help the body absorb the vitamin more effectively.
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A blood test can reveal a deficiency
Vitamin D deficiency often develops without noticeable symptoms. However, some people experience fatigue, muscle pain, bone discomfort, weakness, or changes in mood. A blood test can determine whether levels are too low. According to the U.S. recommendations cited in the original article, most adults under 70 should consume 15 micrograms daily, while older adults should aim for 20 micrograms.
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This article is made and published by Mie Hermansen, who may have used AI in the preparation.