Currently, there is an increased awareness of health, especially in terms of diet and vitamin supplements. The vitamins that most people often purchase for consumption are usually vitamin C, which helps with immunity, vitamin B, which aids in brain function and memory, and vitamin E for beautiful skin. However, vitamin D is a vitamin that few people consider, thinking that being in a sunny country provides them with enough from sunlight. Yet, due to the lifestyle of most urban people who often work in offices, wearing clothes that cover their bodies and using sunscreen when out in the sun, it results in a majority of urban dwellers being unknowingly deficient in vitamin D.
According to research published in the Bangkok Medical Journal in 2015, data collected from 211 office workers across Bangkok found that 36.5% or 1 in every 3 office workers are deficient in vitamin D. Moreover, some groups are at a higher risk of vitamin D deficiency than the general population, such as people with dark-colored skin, elderly patients, patients with kidney diseases, patients with liver diseases, and obese patients.
The Importance of Vitamin D
In addition to vitamin D’s primary role in aiding the absorption of calcium, strengthening bones, and preventing osteopenia and osteoporosis, vitamin D has many special properties that many people may not know about. That is, vitamin D has a structure similar to sex hormones, thus playing a significant role in regulating important processes in the body, such as reducing parathyroid hormone, preventing calcium loss from bones, increasing the secretion of insulin, helping to balance blood sugar, and preventing diabetes.
Studies have found that people deficient in vitamin D are at higher risk of developing type 2 diabetes than the general population, and supplementing with vitamin D significantly improves glucose metabolism. Vitamin D is also related to hypertension and cardiovascular diseases.
Besides, vitamin D plays a vital role in stimulating the body’s immune system. Researchers have discovered Vitamin D Receptors on T cells and B cells, which are white blood cells that help eliminate foreign threats to the body, such as bacteria, viruses, and cancer cells. There is a lot of research supporting the supplementation of vitamin D to help fight various cancers, such as colon cancer, breast cancer, and prostate cancer.
Vitamin D helps increase the release of serotonin in the brain, which helps reduce stress and depression. In terms of skin health, vitamin D aids in cell proliferation and development for repairing worn parts, helps delay skin aging, and has an impact on exercise and sports performance, especially in endurance sports such as long-distance running, cycling, and triathlons.
The research shows that vitamin D supplementation can help improve the following capabilities:
- Better oxygen delivery from the blood to various muscle groups during exercise
- Reduce muscle soreness and inflammation
- Increase muscle strength and resilience, able to better absorb impact
Sources of Vitamin D
The body can synthesize vitamin D itself under the skin through stimulation from ultraviolet B rays. To prevent vitamin D deficiency, it is recommended to get some sunlight, especially in the morning. Foods rich in vitamin D include fatty fish like salmon, tuna, mackerel, sardines, eggs, and fortified milk. However, if it is not possible to adjust the lifestyle, taking vitamin D through dietary supplements is another option. For correct treatment and good outcomes, it’s advisable to consult a doctor and test blood levels of vitamin D before supplementation.
