It’s called the “sunshine vitamin,” but what does Vitamin D actually do for your body? And with so many health claims circulating online, what is scientific fact versus mere speculation?
This animated guide takes you on a deep dive into the science of Vitamin D. We explore its one undisputed, critical role in maintaining strong bones and then examine the evidence for its other widely discussed benefits—from boosting your immune system to fighting depression and reducing cancer risk. Crucially, we explain the difference between a proven cause-and-effect and a simple correlation, so you can understand the true power of this essential nutrient.
Empower yourself with credible, science-backed information to make the best decisions for your health.
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Disclaimer: This video is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult with a physician or other qualified health provider with any questions you may have regarding a medical condition.
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It’s called the sunshine vitamin for a reason. But how does our body actually harness the power of the sun? When exposed to sunlight, our bodies convert cholesterol into this essential nutrient. Most people get at least some of their daily requirement this way. Only a few foods natural contain it, which is why it’s so heavily emphasized. But what does it actually do? It’s important to know that most research is observational, not proving cause and effect. Gold standard trials are rare. With that in mind, its first and clearest benefit is bone health. Vitamin D is essential for absorbing calcium. This allows the body to maintain calcium and phosphate levels, promoting the growth and maintenance of strong bones. Without enough, it can lead to diseases like ricketetts in children and osteoporosis in older adults, increasing fracture risk. However, studies show supplements may only make a difference if you are truly deficient. For healthy adults, they may not reduce fracture risk. What about seasonal depression? Because less winter sun means less vitamin D. It might affect serotonin, our feel-good hormone. But this may just be a correlation. Less sunlight causes lower vitamin D and can affect mood independently. The link isn’t proven. It may protect against respiratory infections. Correcting a deficiency could help your immune system fight off colds, the flu, and even COVID 19. Some studies link deficiency to a higher risk of heart disease and stroke. But again, a direct causal link has not been proven. For diabetes, it may increase insulin sensitivity and protect beta cells, potentially reducing the risk of type 2. But evidence remains mixed. Regarding cancer, some evidence suggests it may reduce the risk of dying from certain cancers, though not necessarily preventing them outright. Because there are receptors in brain tissue, deficiency has been linked with an increased risk of cognitive decline and dementia. And for autoimmune conditions, its anti-inflammatory properties may help regulate the immune system and reduce symptoms. So, how much do you need? The recommended amount is 600 international units for most adults. It’s difficult to get that much through diet alone as even fortified foods have relatively small amounts. But be careful, there can be too much of a good thing. The safe upper limit for adults is 4,000 IU per day. The takeaway, vitamin D is essential for strong bones, can help fight infections, and may lower the risk of death from certain cancers. While more research is needed for other benefits, if you suspect a deficiency, talk to your doctor.
