Vitamin D and its benefits

Vitamin D and its benefits

Vitamin D is essential and should not be neglected if you want to avoid certain diseases. Did you know that research studies have found that one in three Thai workers, or approximately 36.51%, are deficient in vitamin D? This is surprising, considering that Thailand is a country that only experiences two seasons - hot and hotter.

So, where do we get our vitamin D from? Our bodies can obtain vitamin D from two sources:

1. Food

There are certain foods that are rich in vitamin D, such as cooked salmon, canned tuna, and fortified foods like milk, orange juice, yogurt, and even breakfast cereals in other countries.

2. Sunlight

To get vitamin D from sunlight, we need to expose our skin to the sun for at least 15 minutes every day. This can be done by wearing short-sleeved shirts and shorts.

Vitamin D3 is synthesized in our skin from UVB radiation, which has a short wavelength and is absorbed by the outermost layer of skin, the epidermis, or the dermis, which is the skin area where vitamin D is synthesized.

However, due to our working lifestyles, such as working in buildings or offices, wearing long-sleeved shirts, applying sunscreen, avoiding the sun for fear of skin darkening, driving with tinted windows to block sunlight, and exercising indoors in gyms, some of us are not getting enough vitamin D from sunlight. This is compounded by age-related decreases in vitamin D absorption from food. When these factors are combined, our bodies can become deficient in vitamin D.

The main function of vitamin D is to aid in the absorption of calcium and phosphorus, which are necessary for growth and the development of strong bones and teeth.

However, we now know that vitamin D has a structure similar to steroid hormones, making it a hormone-like substance. It is found in various organs throughout the body, including brain cells and beta cells in the liver, which are composed of VDR (Vitamin D Receptor), which affects the functioning of various cells throughout the body.

When we lack Vitamin D, it can have various impacts on our body if we have low levels or a deficiency for an extended period. It can cause Osteomalacia, a softening of bones in adults, and Rickets, a softening of bones in children.

Vitamin D deficiency is also associated with an increased risk of Osteoporosis, falls, and fractures.

Furthermore, a lack of Vitamin D can affect our overall health beyond just our bones, such as muscle weakness, and increased risk of various cancers, including colon, breast, and prostate cancer. It also stimulates our immune system and can help prevent diseases such as type 1 diabetes, MS (Multiple Sclerosis), IBD (Inflammatory Bowel Disease), infections, and insulin resistance.

To prevent Vitamin D deficiency, we should consume foods that are rich in Vitamin D and adopt healthy lifestyle habits, such as getting sunlight exposure in the morning. Additionally, taking Vitamin D supplements is another option, with the Recommended Dietary Allowance (RDA) being 600 international units (IU) per day. However, it's important to have your Vitamin D levels checked before starting any treatment.

Treatment:

To properly approach treatment, it is advisable to consult with a physician first to assess vitamin D levels in the blood before taking vitamin supplements. This is because if we take an excessive amount of vitamin D for a prolonged period, such as more than 20,000 IU per day, it may become toxic and harmful to our health rather than beneficial.

Best wishes from the Department of Anti-Aging Medicine, Vibhavadi Hospital.