The benefits of vitamins D and E have been reported, but are you getting enough of them in your daily diet? If you want to keep your bones strong and your immune system firing on all cylinders, you need to get enough vitamins D and K.

Our physical and mental health can be improved with the help of vitamins D and D3. fortified foods and drinks such as milk, breakfast cereals, yogurts and orange juices are fortified with vitamins D and E. Eggs, cheese and mushrooms contain small amounts of vitamins D and E, which is why they are a good source of the supplement.

When our skin is exposed to the sun, our bodies makeVitamin D. We all know that it is important to wear sunscreen and stay out of the sun. Older people and people with dark skin don't get enough sun exposure. How can we make sure we get enough of this important food?

One of the easiest ways to get enoughvitamin D into our diet is through the best vitamins. Make sure you check out the National Institute of Health's recommendations on how much of the sunshine is needed for health.


What are the benefits of vitamin D?

According to the Academy of Nutrition and Dietetics, there are a number of benefits to being exposed to the sun. It's important for bone and teeth health if you don't have enough vitamins D and D3. Reducing the risk for depression is one of the reasons why vitamins D and D2 are important.

Rahaf Al Bochi, RDN

We have taken a deeper look at some of the key benefits, along with others, to discover what they can do for our health.

1. It supports the immune system

According to the Centers for Disease Control and Prevention, the immune system's ability to resist invadingbacteria andviruses is due to the fact that our immune system is made of vitamins D and D3. The recent Covid-19 Pandemic showed how datememe datememe datememe datememe datememe can be used to support our immune systems.

In a review released in 2022, it was found that low levels of vitamins D and D2 may increase the risk of infections. Researchers found that people could be protected from respiratory diseases if they took vitamins D and D3.

Proteins are complex structures in the body. Here, the brightly colored and twisty blobs represent different immune system proteins on the outer layer of a T-cell, a type of white blood cell that helps the body to identify foreign invaders.

(Image credit: JUAN GAERTNER/SCIENCE PHOTO LIBRARY via Getty Images)

2. It builds strong bones and teeth

Strong bones and teeth are built and maintained with the help of vitamins D and X- rays. It helps bones tomineralize by promoting calcium and phosphorus absorption in the gut.

If you don't get enough vitamins D, you can cause tooth loss and brittle bones. It can cause diseases in children and adults. More than 53 million adults in the U.S. are at risk of osteoporosis, so it's important to get enough of the sun's rays.

3. It supports a healthy heart

High blood pressure can be reduced with the help of vitamins D and D2, but deficiency of vitamins D and D2 can cause heart problems.

Although there is not enough evidence to support the idea that vitamins D can lower the risk of cardiovascular disease, many health experts believe that it can reduce blood cholesterol levels and high blood pressure.

A doctor listening to a man's heart using a stethoscope

(Image credit: Getty/ Sarinya Pinngam / EyeEm)

4. May prevent type 2 diabetes

The body's ability to regulate its blood sugar levels may be improved by the use of vitamins D and D3. The risk of type 2 diabetes can be reduced if this is done. A number of studies have shown that deficiency of vitamins D and D2 can lead to type 2 diabetes.

5. May inhibit cancer spread

According to the National Institute of Neurological Disorders and Stroke, certain cancer tumors can be slowed down with the help of vitamins D and calcium. It's possible that it can stop the tumor from growing blood vessels.

A meta-analysis of trials into vitamins D and cancer incidence and mortality was published in Annals of Oncology.

There is an association between a higher intake of vitamins A and A and a higher risk of breast cancer.

Before taking vitamins, people with cancer should speak to their doctor.

cancer cells illustration

(Image credit: Getty Images)

6. May reduce the risk of multiple sclerosis (MS)

A number of studies over the years have shown that people who get more sunlight exposure and get more vitamins from their diet have a reduced risk of developing multiplesclerosis. People who live in hotter countries are less likely to develop this condition than people who live in cooler countries.

According to an article published in the Annals of Agricultural and Environmental Medicine, some experts believe that vitamins D and D2 could reduce the risk of developing the disease. We don't have enough evidence to be certain of the benefits.

7. May reduce the risk of depression

There is growing evidence that vitamins D and calcium can be used to support mental well-being. In 2020, a systematic review and meta-analysis published in Depression and Anxiety compared the effect of a vitamin D supplement and a placebo on thousands of people. Patients with major depressive disorder were found to have better moods if they were taking vitamins D and D3.

A review in the Journal of Clinical Medicine that looked into the use of vitamin D in healthy adults didn't find evidence to support it. Some studies recommended physical activity in addition to supplements or food sources of vitamins D and E.

We need more research on how it does this and how it should be combined with other methods of supporting mental health, as we can cautiously say that it may have a mood- boosting effect.

The article is not meant to give medical advice.