Vitamin D, also recognized as the sunlight vitamin, is a nutrient our body produces thanks to direct sun exposure naturally. It is a fundamental vitamin for our body since it mainly helps maintain our skin and bones.

Vitamin D belongs to the group of fat-soluble vitamins; that is, it is stored in the body’s fatty tissue. Thus, its deficit can lead to the appearance of degenerative diseases such as osteoporosis, generate discomfort or muscle pain and even affect the person through insomnia or depression.

Properties and Benefits of Vitamin D

Knowing the benefits of vitamin D will allow you to see the scope of this nutrient’s properties to our body. The most outstanding benefits are:

Calcium and Phosphorus Absorption

The primary purpose of vitamin D is to assimilate minerals such as calcium or phosphorus, which allows to fix the bone structure and thus prevent problems such as osteoporosis.

Thanks to vitamin, bone decalcification, the fragility of the bone structure, and the prone to breakage are avoided if an excellent fixed dose of calcium is not available.

Immune System Booster

Our body requires vitamin to fight viral and bacterial diseases. Thus, its consumption allows us to strengthen the immune system and keep us healthier. Hence, in part, it is said that when we are sick it is so good to eat oranges.

Improves the Nervous System

Vitamin D directly influences the transmission of nerve impulses between the brain and the body, favouring the nervous system’s proper functioning and facilitating muscle contractions.

In this sense, acquiring this nutrient is more important, if possible, in developing children and athletes.

Improves Blood Pressure

blood preasure

Vitamin D helps balance blood pressure levels, thus preventing the development of heart disease, so the nutrient helps strengthen the heart.

Keeps Skin Hydrated

Vitamin D is also perfect for dry skin since one of the benefits of vitamin on the skin is that it maintains its hydration. Although vitamin is necessary, constant exposure to the sun is not good since, otherwise, the opposite would happen: the skin would be dry and damaged.

However, vitamin D3 specifically (a vitamin belonging to the group of vitamins D) protects the skin from dehydration and UVA rays, helping us to make our dermis look much healthier.

In this sense, it is not that vitamin D hydrates the skin exactly but that it prevents it from becoming dehydrated and damaged since one of the symptoms of a lack of vitamin D is dry skin.

Prevents Cancer

Taking vitamin D daily can help us reduce the chances of developing cancer, specifically breast cancer in women and prostate cancer in men.

Likewise, scientific studies have observed that this vitamin is beneficial for treating ovarian and uterine cancer.

Strengthens the Hair

On the other hand, vitamin D is also essential for hair. As it helps prevent hair loss and provides shine and strength. Also, vitamin helps make hair grow faster.

Lack of vitamin D: symptoms

As we have previously pointed out, vitamin D is a fundamental nutrient for our body. The lack of this vitamin can affect our health and mood. So it is essential to know the symptoms of vitamin  deficiency to give it even more value. Namely:

  • Weak bones: in its primary function, vitamin  deficiency can lead to problems in the bone structure, such as pain or discomfort.
  • Weakness in the teeth or cavities: the lack of vitamin  can affect the teeth, favouring the appearance of holes or weakening the teeth.
  • Depression: if our body lacks vitamin , the feeling of sadness increases. It occurs because serotonin levels fall due to lack of sun exposure, making us more prone to depression.
  • Heart disease: the absence of vitamin  in our body increases the risk of heart disease or diabetes. Since the vitamin is closely related to circulation and glucose metabolization processes.
  • Stomach problems: if you suffer from gastrointestinal issues. The absorption of fats and, therefore, of said vitamin is difficult since it is fat-soluble. Gastrointestinal issues may not allow you to get this vitamin properly, which translates into other problems. Such as those discussed above.

How to Take Vitamin D

The main routes to obtain vitamin D are through direct exposure to sunlight or diet:

  • Sun exposure: go outside every day to enjoy natural light. Sunbathing between 15 and 30 minutes daily will be necessary for your skin to produce vitamin.
  • Food: eggs, dairy products, salmon, tuna, red meat, and red fruits. These are some foods that will allow you to obtain a good dose of vitamin .

However, it is also likely to take in the form of supplements. Something essential for people with darker skin since the melanin present in the skin makes it difficult to absorb vitamin  through sun exposure


Vitamin D is one of the essential fat-soluble vitamins for the normal formation of bones and teeth and calcium absorption in the intestine. Vitamin deficiency can reason osteoporosis and rickets.

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