Health Benefits of Vitamin D--How the Sunshine Vitamin Can Improve Your Health

It is estimated that three quarters of the US population are vitamin D deficient. Odds are, you're one of them. Learn the symptoms of vitamin D deficiency, the long term effects and what you can do to improve your health.

The term "vitamin D" refers to several different forms of this vitamin. Two forms are important in humans: ergocalciferol (vitamin D2) and cholecalciferol (vitamin D3). Vitamin D2 is synthesized by plants. Vitamin D3 is synthesized by humans in the skin when it is exposed to ultraviolet-B (UVB) rays from sunlight. Foods may be fortified with vitamin D2 or D3.

Symptoms of Vitamin D Deficiency in Adults:

Adults who are vitamin D deficient may experience fatigue, depression, seasonal affective disorder, severe PMS, bone loss (such as osteopenia or osteoporosis), and autoimmune disease such as chronic fatigue syndrome, rheumatoid arthritis, multiple sclerosis and inflammatory bowel disease.

Symptoms of Vitamin D Deficiency in Children:

Children who have a deficiency in vitamin D experience muscle cramping, low blood calcium levels and stunted growth, including delayed presence of teeth. Studies also show that children who are vitamin D deficient are at increase risk for developing autism.

Diagnosing Vitamin D Deficiency:

The best way to properly diagnose a vitamin D deficiency is to have a blood test to check your vitamin D levels. After supplementation is introduced, it is important to continue to have blood levels checked regularly to avoid under or overdosing.

Vitamin D is responsible for the regulation of over 2,000 genes in the human body. In addition to helping to reverse depression, control inflammation and curb PMS, vitamin D acts as a powerful immune system booster.

Those with high levels of vitamin D have a lower occurrence of colds and flu and are less likely to suffer from chronic autoimmune disease. Vitamin D is also essential to maintaining a healthy body weight, lowering blood pressure and preventing bone loss.

The best source of vitamin D is good, old-fashioned sunlight. Unlike what you've been led to believe, sunlight is not bad for you. Just ten to fifteen minutes of sun exposure a day is all that is needed to increase vitamin D levels.

In addition to exposure to sunlight, there are some foods to incorporate into the diet for added vitamin D intake. These include dried shiitake mushrooms and wild-caught mackerel, sockeye salmon, herring and tuna.

Those who are severely deficient in vitamin D can benefit from adding a vitamin D supplement to their diet. The recommended dosage depends on level of severity. Usually 1,000 to 2,000 IUs (international units) per day is ideal to start.

Should a serious medical condition be present, it is important to work closely with a trusted healthcare provider in the quest to normalize vitamin D levels.

Regulating vitamin D levels is one the best things you can do to improve health, stave off disease, maintain a healthy body weight, reverse depression and prevent bone loss. Normalizing these levels could introduce a brand new world of good health.

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