Vitamin D: A key supplement if your exposure to sunlight is low
Vitamin D is a fat-soluble nutrient essential to the health and functioning of your immune system and a healthy bone and muscle functioning.
As is the case with all the vitamins, it is present in many foods, but there is a caveat in this case: our body is not good at absorbing it from our dietary intake, but in fact produces it in our skin through a photolytic process acting on a derivative of cholesterol when we are exposed to sunlight.
Which means that, for the audience this site is aimed at, we may be facing a huge risk of vitamin D defficiency -which may be even worse the darker your skin is, as this factor plays a role in the production of Vitamin D-.
Benefits of Vitamin D
Vitamin D is key in:
- maintaining a strong immune system [1], with special influence in the respiratory system. [2],[3]
- keeping a healthy nervous system and brain function[4].
- the normal absorption and utilisation of calcium and phosphorus. [5]
- maintenaning strong bones, helping with osteoporosis and reducing the risk of fractures by increasing the absortion of calcium.
- the ensurance of a normal muscle function
Some studies also suggest Vitamin D may help suppress certain cancers and autoimmune diseases, such as multiple sclerosis, lupus, rheumatoid arthritis and inflammatory bowel disease. (SACN, 2016)
As of writing this article, several studies are being undertaken in iorder to determine whether
Where can you obtain Vitamin D from?
As said...
According to studies, people with darker skin need to spend thirty minutes to three hours longer under sunlight than people with lighter skin color. That's one reason why people with darker skin tend to suffer more from Vitamin D deficiency.
Sources
[1] Vitamin D: Effect on Haematopoiesis and Immune System and Clinical Applications: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6164750/
[2] Vitamin D and Immune Function: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3738984/
[3] Vitamin D supplementation to prevent acute respiratory infections: individual participant data meta-analysis: https://pubmed.ncbi.nlm.nih.gov/30675873/
[4] Vitamin D and the nervous system: https://pubmed.ncbi.nlm.nih.gov/31142227/
[5] Overview of general physiologic features and functions of vitamin D: https://academic.oup.com/ajcn/article/80/6/1689S/4690513
