Vitamin D deficiency occurs when you have a blood level of 20 nanograms per milliliter (ng/ml) or less, according to the ODS.
To get the benefits of vitamin D, you need to avoid deficiency, says Dr. So, how much vitamin D do you need to ensure it’s helping to promote good health? The benefits of vitamin D come from consuming a sufficient amount-not too little, not too much.
BENEFITS OF VITAMIN D VIDEO HOW TO
Ultimately, however, experts say that more research is needed before they can say anything such as “vitamin D can help prevent cancer.” How to get enough vitamin D A 2019 meta-analysis published in the Annals of Oncology looked at 10 randomized clinical trials including 6,537 cancer cases and found that vitamin D supplementation reduced cancer mortality rates by 13%.
There is some promising clinical data too. The ODS cites two large meta-analyses of studies finding that higher vitamin D levels were associated with a reduced overall incidence of cancer and death from cancer (but not in every study or demographic). There are some observational studies and clinical trials suggesting low vitamin D levels are connected to developing or dying from multiple types of cancer-including breast, prostate, and colorectal cancer-as well as many that do not. Lab experiments and animal studies indicate that vitamin D could inhibit cancer formation and tumor growth, according to the ODS, while the research in humans is mixed-but exciting. Vitamin D can potentially reduce your risk of getting or dying from cancer. (Fun fact: Sun lamps and cod liver oil, both sources of vitamin D, were even used to fight tuberculosis in the 19 th and early 20 th centuries.)ĥ. The more deficient people were, the more beneficial the supplements were. A review of 25 studies published in the British Medical Journal in 2017 suggested that vitamin D supplementation reduced the risk of acute respiratory tract infections in people with vitamin D levels in the deficiency range or on the lower end of the normal range by 12% overall. And some research on vitamin D supplements suggests, they could help ward off these kinds of illnesses. A research review published in Inflammation & Allergy-Drug Targets in 2013 cites several large studies showing that adequate vitamin D levels are associated with a lower risk and severity of respiratory infections, while vitamin D deficiencies are associated with a greater risk and severity. That said, experts have been talking about vitamin D as a cold and flu fighter for a while. While the NIH’s COVID-19 Treatment Guidelines cites vitamin D’s potential to impact the immune system, they also say there isn’t yet enough data either way to say if it works as a prevention or treatment for COVID-19. The thinking that vitamin D may help your immune system fight off infections is obviously a hot topic during the COVID-19 pandemic. Vitamin D is also thought to play a role in regulating the production of substances and cells that cause inflammation in the immune system. While scientists don’t yet know all the exact mechanisms, one line of thinking is that vitamin D may increase the production of a substance called cathelicidin, an immune system protein that fights invading pathogens like viruses and bacteria. Vitamin D plays several important roles in regulating immune health, and we know that vitamin D supports important cells in the immune system, Shana Minei Spence, M.S., R.D.N., C.D.N., a registered dietitian nutritionist based in New York City, tells SELF. Vitamin D can support a healthy immune system.
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