Vitamin D is also called the “sunshine vitamin” because it is produced in the skin like a response to the sunlight. Vitamin D is a fat soluble vitamin and it also has vitamin D2, D1, and D3 as well. It is very important as it can have an impact for more than 2,000 genes in our body.

Some of its biggest functions are helping in absorption of nutrients such as calcium and phosphorus that in turn help for boosting the immunity and bones as well. We present you the biggest benefits of vitamin D:

1. Vitamin D Fights Disease

One study from 2006 published in the Journal of the American Medical Association, says that vitamin D can reduce the risk of multiple sclerosis and other study discovered that it can reduce the risk of developing a heart disease.

Finally one study from 2010 published in the American Journal of Clinical Nutrition says that vitamin D can help and reduce the change of getting the flu.

3. Vitamin D Can Reduce Depression

It is scientifically proven that vitamin D has a huge role in regulation of mood and in preventing depression. There is a particular study which discovered that people with depression that get vitamin D supplements has a huge improvement in their condition. There is another study which found out that lack of vitamin D is way more common among people with anxiety and depression.

3. Vitamin D can help with weight loss

One study says that regular consumption of vitamin D supplements can help people to improve their heart disease risk factors. There is another study which discovered that people who take calcium and vitamin D supplements have lost more weight in comparison with people who took the placebo supplements. It was explained that, calcium and vitamin D can suppress the appetite.

4. Vitamin D Deficiency

The biggest symptoms of lack of vitamin D include diarrhea and constipation, muscle cramps, inability to concentrate, restless sleep, bladder problems, headaches, general fatigue, muscle cramps, muscle pain or weakness and joint pain. It was said by Michael F. Holick, who is a leading expert in vitamin D, says that muscle weakness usually stems from lack of vitamin D because this vitamin is important for the skeletal muscles order to function maximally.

5. Sunlight exposure and Vitamin D

Vitamin D can be produced as a response to sunlight, which means that applying sunscreens with chemicals actually depletes us from this precious nutrient. All sunscreens are specially designed to the block UVB rays that are directly included in the vitamin D production by our bodies.

The UVB rays are able to penetrate into the outer layers of the skin and afterwards the cholesterol in the tissue skin will absorb it in order to make vitamin D. On the contrary, the sunscreens allow the UVA rays that are related with DNA damage and onset for different skin cancers.

However, vitamin D3 is not able to get in the bloodstream immediately! It needs more time for absorption from the skin in the blood. That is why, you should wait before you wash your skin right after was exposed to sun as that would irritated the vitamin D process.

However, the science says that we have to use sunscreens which are full of cancer-causing substances and do not be exposed to sun that will actually protects us against skin cancer. It is a shame!

How to be sure that you take enough vitamin D

UVB rays are most powerful in the summer and they are at their peak in the mid day. It is scientifically proven that around 8,000 – 10,000 IU in dosages is generally safe for each person. The ability of a person to produce D3 mostly depends on the skin color.

People with light skin have to be exposed to full sun from 10 – 45 minutes and people with dark skin should be exposed from 2 – 2.5 hours.