10 Benefits of Vitamin D3
Article Sources
- 1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2803035/
- 2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3356951/#ref72
- 3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908269/
- 4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4776554/
- 5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3166406/
- 6. https://www.scientificamerican.com/article/does-d-make-a-difference/
- 7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4171878/
- 8. https://academic.oup.com/ajcn/article/85/1/54/4649418
- 9. https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vitamins/vitamin-d/
- 10. http://ar.iiarjournals.org/content/36/3/1379.long
What is the difference between Vitamin D and D3? Vitamin D comes in two forms. Vitamin D2 can be found and consumed in the diet in mushrooms exposed to the sun. Vitamin D3 is considered the most natural form of Vitamin D because when sun encounters skin, humans synthesize Vitamin D3.
Vitamin D3 is a fat-soluble vitamin. Since there are very few foods that have natural accruing Vitamin D, supplementation may be necessary if one is deficient and doesn’t receive enough exposure to sunlight. Vitamin D3 plays a critical role in the absorption of phosphorus and calcium, which supports strong and healthy bones. Besides the bones Vitamin D3 is important for immune and cardiovascular system, pancreas, muscles, brain, and the control of cell cycles. In this article we will be exploring the benefits of Vitamin D3.
Vitamin D3 Benefit #1: Reduces Risk Of Cancer
Vitamin D3 decreases cell multiplication and acts as an anti-inflammatory. In recent studies inflammation is a critical element of tumor proliferation 1https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2803035/. Numerous studies have presented a link between high vitamin D levels and a lower risk of cancer. In a study called, Health Professionals Follow-up, subjects were half as likely to be diagnosed with colon cancer with high concentration of vitamin D3 as to those with low levels. Similar finding has shown that Vitamin D3 intake can possibly lower risk of breast cancer. Although a definitive answer can not be made at this time studies are promising that high levels Vitamin D3 has a link with lower cancer risk.
Vitamin D3 Benefit #2: Heart Healthy Effects
Many studies have found Vitamin D3 have positive effects on the heart. In the Framingham Heart Study, subjects with low levels of Vitamin D3 were 60% more likely to be diagnosed with heart disease as compared to subjects with high levels. In addition, blood pressure and pulse pressure can be linked to Vitamin D3 levels.
In the National Health and Nutrition Examination Survey, individuals with lower Vitamin D had higher levels of systolic blood pressure (2). Also, Hypertension has been linked to lower levels of Vitamin D3 in participants of the German National Interview and Examination Survey 2https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3356951/#ref72.
Vitamin D3 Benefit #3: Happiness
High levels of Vitamin D3 have been linked to reduction of depression. A Norwegian trial, found individuals taking vitamin D3 had a positive improvement in depression compared to the placebo group.
In addition, in a study conducted by Kimball, Hu, and Walfish in 2004, subjects receiving Vitamin D3 had positive improvement in well being over time was noted in treatment. The benefit of Vitamin D3 on depression is a cost effective therapy for person’s at risk of depression. It is worth taking a walk outside in the sunshine, incorporating more vitamin D rich foods, and supplementing to reduces chances of depression 3https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908269/.
Vitamin D3 Benefit #4: Protection of Bone Health
It is most widely known that Vitamin D3 assist in the absorption of calcium to the bones. However, Vitamin D3 also plays a role in muscle coordination to protect us from falls and fractures.
Vitamin D3 is found in fast-twitch muscle fibers, which are the first to react in preventing a fall. In several studies, increase chance of fractions and falls have been linked to insufficient concentration of Vitamin D3. In a fraction-prevention trial, subjects were given supplements of Vitamin D3, and results showed reduction by 20% of hip and nonspinal fractures. In addition, a study conducted at Tufts University, found that decrease risk of falls increased with higher levels of Vitamin D3.
Vitamin D3 Benefit #5: Lowering Blood Sugar
Vitamin D3 has been linked to the slower rise in fasting plasma glucose levels. In a study done on non type 2 diabetic individuals, age 65 years and older, were given supplementation of Vitamin D3 over a 3 year period of time, had a slower increase of in fasting plasma glucose.
This may have a positive effect controlling blood sugar for type-2 diabetes. In another study conducted by Forougj, Maghsoudi, and Askari, type-2 diabetic subjects received supplementation of Vitamin D3. Results found decreased levels of insulin resistance in the individuals. These finding are significant in helping control blood sugar in diabetic and pre diabetic [^4].
Vitamin D3 Benefit #6: Stay Healthy During Flu Season
If you’re worried about getting sick during this flu Season, Vitamin D3 has shown to lower chances of catching a cold. In Japan, a randomized controlled study was conducted on children receiving supplementation of Vitamin D3. Results presented that subjects given the supplement of Vitamin D3 were 40% less likely to contract influenza compared to subjects given a placebo.
In another study of 800 military troops in Finland, observed subjects lost considerably more days of active duty from upper respiratory infection with lower levels of Vitamin D3 in comparison to subjects with higher levels of Vitamin D3. There are significant evidence that Vitamin D3 can help keep your immune system healthy to prevent infections and the common cold 5https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3166406/.
Vitamin D3 Benefit #7: Improves Memory
Vitamin D3 preforms a large role in the brain with Vitamin D receptors in the central nervous system and hippocampus. In an observational study of subjects with Alzheimer dementia and subjects without dementia, individuals with dementia had lower levels of Vitamin D3 then compared to the individuals without dementia.
In addition, a study preformed at University of Cambridge and conducted by David Llwellyn, examined vitamin D levels in 1,700 men and women from England, aged 65 and older. The results found that subjects lowest in Vitamin D3 performed poorest on a mental test compared to subjects with higher levels of Vitamin D3 6https://www.scientificamerican.com/article/does-d-make-a-difference/.
Vitamin D3 Benefit #8: Healthy Pregnancy
Vitamin D3 is very important for keeping the mother and baby healthy during pregnancy. Higher Levels of Vitamin D3 are required in pregnancy due to enhanced intestinal calcium absorption and increased feral requirements of calcium.
In recent years, low levels of Vitamin D3 are linked to induced hypertension, high blood pressure in diabetic pregnancy, gestational diabetes mellitus, recurrent pregnancy loss, primary Caesarian section, and postpartum depression has been reported. Studies have found increased risk of type-1 diabetes in infants with mothers of low Vitamin D3 levels throughout the pregnancy 7https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4171878/. Consult your physician with proper dosing of Vitamin D3 while pregnant.
Vitamin D3 Benefit #9: Lower Cholesterol
Vitamin D3 can aid improvement of good and bad Cholesterol. HDL stands for high-density lipoproteins and is the good cholesterol because it carries cholesterol from other parts of the body back to the liver. LDL stands for low-density lipoproteins and is known as the bad cholesterol because it is associated with risks of heart disease.
In a study published by The American Journal of Clinical Nutrition, observed 63 healthy, overweight and obese women given supplementation of vitamin D and calcium in a 15-week weight loss intervention. The study found significant improvement in HDL and LDL cholesterol levels 8https://academic.oup.com/ajcn/article/85/1/54/4649418.
Vitamin D3 Benefit #10: Live Longer
Exciting new research has shown the possibility of links to supplementing with Vitamin D3 and lower rates of mortality. Numerous studies have found that with supplementation of Vitamin D3 has a 7% decrease in mortality from many causes. In a study preformed on older women over 4 years, observed the effects of supplementing with vitamin D, Vitamin D2, and Vitamin D3.
The results found that Vitamin D3 was associated with significantly reduced mortality. Low levels of Vitamin D3 are associated with cardiovascular diseases, cancer, respiratory disease and diabetes, which can be the reason why higher mortality is seen in these individuals. More research has to be done of this area but recent studies have promising findings 9https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vitamins/vitamin-d/,10http://ar.iiarjournals.org/content/36/3/1379.long.
