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Benefits of Vitamin D For Men

Vitamin D is not just a fat-soluble vitamin that is naturally produced on exposure of the skin to sunlight and a steroid hormone that regulates the balance of calcium, phosphorus, and other minerals in our body[1].

It maintains the serum calcium and phosphorus level in the normal range, essential for musculoskeletal health.

It exists in two forms D2(Ergocalciferol), which is collected from plants and sun-exposed mushrooms, and D3(Cholecalciferol) is naturally synthesized in humans when skin is exposed to sunlight.

Almost every tissue and cell in the body have receptors for vitamin D.

Just one of the benefits of vitamin D for men is that it plays an essential role in the proper functioning of systems like the musculoskeletal, Nervous, Immune, and cardiovascular systems[2].

The vitamin D level is measured as the concentration of 25-hydroxyvitamin D in serum: It is considered normal if its level is ≥30 ng/mL, and the Deficiency level is ≤20 ng/mL[3].

The Normal recommended amount of vitamin D for adult men daily is 15mcg(600IU).

Leading Benefits Of Vitamin D for Men

  • Immune system strengthening
  • Prevention against Covid-19 infection
  • Male sexual function
  • Prevent cardiovascular disease
  • Bone health
  • Prevention against cancer
  • Overcome depression

Immune system strengthening 

This system is made of immune cells, and these help us fight against foreign invaders such as bacteria, viruses, practices, cancer, etc.

Interestingly, immune cells like B and T lymphocytes, Antigen-presenting cells possess receptors for vitamin D. These cells can synthesize the active vitamin D metabolite.

Vitamin D plays a significant role in modulating both innate and adaptive immune responses[4].

Prevention against Covid-19 infection

During this pandemic, many studies and researchers have proven that men with sufficient vitamin D blood serum levels are less likely to acquire covid-19 infection and mortality from covid-19, so acquiring vitamin D level through supplementation can be beneficial[5][6].

Male sexual Function benefits

Various studies on men have shown that significant levels of vitamin D serum level were

directly associated with increased values of total testosterone and higher testosterone values were linked to  Erectile function improvement in men, so, higher value of vitamin D improves both testosterone and Erectile function[7].

Prevention of Cardiovascular Diseases.

Receptors for vitamin D are present all over the vascular system. For example, endothelial cells and cardiomyocytes produce a 1α-hydroxylase enzyme that converts the 25-hydroxyvitamin D to calcitriol. 

Calcitriol possesses anti-inflammatory properties, decreases coagulation, and regulate the renin-angiotensin system that reduces the risk of heart attack, hypertension, etc.

So, maintaining a good level of vitamin D is beneficial for your heart health[8].

Important for Bone health 

We know vitamin D is a steroid hormone that is crucial for absorbing calcium and phosphates, regulating their level, and helps in the mineralization of bones associated with bone mineral density. Therefore, it’s essential to maintain an adequate balance of vitamin D to prevent diseases such as osteomalacia and, later on, Osteoporosis[9].

Prevention against Cancer 

Various studies have been performed on adult men, and these studies have provided important information that supplementation of vitamin D decreases the incidence of cancers of different etiologies[10].

Overcome Depression

Most adult populations are affected by this condition, a mood disorder that makes you feel sad and lose interest.

Many studies have confirmed that vitamin D supplement use in patients with deficiency has antidepressants effects and improves mood[11].

Symptoms Of Vitamin D Deficiency in Men

  • Fatigue
  • Depression
  • Joint and lower back pain
  • Frequent infections
  • Loss of hair
  • Erectile dysfunction

Fatigue 

If you feel low energy, mentally or physically exhausted, it may have many causes, but many studies have proven it is also related to vitamin D deficiency.

Some studies on young men’s average age (29 ± 6) years have demonstrated after treatment with vitamin D supplements, patient conditions improved[12].

Depression

It is a widespread psychiatric disorder in Men’s who often feel sad, mood swings, and that negatively impacts health one of its causes is the deficiency in vitamin D[13].

Joint and lower back pain

Vitamin D has a crucial role in the metabolism of bones and neuromuscular functioning, so if you are deficient in vitamin D, you might be prone to joint pains[14].

Many studies showed older men with vitamin D deficiency are more prone to chronic joint pain due to osteoarthritis, osteoporosis, etc.

Catching frequent infections

Men with vitamin D deficiency catch frequent infections, primarily respiratory tract infections like (common cold, pneumonia, allergies, bronchitis) regularly as it plays a significant role in the proliferation and activations of immune system cells like T & B lymphocytes and acts as immunomodulatory[15].

Many recent studies showed a correlation between vitamin D deficiency and Covid19 infection and mortality in men’s[16]

Hair loss

Loss of hair up to 100 a day is considered normal, but more significant than that could be a sign that you are deficient in vitamin D.

Many studies showed a clear link between hair loss in adult men and vitamin D serum level[17].

Erectile Dysfunction

If you are an adult man having a problem with erection during intercourse, then get your vitamin D serum level checked, as many studies have shown a clear link between erectile dysfunctioning and deficiency in vitamin D[18][19].

Sources Of Vitamin D

  • Sun
  • Diet
  • Supplements

Not enough sun exposure, living in cold climatic conditions, living far away from the equator, and insufficient vitamin D in your diet makes you more prone to its deficiency.

There are many things you can do to prevent from deficient and get enough benefits:

Sun exposure

As we know, Vitamin D is unique and synthesized through sunlight exposure to the skin.

Around 60-90% of vitamin D is naturally formed in this way, so 30 – 40min of sun exposure twice a week from 10:30 am – 03:00 pm in spring, summer, and Autumn is enough to maintain its balance in men[20].

Dietary form of vitamin 

Along with balance, you can add food rich in vitamin D in your diet as 20-30% of vitamin D is absorbed and produced in this way so, you should add foods such as Fish, Eggs(yolk), Beef liver, Diary products (Milk and fortified) in your diet[21].

Supplements 

If you are not getting enough sun exposure and dietary form of vitamin D, consider taking the supplements.

The use of supplements to prevent and treat vitamin D deficiency and related illnesses has increased drastically.

It’s mainly available in D2 (ergocalciferol) and D3(cholecalciferol); the latter form is more efficient than D2.

In Adult men with vitamin D deficiency, the total dosage of 600,000 IU should be Administered for several weeks to restore its level[22].

Supplements are readily available in stores better to take advice from a doctor.

Conclusion

It’s clear that vitamin D is essential and beneficial in many ways to health so getting enough vitamin D is necessary to maintain its adequate balance.

There are many simple things you can do to prevent and maintain its healthy level.

Alone sun exposure may do the job for you as 50-90% is synthesized naturally through the skin. At least 30 min of sun exposure twice a week is excellent.

In addition, you can add vitamin D-rich food to your diet, such as fish, eggs, dairy products, etc.

But suppose you are an aged man suffering from vitamin D deficiency, or you can’t do the things mentioned above for any reason. In that case, the best option is to take vitamin D supplements to maintain a healthy vitamin D level.

Better to consult a doctor before taking supplements or following any procedures. Make sure to check our men’s health guide to help you feeling and looking healthy.


“I have the metabolism of a sloth and a body that hates putting on muscles. This curse motivated me to study weight loss and nutrition. I want to share my experiences and knowledge to help you achieve your ideal body.”

— Christian Tanobey

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