Vitamin D is a group of fat-soluble secosteroids responsible for increasing intestinal absorption of calcium, magnesium, and phosphate, and many other biological effects. In humans, the two most important compounds in this group are vitamin D3 (cholecalciferol) and vitamin D2 (ergocalciferol).
Vitamin D, a fat-soluble vitamin, acts in the calcium and phosphorus metabolism in its active form (1,25-dihydroxy vitamin D). It may help prevent and treat autoimmune diseases, including diabetes mellitus.
Many studies have looked at the role of vitamin D in diabetes and have shown an association between low levels of vitamin D and increased risk for Type II diabetes and its complications.Vitamin D supplementation may help lower average blood sugar levels in people with Type II diabetes; and is especially effective in people who also have a vitamin D deficiency, and are non-obese and deficient.
"Caution should be taken with vitamin D dosages, for people with or without diabetes,” said Smith. “The standard dosage is 400 IUs per day, but for those with diabetes, the current recommended safe daily dose to maintain optimal vitamin D levels is 1,000 to 2,000 IUs per day.”
Vitamin D deficiency is associated with a decreased insulin release, insulin resistance and Type II diabetes in experimental and epidemiological studies. Animal studies show that 1α,25-dihydroxyvitamin D3 (1,25(OH)2 D3) stimulates the pancreatic β-cell to secrete insulin. Therefore, the correction of vitamin D deficiency may result in improved glucose control and has beneficial effects on complications of diabetes Type II.
It was found that vitamin D supplementation was associated with reduced FPG and HbA1c among patients with 25-hydroxyvitamin D (25(OH) D) deficiency at baseline . The dosage and duration of vitamin D supplementation are other important contributors to glycemic control outcomes for patients with Type II diabetes.
Vitamin D may facilitate insulin function by regulating its receptor expression, so it may be increases insulin sensitivity . Vitamin D may also regulate glucose homeostasis by stimulating insulin release from pancreatic B-cells.
The signs of vitamin D deficiency can range from bone pain and muscle weakness to depression and weakened immune system, while longer-term deficiency can result in obesity, high blood pressure, psoriasis, osteoporosis, chronic fatigue, Alzheimer's disease, cancer and Type II diabetes.
A meta-analysis reported that vitamin D supplementation significantly reduced the risk of Type II diabetes for non-obese people with prediabetes.Another meta-analysis reported that vitamin D supplementation significantly improved glycemic control [homeostatic model assessment-insulin resistance (HOMA-IR)], hemoglobin A1C (HbA1C), and fasting blood glucose (FBG) in individuals with Type II diabetes. In prospective studies, high versus low level of vitamin D was respectively associated with significant decrease in risk of Type II diabetes, combined Type II diabetes and prediabetes, and prediabetes.A 2011 Cochrane systematic review examined one study that showed vitamin D together with insulin maintained levels of fasting C-peptide after 12 months better than insulin alone.
The best food sources of vitamin D are oily fish, including salmon, mackerel, and sardines. Other sources include egg yolks, red meat, and liver. Vitamin D is added to some foods too, including breakfast cereals, plant milks and fat spreads.
Vitamin D helps regulate the amount of calcium and phosphate in the body. These nutrients are needed to keep bones, teeth and muscles healthy.
A lack of vitamin D can lead to bone deformities such as rickets in children, and bone pain caused by a condition called osteomalacia in adults.
Vitamin D deficiency can lead to a loss of bone density, which can contribute to osteoporosis and fractures (broken bones). Severe vitamin D deficiency can also lead to other diseases: In children, it can cause rickets. Rickets is a rare disease that causes the bones to become soft and bend.
Sunlight is the best way to increase your Vitamin D levels naturally. Due to this reason, Vitamin D is sometimes referred to as "Sunshine Vitamin." To get the best out of it, you should spend atleast 15 to 20 minutes under the sun. Make sure the sunlight touches your skin for the designated amount of time.In spring and summer, 25 percent of the body (the hands, face, neck and arms) is exposed to the sun, and in these seasons, about 8 to 10 minutes of sun exposure at noon produces the recommended amount of vitamin D.The best time to soak yourself in the sun to get the maximum vitamin D is between 10 am to 3 pm. At this time, the UVB rays are intense and it is also said that the body is more efficient in making vitamin D at this time.
Levels of 50 nmol/L (20 ng/mL) or above are adequate for most people for bone and overall health. Levels below 30 nmol/L (12 ng/mL) are too low and might weaken your bones and affect your health. Levels above 125 nmol/L (50 ng/mL) are too high and might cause health problems.
Besides the sun, dry fruits are a great source of Vitamin D.
Top Vitamin D Dry Fruits are listed below:
Almonds, Figs, Raisins, Pistachios,Cranberries,
Prunes,Almond and soy milk
Almond milk is one of the best vegan sources of healthy Vitamin D. Almond, oat, soy milk are all rich in vitamins and minerals. You will be surprised to know that fortified almond milk provides 25% of the recommended daily intake for vitamin D !
Both male and female of 14 to 70 years of age requires 15 microgram that is 600 IU of vitamin D whereas both male and female of more than 70 years of age requires 20 microgram that is 800 IU of vitamin D.If you choose to take vitamin D supplements, 10 micrograms a day will be enough for most people. Do not take more than 100 micrograms (4,000 IU) of vitamin D a day as it could be harmful.
It's also believed that vitamin D helps beta cells survive in a person with diabetes — whose body is otherwise trying to gradually destroy those cells — by interfering with the effects of cytokines, which are produced by the immune system. Vitamin D also plays a critical role in regulating the body's use of calcium.
Two forms of vitamin D are available in supplements: vitamin D3 and vitamin D2. Both can help correct vitamin D deficiency, but most doctors recommend D3 because it is slightly more active and therefore slightly more effective. Vitamin D3 is naturally produced by animals, including humans.
With a meal: Vitamin D is a fat-soluble vitamin. This means it does not dissolve in water. Your body absorbs Vitamin D better when it is consumed with healthy fats, such as avocados, nuts, eggs, and seeds. Taking your supplement with breakfast or lunch is recommended, or you can even take it with an afternoon snack.If you choose to go the supplement route, Clifford recommends taking around 400 to 800 IU of vitamin D3 (cholecalciferol) per day. “Vitamin D3 is the form that is already stored in the body, so some studies have found it to be more effective,” Clifford.Several foods are fortified with vitamin D.
The main consequence of vitamin D toxicity is a buildup of calcium in your blood (hypercalcemia), which can cause nausea and vomiting, weakness, and frequent urination. Vitamin D toxicity might progress to bone pain and kidney problems, such as the formation of calcium stones.
Information compiled by:
Dr. Bhairavsinh Raol
