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The main function of vitamin D in your body is to maintain the proper balance of calcium and phosphorus to support bone mineralization, thereby promoting strong bones. Vitamin D deficiency leads to rickets in children and osteomalacia in adults, two skeletal diseases that weaken your bones. Vitamin D also helps absorb phosphorous and magnesium. Like most nutrients, vitamin D does not work alone. It is most effective when cooperating with other vitamins, minerals and hormones to improve bone mineralization. Recent studies showing the many benefits of an increased intake of vitamin D are now mounting pressure to raise the recommended daily intake levels.
Controlled and specific exposure to the sun is an excellent and recommended way to get significant amounts of vitamin D. However, it is not always practical to get your vitamin D from sunshine (some or all of it), and often times quite difficult to get adequate amounts from your diet. In fact, since much of the U.S. is far enough north to have limited access to sunlight most of the year, most of your vitamin D will have to come from supplementation. So for many people, a vitamin D supplement is a practical way to ensure adequate levels of this important protector are always available in your bloodstream.
Since a large body of science shows vitamin D works closely with calcium and magnesium, it is best to take your vitamin D in combination with calcium and magnesium to maintain a proper balance. Recent literature also shows most calcium supplements have too little vitamin D to be effective. And some of them use synthetic vitamin D2. A much better form is natural vitamin D3 which stays in your system longer and with more effect.
Some of the benefits of vitamin D are:
- Maintains Your Calcium Balance - Maintenance of blood calcium levels within a narrow range is vital for normal functioning of the nervous system, as well as for bone growth, and maintenance of bone density. Vitamin D is essential for the efficient utilization of calcium by the body.
- Aids Your Cell Differentiation - Cellular differentiation results in the specialization of cells for specific functions in your body. In general, differentiation of cells leads to a decrease in proliferation. While cellular proliferation is essential for growth and wound healing, uncontrolled proliferation of cells with certain mutations may lead to diseases like cancer. The active form of vitamin D, inhibits proliferation and stimulates the differentiation of cells.
- Boosts Your Immunity - Active vitamin D is a potent immune system modulator. There is plenty of scientific evidence that vitamin D has several different effects on immune system function that may enhance your immunity and inhibit the development of autoimmunity.
- Has a Role in Insulin Secretion - The active form of vitamin D plays a role in insulin secretion under conditions of increased insulin demand. Limited data in humans suggests that insufficient vitamin D levels may have an adverse effect on insulin secretion and glucose tolerance in type 2 diabetes.
- Blood Pressure Regulation - Adequate vitamin D levels may be important for decreasing the risk of high blood pressure.
Other issues and diseases in which vitamin D may play a role include:
- Osteoporosis - This is most often associated with inadequate calcium intake. However, a deficiency of vitamin D also contributes to osteoporosis by reducing calcium absorption. While rickets and osteomalacia are extreme examples of vitamin D deficiency, osteopororsis is an example of a long-term effect of vitamin D insufficiency. Adequate storage levels of vitamin D help keep bones strong and may help prevent osteoporosis in older adults, in those who have difficulty walking and exercising, in post-menopausal women, and in individuals on chronic steroid therapy. Daily supplementation with vitamin D may reduce the risk of osteoporotic fractures in elderly populations with low blood levels of vitamin D.
- Autoimmune diseases - Evidence from animal models and human studies suggests that maintaining sufficient vitamin D levels may help decrease the risk of several autoimmune diseases, including diabetes mellitus, multiple sclerosis, and rheumatoid arthritis.
- Alzheimer's - Some studies of women with Alzheimer's disease found that decreased bone mineral density was associated with a low intake of vitamin D and inadequate sunlight exposure.
- Cancer - Laboratory, animal, and some preliminary human studies suggest that vitamin D may be protective against some cancers. Several studies suggest that a higher dietary intake of calcium and vitamin D correlates with lower incidence of cancer. In fact, for over 60 years researchers have observed that greater sun exposure reduces cancer deaths.
Articles and Research on Vitamin D
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