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

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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.

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  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).
  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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