Vitamin D is essential for overall health and well-being due to its involvement in various bodily functions. Here’s why vitamin D is important:
- Vitamin D plays a crucial role in maintaining strong and healthy bones by enhancing calcium absorption in the intestines. Without adequate vitamin D, the body cannot absorb sufficient calcium, leading to weakened bones and an increased risk of fractures and osteoporosis.
- Vitamin D plays a role in supporting the immune system’s function, helping to protect the body against infections and illnesses. It enhances the innate immune response and helps regulate immune cell activity, which is important for fighting off pathogens and maintaining immune balance.
- Vitamin D is involved in maintaining proper muscle function and strength. Adequate vitamin D levels may help reduce the risk of falls and improve muscle function, especially in older adults.
- Some research suggests that vitamin D may have cardiovascular benefits, such as helping to regulate blood pressure, supporting endothelial function (the inner lining of blood vessels), and reducing inflammation. Rolfdieter Krause of the Free University of Berlin Department of Natural Medicine and his colleagues conducted a study in 1998 to determine the potential link between sun exposure and the protective effect in preventing hypertension.Two groups of hypertensive adults were exposed to tanning beds that emitted full-spectrum UVR; one similar to summer sunlight and another that only emitted UVA-only radiation similar to winter sunlight.
It was found that the first group who used the full-spectrum tanning bed had an average 180% increase in their 25(OH)D levels and an average 6 mm Hg decrease in their systolic and diastolic blood pressures, bringing them into the normal range. In constrast, the group that used the UVA-only tanning bed showed no change in either 25(OH)D or blood pressure. These results were published in the 29 August 1998 issue of The Lancet. [1]
- Vitamin D has been linked to mood regulation and mental well-being. Low levels of vitamin D have been associated with an increased risk of depression, seasonal affective disorder (SAD), and other mood disorders. Sunlight exposure, which stimulates vitamin D production in the skin, is often credited with improving mood.
- Cancer Prevention: Some studies suggest that adequate vitamin D levels may help reduce the risk of certain cancers, including colon, breast, prostate, and ovarian cancers.
How to get more Vit D naturally
Outdoor exposure to sunlight is an excellent way to obtain vitamin D naturally. When your skin is exposed to sunlight, it produces vitamin D in response to the ultraviolet B (UVB) radiation. When UVB rays hit the skin, a cholesterol derivative in the skin cells undergoes a chemical reaction, converting it into vitamin D3 (cholecalciferol).
Vitamin D synthesis occurs most efficiently when the sun is at a certain angle in the sky. This angle depends on factors such as the time of day, time of year, latitude, altitude, cloud cover, and skin pigmentation. Generally, the sun needs to be higher in the sky (above 45 degrees) for UVB rays to penetrate the atmosphere effectively.
Generally, exposing your arms, legs, or face to sunlight for about 10 to 30 minutes a few times a week during peak sunlight hours can help maintain adequate vitamin D levels.
While outdoor exposure to sunlight is beneficial for vitamin D synthesis, it’s essential to enjoy it safely to prevent sunburn and minimize the risk of skin damage and skin cancer.
[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2290997/
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About Dr Adrian Mondry
Dr Adrian Mondry is a Hypertension Specialist accredited by the German Hypertension League in Singapore. He was previously a senior consultant in the department of medicine at the National University Hospital and Ng Teng Fong General Hospital (NTFGH), Dr Mondry has more than 30 years of experience in the field of internal medicine.
Dr Adrian Mondry is recognised for his leadership and contributions in establishing the dedicated hypertension clinic within the National University Health System and fast-track deep vein thrombosis service at NTFGH.
Dr Adrian Mondry is fluent in English, German and French.
About Kaizen Medical
Kaizen Medical is located at Mount Elizabeth Novena Specialist Centre, Suite 11-57.
At Kaizen, we provide in depth health care to patients with multi-organs diseases; tackling undifferentiated presentations that cannot be easily assigned to a single organ.
