Vitamin D is actually a prohormone and its base is cholesterol, which means it is fat-soluble. There is no doubt that vitamin D plays an important role in our health, as it is anti-inflammatory, regulates the immune system and boosts our mood. Here are some of the vitamin’s health benefits:

• Strengthens the bones. Supplementation can prevent bone fractures, falls and osteoporosis. This is no small matter, as osteoporosis is a disease that often causes premature death. We start losing bone mass as early as our 30s and the loss accelerates for women at menopause.
• Make your muscles stronger. With vitamin D, subjects gain muscle strength in both the upper and lower body. In other words, an easy way to get stronger in everyday life and lift heavier weights at the gym.
• Prevents cancer. Researchers have estimated that if we all had optimal levels of vitamin D, hundreds of thousands of cases of breast and colorectal cancer would be prevented each year.
• Better mood. Depression can have many causes and one contributing factor is too little vitamin D, as it plays an important role in balancing our neurotransmitters. People who take supplements also have fewer symptoms of depression.
• More resilient immune system. Vitamin D has previously been linked to a reduced risk of infections, but the researchers were also curious about how it might affect an ongoing infection. Positively, it turns out. Patients with Covid-19 who received vitamin D supplements significantly reduced their risk of needing intensive care.
• Reduces risk of type 1 diabetes. Among children, fewer develop type 1 diabetes if they are brought to optimal levels with supplements. The risk is reduced by up to 78%.
• Suppresses autoimmunity. Multiple Sclerosis is an example of an autoimmune disease where the link between deficiency and increased risk of the disease is quite clear. Some Swedish neurologists also recommend daily supplementation to their patients as it can calm down even an ongoing autoimmunity.  
• Live longer. Last but not least, vitamin D is linked to how long you live. In addition, the higher the vitamin D levels, the longer the life.

Read also: Vitamin D is essential for life

The sun is often not enough as a source

Vitamin D is often referred to as the ‘sunshine vitamin’ because it is formed in the skin when the sun shines on it. But only during the summer when the sun shines from a certain angle. Even then, many of us don’t get enough because frequent use of sunscreen can block its formation. Sunscreen factor 8, for example, can reduce formation by over 90%. Therefore, in practice, we are dependent on getting vitamin D through food or supplements.

Foods relatively high in vitamin D

• Oily fish
• Fish liver oil
• Eggs
• Liver   
• Fortified milk products

Many of us don’t get enough vitamin D from our diet and studies from the Swedish National Food Agency show that around 20% of Swedes are deficient, and today that limit is set at 50 nmol/l or lower in the blood. Now many people think that even 50 nmol is too low and optimal levels are more likely to be at least 75 nmol/l. Scientists point out in research papers that between 100 and 150 nmol/l is ideal for preventing cardiovascular disease and cancer. Even fewer reach these levels. Among children, deficiency is even more common, and over 80% of children in Norrbotten were deficient after the winter. In practice, therefore, many of us rely on supplements to reach optimal levels of vitamin D.

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How much supplementation is right?

Of course, it is best if the amount of supplementation is based on a test of your levels. But if you don’t have a test result, 2 000 to 5 000 IU is considered sufficient to avoid a deficiency. When it comes to getting to the optimal levels, more may be required. If you are taking a higher dose of vitamin D, it is good to test your levels after a few months. You can get the test through your health center or pay for it yourself.

By Katarina Fornander