Over half of the women, precisely 57%, go through Vitamin D deficiency, of which premenopausal women seem to be at a higher risk.
What is the importance of Vitamin D?
Vitamin D, often called the 'sunshine vitamin', is critical in various bodily functions, from maintaining bone health to supporting the immune system.
Despite its significance, many women unknowingly suffer from a deficiency, which can have substantial health implications.
In this blog, we'll highlight the reasons behind these low levels and explore the importance of Vitamin D in women.
By understanding the importance of Vitamin D better, you can learn ways to ensure optimal levels for overall well-being.
Understanding Vitamin D
Before diving into the benefits of Vitamin D, it is essential to understand the Vitamin better.
Vitamin D holds a unique dual status as it functions as both a dietary nutrient and a hormone our bodies produce.
The fat-soluble vitamin facilitates calcium and phosphorus absorption, essential minerals for bone formation and health.
Vitamin D, also known as calciferol, is present in certain foods and can also be taken as supplements to gain the maximum benefits of Vitamin D.
Notably, it isn't just sourced from our diet, as our bodies can produce Vitamin D when our skin is exposed to the sun's ultraviolet (UV) rays.
Therefore, exposure to sunlight stimulates the skin to initiate the synthesis process of Vitamin D.
However, it's essential to note that the Vitamin D we get from the sun, food, or supplements isn't instantly usable by the body.
Instead, it remains biologically inactive until it undergoes a two-step conversion or hydroxylation process in our system. Once these transformations are completed, Vitamin D is active and beneficial to our health.
Vitamin D, with its numerous sources and critical role in mineral absorption, is crucial for maintaining skeletal health and overall well-being.
The Normal Vitamin D Levels By Age
Navigating the health world often stresses the significance of maintaining normal Vitamin D levels by age.
Especially for women, these levels can be pivotal for various physiological reasons ranging from bone health to hormonal balance.
Understanding the vitamin D range in females provides insights into ensuring optimal health through different life stages.
Now, we will understand the specific Vitamin D range in female requirements and what's considered standard for women across various age brackets.
|
Age |
Normal Vitamin D Levels By Age |
|
0–12 months |
10 micrograms (mcg) or 400 international units (IU) |
|
1–70 years |
15 mcg or 600 IU |
|
71+ years |
20 mcg or 800 IU |
The Importance Of Vitamin D With Its Impact On Women
From supporting calcium absorption for strong bones to aiding immune system functionality, the importance of Vitamin D cannot be overstated. It is essential for women’s physical health and contributes to our overall mental well-being.
Yet, despite its significance, many women remain unaware or underestimate its vital role in their daily lives.
Understanding the importance of Vitamin D is the first step towards ensuring optimal health and preventing potential deficiencies.
Here are some benefits of Vitamin D for women that will show why it’s so essential.
1. Reduced Depression
Vitamin D has been linked to mood regulation and a reduced likelihood of depression through various studies.
Research based on 7,534 participants revealed that individuals with mood disturbances benefited from Vitamin D supplementation and showed reduced symptoms.
It is particularly beneficial for those with depression who simultaneously exhibit vitamin D insufficiency.
Another study highlighted a connection between insufficient vitamin D levels and increased fibromyalgia symptoms, anxiety, and depression.
Recognising the potential mood-enhancing benefits and consuming foods rich in Vitamin D can be crucial for overall well-being.
2. Weight Management
Decreased Vitamin D levels often lead to higher body weights.
In one research, obese individuals, when given vitamin D supplements with a weight loss regimen, lost more weight and fat than those on the regimen without the supplements.
Another older study found that those consuming daily calcium and vitamin D supplements witnessed more weight loss than those on psychological medicines, which signals the possible appetite-reducing effects of these nutrients.
Although direct evidence that vitamin D prompts weight loss is lacking, there's a clear link between vitamin D and weight management.
3. Bone Strengthening
Vitamin D plays a crucial role in maintaining bone health and strength.
As Jackie Newgent, RDN, a culinary nutritionist and author, explains, Vitamin D facilitates calcium absorption in the digestive system, which ensures proper bone mineralisation.
Without Vitamin D, the calcium essential for our bones would not function effectively, as vitamin D is necessary for bone growth and prevents them from becoming weak or fragile.
Combined with calcium, it aids in preventing osteoporosis, a condition characterised by reduced bone density and quality.
4. Lowered Inflammation
According to Nasrallah, vitamin D is recognised for boosting immunity in women. It aids in warding off detrimental bacteria and viruses.
Barry Boyd, MD, RDN, a haematologist affiliated with Yale Medicine, emphasised the importance of Vitamin D in combating viral infections, such as influenza and coronavirus.
He referenced a 2017 BMJ study examining 25 randomised control trials. The study indicated that taking Vitamin D supplements daily or weekly could decrease the chances of acute respiratory infections, especially in those with a Vitamin D deficiency.
5. Controlled Hypertension
In 2019, a detailed analysis in the journal Current Protein & Peptide Science highlighted the potential Vitamin D benefits for high blood pressure, a significant risk factor for cardiovascular disease.
As highlighted by Newgent, the study emphasised that even a brief deficiency in vitamin D could not only result in elevated blood pressure but also cause subsequent damage to vital organs.
Further elaborating on this connection, the researchers observed a clear link between vitamin D concentrations and the presence of hypertension.
Vitamin D supplements could emerge as a promising strategy in hypertension management.
Main Causes Of Vitamin D Deficiency
1. Not Enough Exposure To Sunlight
Sunlight is a primary source of vitamin D for many people. When our skin is exposed to the sun's ultraviolet B (UVB) rays, it synthesises vitamin D in our bodies.
However, living at higher latitudes where sunlight is weak during winter, spending more time indoors, and using sunblock extensively can reduce the body's ability to produce sufficient amounts of the vitamin.
The modern lifestyle often involves working indoors and less outdoor activity, leading to Vitamin D deficiency.
2. Darker Skin Pigment
Melanin, the pigment responsible for the darkening of the skin, reduces the skin's ability to produce vitamin D when exposed to sunlight.
Higher levels of melanin in the skin reduce the production of vitamin D, which means individuals with darker skin tones need to spend more time in the sun than those with lighter skin tones to produce the same amount of vitamin D.
3. Malnutrition
Adequate nutrition plays a role in maintaining healthy vitamin D levels.
While sunlight is a primary source, certain foods like fatty fish (salmon, mackerel), fortified dairy products, and egg yolks also provide vitamin D.
A diet lacking these Vitamin D rich foods can lead to reduced intake of the vitamin.
Furthermore, conditions that affect fat absorption (like celiac disease or Crohn's disease) can also impact vitamin D absorption since vitamin D is fat-soluble.
Thus, malabsorption issues can result in deficiencies even with a proper diet that includes sources of Vitamin D.
Sources Of Vitamin D
Here are some of the primary sources of Vitamin D that can help women fulfil their required Vitamin D intake.
- Egg yolk
- Cow’s milk
- Fatty fish
- Yoghurt
- Fish liver oils
Incorporating these sources into a balanced diet can significantly assist women in achieving their recommended vitamin D levels.
Combining dietary intake and safe sun exposure ensures optimal vitamin D health.
Get Your Vitamin D Supplements From Ailaaj
When it comes to maintaining our overall health and well-being, vitamin D plays a pivotal role.
Vitamin D is essential for many bodily functions, from supporting bone health to strengthening our immune system.
However, not everyone gets enough sun exposure, and dietary sources alone might not suffice, so Vitamin D supplements are crucial to maintaining optimal health.
Welcome to Ailaaj, your trusted source of high-quality vitamin D supplements. Here's why you should consider getting your dose from us:
1. Educated Choices
Beyond selling supplements, Ailaaj is committed to helping you make the right choices by providing instant access to doctors.
With our "Instant Doctor" feature, you can promptly connect with our PMDC-certified doctors.
Recognising the importance of your time, we ensure that you connect with a health practitioner directly rather than endure long waits.
Each of our physicians is fluent in two languages to ensure uninterrupted care anytime in your preferred language.
2. Easy Ordering And Fast Delivery
Our seamless online platform makes ordering vitamin D supplements super convenient as you can browse through the supplements section or upload a prescription.
Moreover, with our efficient delivery system, they’ll be at your doorstep quickly.
3. Quality Assurance
At Ailaaj, we prioritise the quality and integrity of our products, so each vitamin D supplement is thoroughly tested to ensure you receive the best.
Don't let vitamin D deficiency stand in your way of achieving that healthy lifestyle. Trust Ailaaj for your supplement needs and step into a healthier future.
Happy shopping!
Frequently Asked Questions
1. How much vitamin D per day for a woman is essential?
How much vitamin D per day for a woman is ideal?
A daily intake of 800 to 1,000 IU/d of vitamin D or 50,000 IU per month is safe and effective for most women.
For those aged one year and up, this dosage aligns with the suggested safe upper limit of 2,000 IU/d.
When considering how much vitamin D per day for a woman is suitable, these guidelines offer a reliable benchmark.
2. What food is highest in vitamin D?
Fatty fish and fish liver oils are among the most potent sources of vitamin D. You can also find modest amounts in egg yolks, cheese, and beef liver.
Some mushrooms have traces of vitamin D2, especially those commercially available that have been intentionally exposed to high levels of ultraviolet light.
3. Does milk contain vitamin D?
Many dairy items, including milk and yoghurt, are often enriched with vitamin D. It also applies to non-dairy substitutes like soy, almond, and oat milk.
A typical cup of fortified milk contains roughly 3 mcg (120 IU) of vitamin D, while non-dairy versions typically range from 2.5 to 3.6 mcg per cup.