Vitamin D: Benefits, Food Sources & Side Effects

Vitamin D is sometimes called the “sunshine vitamin.” Vitamin D is a fat-soluble vitamin. There are three types of vitamin D: D-1, D-2, and D-3. Your body produces vitamin D when you are in direct sunlight. You can also get it through certain food and supplements to make sure your blood has enough of the vitamin in it.


Vitamin D is important. It helps your body absorb calcium and phosphorus. It also helps keep your immune system healthy. Having enough vitamin D is very important for good health and strong bones and teeth, too. If you don’t get enough vitamin D, then you are at risk of developing bone problems, like soft bones or fragile bones.

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Vitamin D Helps to Fight With Diseases

Vitamin D may help decrease your risk for certain illnesses. Vitamin D helps get rid of the flu, and it might also reduce your chance of getting multiple sclerosis or developing heart disease.

It Reduces Depressions

Some research has shown that vitamin D might play an important role in regulating mood and warding off depression. In one study, scientists found that people with depression who received vitamin D supplements noticed an improvement in their symptoms.

In another study of people with fibromyalgia, researchers found vitamin D deficiency was more common in those who were also experiencing anxiety and depression.

Promotes Weight Loss

If you want to lose weight or prevent heart disease, consider taking vitamin D supplements. Vitamin D fills up your body with the calcium and other vitamins it needs. The study found that people who took a pill with extra vitamin D were able to lose more weight than those subjects who did not take the pills. Scientists said that this is because vitamins make you feel full and can help you not eat as much.

Vitamin D Food Sources

It is hard to get enough vitamin D, so many foods are fortified with it. Foods that contain vitamin D include:

  1. Salmon
  2. Sardines
  3. Egg yolk
  4. Shrimp
  5. Milk (fortified)
  6. Cereal (fortified)
  7. Yogurt (fortified)
  8. Orange Juice (fortified)

Vitamin D Deficiency

People who have a vitamin D deficiency will not show any symptoms. But it could cause the following problems:

A Person Often Gets Sick or Has an Infection

Vitamin D is good for your body. It helps to regulate the immune system and prevents infections in the upper respiratory tract.

Fatigue & Muscle Weakness

Vitamin D is important for our bones. If we don’t get enough, it can make the bones weak and cause muscle weakness too. This can also lead to fatigue. Researchers found that taking vitamin D every day for 5 weeks can help reduce symptoms of fatigue in people with this problem.

Joint Pain

Vitamin D can make your bones stronger and help them stay healthy. If you have pain in your joints, then this could be because of a vitamin D deficiency. A 2012 study found that people who had vitamin D deficiencies were more likely to get rheumatoid arthritis.

Side Effects of Vitamin D

Vitamin D is safe if you take it in the right amount. Some side effects may happen if you take too much, but many people do not have these side effects. Side effects of taking too much vitamin D are fatigue, headache, loss of appetite, and others. But for long periods of time more than 4000 units (100 mcg) daily may be unsafe and cause really high levels of calcium in the blood.

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