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What Are The Benefits Of Vitamin D and Its Side Effects?

Written by:

Obi Obadike

Obi Obadike

Celebrity Fitness & Nutrition Expert, CFT, SFN, M.S. Founder & CEO – Ethical Inc.
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What are the benefits of vitamin D and its side effects? Some of the benefits are decreasing the chance of heart disease, support immune health and reduce the likeliness of severe illnesses.  You can get Vitamin D through food, supplements or from the sunlight.

 Your body produces Vitamin D when it is exposed through sunlight. Some of the other benefits that Vitamin D provides is the development of bones and teeth. It also helps to regulate the absorption of calcium and phosphorus.

What are the benefits of vitamin D and its side effects? iStock-yulka3ice

Research has also shown that Vitamin D can play a role in regulating depression. There was a research review study done on over 7,500 people that showed that Vitamin D supplementation improved their negative emotions. And it helped them with how depressed they were.

Some of the things that can prevent your body from getting Vitamin D from the sunlight is:

  • Having darker skin makes it harder to absorb Vitamin D from the sun because of how high your melanin is.
  • If you use sunscreen, then it blocks the sunrays and prevents your body to produce Vitamin D.
  • If you spend most of your time indoors then you won’t be able to get Vitamin D from the sun.
  • If you live in areas with high pollution.

Some of the symptoms of Vitamin D deficiency are:

  • Fatigue, aches, and pains
  • Stress fractures in your legs, pelvis, and hips.
  • Muscle pain or weakness

The only way to diagnose Vitamin D deficiency is by doing a blood test by a healthcare professional.  If a healthcare professional can diagnose that you have a Vitamin D deficiency, then they may advise you to take a Vitamin D supplement. The three places you can get your Vitamin D is through food, sunlight, and supplements.

Some foods sources you can get Vitamin D through are:

  • Salmon
  • Sardines
  • Shrimp
  • Orange Juice- (fortified)
  • Yogurt- (fortified)
  • Milk
  • Egg Yolk
  • Mushrooms

The recommended daily allowance for Vitamin D:

  • Adults over the age of 70- 800 IU
  • Adults- 18-70- 600 IU
  • Childs and Teens- 600 IU
  • Infants- 400 IU
  • Pregnant and breastfeeding women- 600 IU

If you take too much Vitamin D this is what will happen:

  • Vomiting
  • Abdominal Pain
  • Dehydration
  • Nausea
  • Increased thirst

“The three places you can get your Vitamin D is through food, sunlight, and supplements.” Celebrity Fitness & Nutrition Expert Obi Obadike

The Bottom Line is Vitamin D provides a lot of health benefits that your body needs. You can get Vitamin D through food, sunlight, and supplements. It can help with reducing heart disease, mood, depression, fatigue issues, muscle pain, bone fractures, etc.

If you have any interest in trying any of our Ethical Supplement  products to help you heighten your immune system or assist you with your fitness, weight loss or health goals. You can go to https://ethicalinc.com/product/appetite-suppressant/

References

  1. Saponaro F, Marcocci C, Zucchi R. Vitamin D status and cardiovascular outcome. J Endocrinol Invest. 2019 Nov;42(11):1285-1290. doi: 10.1007/s40618-019-01057-y. Epub 2019 Jun 6. PMID: 31172459.
  2. Grant WB, Lahore H, McDonnell SL, Baggerly CA, French CB, Aliano JL, Bhattoa HP. Evidence that Vitamin D Supplementation Could Reduce Risk of Influenza and COVID-19 Infections and Deaths. Nutrients. 2020 Apr 2;12(4):988. doi: 10.3390/nu12040988. PMID: 32252338; PMCID: PMC7231123.
  3. Chen, J., Mei, K., Xie, L. et al. Low vitamin D levels do not aggravate COVID-19 risk or death, and vitamin D supplementation does not improve outcomes in hospitalized patients with COVID-19: a meta-analysis and GRADE assessment of cohort studies and RCTs. Nutr J 20, 89 (2021). https://doi.org/10.1186/s12937-021-00744-y
  4. Sintzel MB, Rametta M, Reder AT. Vitamin D and Multiple Sclerosis: A Comprehensive Review. Neurol Ther. 2018 Jun;7(1):59-85. doi: 10.1007/s40120-017-0086-4. Epub 2017 Dec 14. PMID: 29243029; PMCID: PMC5990512.
  5. Cheng YC, Huang YC, Huang WL. The effect of vitamin D supplement on negative emotions: A systematic review and meta-analysis. Depress Anxiety. 2020 Jun;37(6):549-564. doi: 10.1002/da.23025. Epub 2020 May 4. PMID: 32365423.
  6. D’Souza RS, Lin G, Oh T, Vincent A, Orhurhu V, Jiang L, Mauck WD, Qu W. Fibromyalgia Symptom Severity and Psychosocial Outcomes in Fibromyalgia Patients with Hypovitaminosis D: A Prospective Questionnaire Study. Pain Med. 2020 Dec 25;21(12):3470-3478. doi: 10.1093/pm/pnz377. PMID: 32022867.
  7. Marcinowska-Suchowierska E, Kupisz-Urbańska M, Łukaszkiewicz J, Płudowski P, Jones G. Vitamin D Toxicity-A Clinical Perspective. Front Endocrinol (Lausanne). 2018 Sep 20;9:550. doi: 10.3389/fendo.2018.00550. PMID: 30294301; PMCID: PMC6158375.

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