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Getting enough vitamin D is essential to maintain a healthy body. Having enough vitamin D can help prevent various chronic diseases such as heart disease, cancer, stroke, and diabetes. It can also help slow down the aging process. Vitamin D aids calcium absorption, which is necessary for bone health. This helps prevent illnesses such as osteoporosis, osteopenia, and bone fractures.

The Sun

The best way to get a good dose of vitamin D is straight from the sun. When you expose your skin to sunlight, UVB rays from the sun interact with a protein in the skin called 7-DHC, turning it into vitamin D3, the active form of vitamin D. In addition to absorbing vitamin D, sunlight can improve our mood. Sunlight has been shown to be capable of destroying dust-borne germs. Unfortunately, regular exposure isn’t always possible, depending on the time of year or a person’s location. 

Sunlight itself can also be the enemy. While it is the preferred Vitamin D source, don’t stay in the sun for more than 15 minutes without protection. Also, keep in mind that covering up is essential to prevent skin cancer. 

Supplemental Sources

People who do not receive enough vitamin D from the sun must depend on supplements and diets to maintain their levels. Unfortunately, just a few foods contain sufficient levels of vitamin D. Fatty fish like tuna, salmon, and mackerel are excellent dietary sources. Fortified foods such as milk, soy, and coconut milk are also optimal. A serving of salmon contains around 265% of the daily required vitamin D. 

In the US, the popularity of vitamin D supplements has led to a lot of confusion regarding their effects. Since there is currently no evidence supporting the safety of vitamin D supplements, it is difficult to tell how much is too much. Several studies on vitamin D supplements are being conducted to answer this question. It is important to note that various types of supplements and vitamins have been proven to be harmful. It is always better to take them naturally instead of in pill form.

When taking vitamin D supplements, watch out for toxic chemicals. High levels of this nutrient can lead to permanent kidney damage and kidney stones. In a 2010 study, experts examined the effects of vitamin D on the health of over 132,000 individuals. Those who took vitamin D supplements had a significantly higher risk of experiencing a severe heart condition known as atrial fibrillation, which can lead to various health conditions, such as heart failure and stroke.