Vitamin D And Its Potential Powers At Midlife

The most natural way of getting Vitamin D is via reduced exposure to sunlight, that is why it is regarded as the sunshine vitamin.

At midlife (from 40 and above) it is important to be aware of your intake of vitamin D - both natural and supplements since research has portrayed its potential roles in the prevention of diseases attached to old age.
Vitamin D is important since it's main function is to regulate the amount of calcium and phosphate in the body, which are vital for the growth and maintenance of healthy bones, teeth and muscles. 
Therefore here are potential powers of Vitamin D.

Vitamin D and certain Cancer 

Several studies have shown that vitamin D not only reducing the risk of 30 types of cancer - especially colon, prostate and chest cancers - but it also reduces malignant growth in cancers already present.

Vitamin D and Osteoporosis

Osteoporosis is a condition of fragile bone with an increased susceptibility to fracture and the risk is high in women over 40 years of age. Vitamin D is critical for your body to be able to use calcium and build bone properly, thus women who are over 40 or who have risk factors for osteoporosis should be sure to get adequate amounts of vitamin D.

 Vitamin D and Depression

Depression is a common health problem at midlife especially in the menopause years of a woman. Therefore, it is advised that you should be on guard over seasonal mood swings, thus you might want to boost your vitamin D intake during those darker months.
Even science has revealed that when people are exposed to sunlight, their mood automatically elevates and they become more cheerful due to the brain hormone serotonin.

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Vitamin D and Diabetes

Studies have shown that a low level of vitamin D results in a decrease in the release of insulin in the body, insulin resistance, and type 2 diabetes.

Therefore, not only does vitamin D make your body’s use of insulin more effective, it seems to prevent or minimise both type 1 and type 2 diabetes. Although studies are yet to show the relationship between low vitamin D levels and diabetes.

Other potential powers of Vitamin D 

• Prevents Cardiovascular disease
• Reduces risk of Obesity
• Irritable bowel syndrome, 
• Prevents muscle weakness, 
• Prevents multiple sclerosis, 
• Prevents Osteoarthritis,
• Celiac disease etc.

Studies have shown that adequate levels of vitamin D in the body inhibit inflammation

According to Dr Mercola, "you should strive to optimise your vitamin D levels via sun exposure, supplements and food, to maintain a healthy blood level of 40-60 ng/ml year round.

Food Sources of Vitamin D

• Beef liver
• Salmon
• Egg yolks
• Sardines
• Cheese
• Fortified milk, orange juice, cereal and yoghurt

Deficiency of Vitamin D

Extreme cases of a low level of vitamin D in children can lead to rickets - the bones become soft and weak and misshapen as they continue to grow.

In adults, vitamin D deficiency can lead to osteomalacia — causing severe bone pain and muscle aches. 

Symptoms of lack of Vitamin D

The symptoms in adults include:

• Tiredness aches and pains, and a general sense of not feeling well;
• Severe bone or muscle pain or weakness that may cause difficulty climbing stairs or getting up from the floor or a low chair, or cause you to walk with a waddling gait;
• Stress fractures, especially in your legs, pelvis, and hips.

How much Vitamin D is required

The amount needed in the body depends on few factors such as:

•  Body weight - People with higher body weight or muscle mass also require more vitamin D than people with slighter stature because vitamin D is fat soluble.
• Age - since older adults are more inclined to stay indoors, they get less sun exposure and people over the age of 50 don't produce vitamin D as easily by metabolising sunlight, and their kidneys don't convert vitamin D into a form their body can use quite as quickly.
• Skin colour - people with darker skin colour need 10 times more sun exposure to generate the same amount as in someone with pale skin. Thus the more pigment you have, the more sunlight you need to get adequate "D" levels.

The Institute of Medicine (IOM) recommends 20 nanograms per milliliter (ng/ml) of serum concentration of 25-hydroxy vitamin D as an adequate level, or 600 IUs a day for individuals up to age 70 and 800 IUs if for people over 70.

Experts recommend Vitamin D3 supplement for those who can't get enough sunshine.

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NOTE: Certain people should not take calcium (vitamin D) supplements especially those with a history of kidney stones. Such people are advised to talk to their doctor before taking any supplements.

Women are regularly mentioned because history has shown that their bones degrade faster than their male counterparts.

The reason is, when a woman reaches menopause, the loss of bone density accelerates rapidly - up to 20% in just seven years.

There should be a balanced level of vitamin D in your because too much of it can lead to high levels of calcium in the blood which can cause heart and kidney problems.