Health is a broader term. It is more than just the absence of diseases.
It involves the overall physical, mental, emotional, and social well-being of an individual.
Therefore, a lot has to be taken care of to maintain your optimal health. Eating healthy foods and daily exercising is essential but not enough.
We often tend to miss out on nutrients that are vital for our longevity and well-being. One such nutrient is Vitamin D.
In this blog, we will discuss the necessity of Vitamin D in women.
We will focus on the sunshine vitamin, which is often overlooked but reaps important benefits for women.
What is Vitamin D?
Vitamin D, also known as calciferol, is a fat-soluble nutrient that is very essential for the vitality, longevity, and overall well being of an individual.
The absorption of magnesium, calcium, and phosphates in the intestine depends on the presence of Vitamin D.
The production of this vital nutrient occurs when the ultraviolet rays of the sun strike the skin and initiate the synthesis of vitamin D.
The vitamin D synthesized in your body is biologically inert. It has to undergo two hydroxylations to get activated.
The first hydroxylation takes place in the liver, followed by the second hydroxylation that occurs primarily in the kidneys.
Types of Vitamin D
There are 2 types of Vitamin D.
They are:-
- Vitamin D2: It is also called ergocalciferol. It is obtained from food and supplements. Mushrooms and lichens are good sources of this essential nutrient. It is considered as a very important medicine that helps regulate a healthy body.
- Vitamin D3: It is also called cholecalciferol. We will know more about it in the following paragraphs.
Before that, it is necessary to know the importance of this nutrient in detail.
Why Vitamin D is Important?
Vitamin D regulates the amount of calcium and phosphate absorption in your body.
It maintains the adequate serum calcium level and phosphate concentration in your body.
These are essential for proper bone mineralization. It also prevents the involuntary contraction of muscles that results in cramps and spasms.
Vitamin D is also essential for healthy muscles, bones, and teeth. It reduces inflammations.
It is very important for the healthy functioning of your immune system, which may boost testosterone and improve other health-related problems.
Besides, several types of studies have shown that vitamin D can help cure and prevent many diseases. One such disease is tuberculosis.
Before the invention of antibiotics, it was believed sunlight could cure such diseases.
Also, foods like cod liver oil, which is a rich source of vitamin D was found very beneficial in treating such patients.
It has been found that this nutrient protects you against heart diseases, diabetes, neurological diseases, osteoporosis, and many more.
Vitamin D3: Overview
It is one of the most biologically active and potent forms of vitamins. The best way to obtain it is direct sun exposure.
Your body starts making this nutrient on coming in contact with the sunlight.
The UV rays of the sun trigger a cascade of chemical reactions and convert cholesterol into steroid hormones.
That is why Vitamin D is often classed as the 6th steroid hormone.
You can get this nutrient from other foods and dietary supplements as well.
Vitamin D3 has a wide range of benefits, especially in the case of women. A lack of this nutrient can cause severe health issues and degrade your physical performances.
Therefore, it becomes a matter of concern to check the optimum balance of it in your body.
A lot of researches show that 50% of women suffer from a deficiency of Vitamin D3. It leads to muscle weakness and pain, joint deformities, soft bones, and even osteoporosis.
If you are facing any such issues, it is high time that you should see a doctor.
There are several vitamin supplements available in the market that can help you regain your adequate levels of this nutrient.
Why Vitamin D3 Is So Essential For Women?
Vitamin D3 is a vital nutrient necessary for the overall well being of both men and women.
But in the case of women, it is more than important for the following benefits.
#1: Stronger bones
Vitamin D regulates calcium absorption in your body. Calcium is an important mineral that is required for strong and healthy bones.
It decreases the risks of fractures and bone diseases like osteomalacia, osteopenia, osteoporosis, etc. These are present more in women than in men.
A lack of Vitamin D3 results in a decrease in calcium absorption.
Hence, it is very important to maintain the optimum level of this nutrient.
#2: Increased fertility
Vitamin D3 is involved in steroid hormone synthesis. It aids in the production of estradiol and progesterone in women.
These hormones play important role in the embryogenesis and fertilization of eggs.
A decrease in Vitamin D3 has been linked to higher infertility. Thus, it is very essential in boosting your fertility.
#3: Enhanced Immunity
Vitamin D increases immune reception efficiency. It aids in the production of white blood corpuscles.
B cells, T cells, and antigen-presenting cells help fight infections and diseases.
Multiple clinical trials revealed that a higher level of this vitamin results in a decrease in common cold and other infections.
#4: Lowers The Risks of Female Cancer
the fat-soluble vitamins help in the control of growth or proliferation of cancerous cells in your body.
It prevents breast cancers, colon cancers, and ovarian cancers in females.
#5: Lowers Muscle Soreness
Vitamin D3 is known to accelerate the recovery rate of damage caused by vigorous exercises and weight lifting activities.
It strengthens your muscles and cures soreness.
Do Some People Naturally Have Lower Levels of Vitamin D Than Others?
Dark skin individuals, people who use sunscreen, or are overweight or obese tend to have lower levels of this nutrient.
This is because these fat-soluble vitamins get trapped in fatty tissues and cannot be used by the body.
Also, individuals with gastric bypass and gastrointestinal surgeries might have lower levels of this nutrient than others.
If you have a deficiency of this nutrient, you should include Vitamin D rich food items like salmon in your diet.
Also, there are many good vitamin supplements available in the market.
You can consult your doctor and use then to regulate the optimum level of this vital nutrient.
We have seen the benefits of this nutrient in women. Now, the main concern is how to maintain it naturally in your body.
How Can Women Maintain Optimal Vitamin D Levels Naturally?
The easiest way to obtain this nutrient is exposure to sunlight. You can go on a walk on a sunny day or simply bask under the sun near a beach.
Women should increase their physical activity both indoors and outdoors. It will aid them in maintaining a healthy weight.
A gain in excess weight can lead to a decrease in the level of Vitamin D level in your body.
Also, you should eat Vitamin D rich diets like tuna and salmons to get an adequate amount of this nutrient.
Now, let us answer some of the commonly asked questions that are linked to Vitamin D.
How Is Vitamin D Linked With A Healthy Heart?
Vitamin D deficiency can lead to an increase in heart risks like strokes and attacks.
Though it is not clear whether treating Vitamin D loss with supplements can cure heart diseases, but it is always better to maintain the adequate level of this nutrient for your overall well-being.
Is Vitamin D supplement reliable?
Your doctor can prescribe you a vitamin supplement in case your Vitamin D level is less than 20 nanograms per milliliter in your blood.
These supplements are quite helpful. They do not contain any side effects as such.
Many women take calcium and vitamin supplements for better bone health.
Name some natural sources of Vitamin D.
- Fatty fishes like tuna, salmon, mackerel
- Beef liver
- Cheese
- Egg yolk
- Dairy products
- Orange juice
- Soy milk
- cereals
How much Vitamin D should be consumed?
Women should not consume more than 4000 IU daily. Take 600 IU per day for women in the age group of 14-70.
Women aged more than 71 should consume 800 IU.
What are the side effects of consuming an excessive amount of vitamin D supplements?
A high dose of vitamin D leads to an increase in calcium levels in your body.
This in turn can result in several health issues like heart rhythm problems and kidney stones.
It can even cause severe muscle weakness. An excess level of vitamin D can result in constipation and increased urine production
Such a situation is very rare to find. It occurs only when a person continues to 40000 IU per day for a couple of months or longer.
Conclusion
Vitamin D is a vital nutrient necessary for the proper functioning of your body.
Women especially should maintain their nutrient level for better bone and muscle health.
An optimum level of this nutrient adds to your profit health-wise. Therefore, you should maintain your level and live a healthy life.