'Pinoy MD:' Three surprising effects of Vitamin D
When we were kids, we always hear adults saying that Vitamin D (a.k.a. Sunshine Vitamin) is very important to the body. Despite this, we barely have an idea of how vital it is and its several important functions to our body.
Here are some surprising benefits of Vitamin D that we learned from Doc Oyie of Pinoy MD.
1. Our body needs to be exposed to Vitamin D
According to Doc Oyie, our body regularly produces vitamin D when it's directly exposed to sunlight. Exposing your skin for 30 minutes can produce as much as 10,000 to 15,000 units of vitamin D in your body, depending on skin tone. The darker the skin tone, the longer the exposure needed to get the maximum amount of units for your body.
However, if you use sunblock with an SPF of 15 or higher, it will also block the same amount of units of vitamin D in your body.
Doc Oyie advises to never be afraid to be exposed to sunlight since it's very vital for your health. The optimal time to expose your body is 30 minutes around 7:00 am until 9:00 am.
2. Vitamin D reduces depression and other mental health conditions
If you're feeling a bit down lately, maybe all you need is a little sun exposure. Research has shown that vitamin D helps play a role in regulating mood swings and warding off depression.
Doc Oyie claims, “Mas nahihirapan ang mga tao na nagkakaroon ng manifestation of depression or they don't respond to the treatment of anti-depressants kung ang kanilang vitamin D level po ay mababang-mababa.
“Below 39 nanograms per ml would also increase your risk for developing symptoms or developing the condition of depression.
“Hindi lang depression pati other mental conditions like schizophrenia and other subtle or benign condition involving our brain can manifest due to severe vitamin D deficiency tulad po ng chronic migraine headache.”
3. Vitamin D fights disease
In addition to its primary benefits, research also suggests that vitamin D may also play a vital role in the immune system.
“Vitamin D is also very important for our immune system,” he explains.
“Ang ating immune system hindi lang po dapat ito ay malakas at matatag, mahalaga rin po na ang ating immune system ay matalino. Kung hindi po ito ay matalino ay baka hindi niya marecognize ang sarili niyang cell at baka atakihin niya ito… 'yan na po ang tinatawag nating auto-immune disease.
“One of the things that help regulate the immune system for defending you is an optimal amount of vitamin D.”
So how much vitamin D do you actually need?
According to the Institute of Food and Agricultural Sciences, there is a recommended number of IU (international units) per day. IU is the standard type of measurement for drugs and vitamins that help experts determine the recommended dose, toxicity, and deficiency levels for each person.
Here's the recommended IU for vitamin D:
Children and teens: 600 IU
Adults up to age 70: 600 IU
Adults over age 70: 800 IU
Pregnant or breastfeeding women: 600 IU
Always remember to get your daily dose of vitamin D, mga Kapuso!