Vitamin D: 'The higher the vitamin D levels are, the better', this and other myths around vitamin D busted

Vitamin D is a fat-soluble vitamin that includes vitamins D1, D2, and D3. When your skin is directly exposed to sunlight, your body produces vitamin D naturally. To ensure adequate levels of vitamin D in your blood, you can also get it from certain foods and supplements. Getting enough vitamin D is important for the typical growth and development of bones and teeth, as well as improves resistance to certain diseases.

However, there are several myths associated with Vitamin D due to which many people overconsume it leading to a condition called vitamin D toxicity. Overconsumption of vitamin D also affects the kidney. Hence, as much as it is important to know about the benefits of vitamin D, it is also important to be informed about it in the correct way.

Here are several myths surrounding vitamin D and the facts associated with them:

No. This is not true.

Vitamin D is a good example of how too much of a good thing can be harmful. Adults aged 19 to 70 should consume 15 mcg (600 IU), while those aged 71 and up should consume 20 mcg (600 IU) (or 800 IU). For people aged 9 and up, the daily limit is 4,000 IU, Check the IU on the bottle when selecting a supplement. Ideally, have a blood test done by your doctor to determine whether you need a supplement in the first place.

Over dose of vitamin D leads to toxicity. It affects the normal functioning of kidneys.

This is a very common myth around vitamin D.

It's not impossible to get your vitamin D fixed solely through food, but it's difficult because few foods contain enough D. Eggs, cheddar cheese, fortified foods like milk and cereal, and portobello mushrooms are among the most common vitamin D foods consumed. These foods only provide a small portion of the recommended daily allowance (RDA) for vitamin D.

There is no scientific evidence supporting this claim.

While there is a link between obesity and vitamin D deficiency, according to the US National Institutes of Health, there is no scientific evidence that taking a vitamin D supplement will help you lose weight. Because it's still unclear whether low vitamin D status is a consequence of obesity or in some way involved in its cause, a previous study found that obese and overweight women who raised their vitamin D levels to a normal level with a supplement while eating a low-calorie diet and exercising lost more weight than women who were also on a low-calorie diet and exercising but were unable to raise their vitamin D level.

There's a reason it's called the "sunshine vitamin." According to Harvard Health Publishing, ultraviolet B light from the sun converts a chemical in your skin into vitamin D3. Vitamin D3 is transferred from your liver to your kidneys, where it is converted into a usable form of vitamin D. However, wear sunscreen with at least SPF 15 and protective clothing to avoid too much sun exposure, which increases your chances of skin cancer and wrinkles, according to the National Institutes of Health.

Vitamin D appears to play a role in serotonin synthesis. Serotonin is a hormone that aids in mood and sleeps regulation. Low vitamin D levels have been linked to mood disorders, according to research. There are a variety of reasons for depression, but low vitamin D levels may be one of them. Increasing your vitamin D levels to the normal range may help. Even so, there are issues with the connection.

You'll want to make sure you're getting enough vitamin D to keep your immune system in prime condition. Vitamin D may help prevent or lessen the severity of respiratory infections, according to research, especially if you have a deficiency. One of vitamin D's main functions is to assist in the activation of T cells, also known as "killer cells" in the body. Foreign pathogens, such as viruses, are detected and destroyed by T cells. As a result, vitamin D is especially important for maintaining a healthy immune system capable of fighting off foreign pathogens.

If you're trying to prevent or manage type 2 diabetes, it's time to check your vitamin D levels with your doctor. Vitamin D supplementation for six months improved insulin sensitivity in people at risk for type 2 diabetes as well as those who had recently been diagnosed, according to a study. Vitamin D supplementation, according to the researchers, may help prevent the onset of type 2 diabetes or slow the progression of the disease.