Vitamin D, also referred to as the Sunshine Vitamin is one of the essential vitamins required for overall body health. It plays important roles in the body which include it absorbs calcium in the intestines and also controls the amount of calcium needed in your body. Therefore, it is essential in forming, strengthening, and maintaining your bones. Also, it helps in muscle, lung, and heart functioning.
Vitamin D can be naturally produced by the body from sun exposure and can also be consumed in supplements or foods. The main food sources includes salmon, milk, mackerel, cod liver oil, mushrooms, beef liver, yoghurt, and orange juice among other foods. However, it should be noted that even though the sun stimulates our bodies to produce vitamin D, over-exposure to the sun can cause premature aging of your skin and in other cases skin cancer.
Importance of Vitamin D
Having adequate vitamin D in the body is very important for various reasons, a few benefits of vitamin D include
- Immunity: Studies have proven that vitamin D deficiency is a major contribution to lower body immunity and presence of more illness such as flu and cold outbreaks. Overall, vitamin D regulates the immune system fight diseases and for optimal efficiency in the functioning of the brain, immune system, and the nervous system.
- Weight Loss: Deficiency of vitamin D always makes you feel hungry irrespective of how much you have eaten. This is because lack of sufficient vitamin D in the body interferes with the appetite hormone Leptin that tells you whether or not you are full. Appropriate leptin levels in the body create satiety and aids in weight loss.
- Strong Bones and Teeth: Research shows that this aids in the absorption of calcium therefore greatly preventing bone fractures. Calcium is essential for strengthening bones and teeth. Vitamin D also prevents falls by enhancing effective muscle contraction and improves balance.
- Mood: Studies suggest that lower levels of vitamin D are associated with higher incidence of unhappiness and depression. Vitamin D helps to improve mood and the higher (enough) the level, the more likely that you will feel happier. Also according to a study done in 2014, vitamin D supplements were found to have positive effects of anti-depressants.
- Heart and Kidney Functioning: Vitamin D protects the body against heart diseases such as heart failure and high blood pressure. Higher blood pressure is associated with lower the levels of vitamin D. Also, vitamin D helps to manage kidney disease and regulating kidney functioning since it is a fat-soluble vitamin.
- Lungs: Studies show that vitamin D plays a very important role in improving lung functioning and keeping our lungs healthy. It has anti-inflammatory properties which are very beneficial to your lungs.
Vitamin D also plays a major role in protecting the body against various health conditions such as multiple sclerosis, cancer, osteoporosis, dementia, and type 1 diabetes. It also aids in regulating insulin levels in diabetes management.
Side Effects of Vitamin D
Although vitamin D plays a major role in ensuring a healthy body excessive levels can result in negative effects. Some of the side effects associated with excessive vitamin D consumption include
- Constipation
- Weight Loss
- Vomiting and Nausea
- Poor Appetite
- Kidney Damage
- Increased Urination and Thirst
- Pancreatic Cancer
- Itching
- Weakness
- Heart Rhythm Complications
You should not consume higher than recommended amounts of doses of vitamin D. In case you have to, it’s important to first consult with your doctor.
Can Vitamin D Cause Constipation?
In case you are experiencing constipation from vitamin D, this means that you have been magnesium deficiency for quite a long time. Also, higher levels of vitamin D, especially in children, can contribute to constipation. In case the stomach takes too much of calcium, inability to absorb other important nutrients may result. If the digestive system is not able to absorb enough fiber which helps to soften the stool, then constipation occurs.
Vitamin D deficiency constipation symptoms include infrequent bowel movements, lumpy stools, abdominal pain, and trouble passing stool among others.
How to Treat If Vitamin D Causes Constipation
There are many over the counter medications that can help relieve constipation. Although some vitamins are constipating, certain vitamins are natural stool softeners and can help ease constipation. Below are a few
1. Vitamin C:
Vitamin C is a water-soluble vitamin can help create an osmotic effect in the digestive tract. By pulling water into your intestines, it will aid in softening your stool. Also, it should be noted that excessive amounts of vitamin C are harmful. It can cause nausea, diarrhea, and stomach cramps.
2. Vitamin B-5:
It is also referred to as Pantothenic Acid. It stimulates muscle contractions in the digestive system as a result moving stool through the bowels.
3. Folic Acid:
It is also referred to as Vitamin B-9 or Folate. It aids in relieving constipation by stimulating the production of digestive acids. In case the levels of the digestive acid may have been lower, an increase in the acid level can speed up digestion and help move stool through the colon.
4. Vitamin B-12:
It should also be noted that lower levels of vitamin B-12 in the body can cause constipation. Increasing the consumption of vitamin B-12 in your daily intake can aid in easing constipation symptoms.
Medically Reviewed By
Catherine is a dedicated freelance health and science writer committed to excellence and professionalism. She specializes in health topics including diet and nutrition, immune-related diseases, surgery, and cancer.
