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Vitamin D is a vital nutrient that plays a critical role in maintaining overall health and well-being, particularly in bone health, immune function, and the prevention of chronic diseases. The National Institutes of Health in the USA recommends a daily intake of 15 mcg (600 IU) of vitamin D for adults aged 19-70. Vitamin D can be obtained through various sources such as fortified milk, cereal, juices, salmon, eggs, tuna, sardines, and white mushrooms. However, supplements are also a convenient way to meet daily requirements. It is important to note that consulting a doctor or healthcare professional is advisable for any questions or concerns regarding supplement intake.

In this article, we will explore the benefits of vitamin D, its sources, and the use of supplements.

Benefits of Vitamin D : Promotes strong bones

Vitamin D benefits, sources and supplements

Vitamin D is necessary for strong bones and muscles. Without Vitamin D, our bodies cannot effectively absorb calcium, which is essential to good bone health. It is necessary for the development and maintenance of strong bones. Without sufficient vitamin D, bones can become thin, brittle, or misshapen, which can lead to osteoporosis and fractures.

Benefits of Vitamin D : Boosts immune function

Vitamin D benefits, sources and supplements

Vitamin D is essential for the proper functioning of the immune system. It helps activate immune cells and supports the production of antimicrobial peptides, which can fight off infections and diseases caused by viruses and bacteria. Studies have also shown that vitamin D deficiency is associated with an increased risk of respiratory infections, including the flu and pneumonia. Therefore, maintaining adequate levels of vitamin D can help boost the immune system and reduce the risk of infections.

Benefits of Vitamin D : Reduces the risk of chronic diseases

Vitamin D benefits, sources and supplements

Vitamin D has been linked to a lower risk of chronic diseases such as heart disease, type 2 diabetes, and certain types of cancer. It is believed that vitamin D helps to reduce inflammation, regulate blood pressure, and improve insulin sensitivity, all of which can contribute to the prevention of chronic diseases. Maintaining adequate levels of vitamin D is believed to be an important factor in overall disease prevention and management.

Benefits of Vitamin D : Improves mood

Vitamin D benefits, sources and supplements

Vitamin D has been found to have a positive impact on mood and may help to reduce symptoms of depression. It is thought to do this by regulating serotonin levels in the brain, which is a neurotransmitter that regulates mood, appetite, and sleep. Studies have shown that people with lower levels of vitamin D are more likely to experience depression and other mood disorders. Therefore, incorporating vitamin D into one’s daily routine may be a useful strategy for supporting overall mental health.

Sources of Vitamin D : Sunlight

Vitamin D benefits, sources and supplements

The most natural source of vitamin D is sunlight. When the skin is exposed to sunlight, it produces vitamin D3, which is then converted into its active form in the liver and kidneys.

Sources of Vitamin D : Food

Vitamin D benefits, sources and supplements

As mentioned earlier in this article, some foods are rich in vitamin D, including fatty fish such as salmon, tuna, and mackerel, as well as egg yolks, cheese, and fortified foods such as milk, cereal, and orange juice. So, next time you’re planning your meals, why not include some vitamin D-rich options to help support your overall health and well-being?

Sources of Vitamin D : Supplements

Vitamin D benefits, sources and supplements

While vitamin D can be obtained from sunlight and food sources, many people may not get enough through these sources alone. In these cases, supplements can be a useful way to ensure adequate intake.


It is important to note that too much vitamin D can be harmful, so it is important to follow dosage recommendations carefully. The recommended daily intake of vitamin D varies depending on age, gender, and other factors, but generally ranges from 600-800 IU per day for adults.

It is also important to choose a high-quality supplement from a trusted source. Look for supplements that are third-party tested to ensure potency and purity.

It is recommended that you consult with a doctor or healthcare professional if you are considering taking supplements and have any preexisting health conditions. Seeking professional advice can help ensure that the supplements you take are safe and appropriate for your individual needs.


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