We may obtain vitamin D through food, but our bodies also produce it as a hormone. It has long been recognized that this fat-soluble vitamin aids in the body’s absorption and retention of calcium and phosphorus, both of which are essential for bone development. Additionally, vitamin D may lessen the development of cancer cells, aid in the management of infections, and lessen inflammation. However, does vitamin D make you taller? Is it a myth or fact?
Types of vitamin D
There are five different types of vitamin D. Only two, however, are important in daily diet, especially for height growth. Both commercially produced forms of vitamin D are used as prohormones in the creation of enriched foods and dietary supplements. The sole difference between vitamins D3 and D2 is their chain structures. Despite the fact that the difference as mentioned earlier does not affect metabolism, vitamin D, D2, and D3 variants are only equivalent at low concentrations. In high quantities, vitamin D3 is far more effective than vitamin D2.
Additionally, vitamin D3 is advised because it is the type of vitamin D that the bodies naturally produce from sunshine. Due to an increase in manufacturers moving from vitamin D2 towards vitamin D3, nutritional supplements containing this type of vitamin D have become more and more well-liked in recent years.
Vitamin D2 (ergocalciferol)
Due to humidity and temperature changes, this vitamin is more susceptible. Supplements containing vitamin D2 can be more susceptible to deterioration over time as a result.
Vitamin D3 (cholecalciferol)
When your skin is exposed to sunshine, vitamin D3 is produced. Nevertheless, use caution if you want to spend a significant amount of time in the sun without using sunscreen. Sunburns significantly increase skin cancer risk.
Despite this, plenty of people around the world receive very little sunlight. They either reside in a nation with little winter sunshine or work indoors. If this is your case, be sure to consistently consume a lot of foods high in vitamin D, or take supplements.
Sources of Vitamin D
In general, Vitamin D can be found in cod liver oil, salmon, swordfish, tuna fish, sardine, beef liver, egg yolk, and fortified food and drinks. It can also be obtained by exposing yourself to the sun in the early morning.
Vitamin D2 is mostly obtained from plants and fortified foods, such as mushrooms (grown under UV light), fortified meals, and nutritional supplements.
Only foods made from animal sources contain vitamin D3, including fatty fish, fish oil, liver, egg yolk, butter, and nutritional supplements.
Vitamin D and height
Little was known about the effects of vitamin D shortage in children and teens, even though it is general knowledge that vitamin D deficiency in grownups can result in bone-related disorders including osteoporosis and cancer.
Prior to the 19th century, few people understood the underlying causes of rickets, a common condition that stunts children’s growth by impeding appropriate mineralization of their cartilage and bones. After researchers discovered that sunlight and cod liver oil may treat this illness, they finally came to the conclusion that the cause of the issue is a deficiency in vitamin D. Since this discovery, vitamin D-rich foods and supplements have been provided to kids and teens all over the world to promote healthy growth and development.
When an individual reaches puberty, bone production picks in speed and reaches its peak. Following this, the process of making new bone starts to slow down and eventually ceases when the growth plates have fully hardened. Our body needs calcium to build and maintain healthy bones, and vitamin D aids in the body’s absorption of this mineral. When we consume enough calcium and vitamin D, the additional calcium is held in our blood and used to rebuild our teeth and bones as needed. The body cannot efficiently retain calcium without vitamin D, even if it acquires enough of it.
Vitamin D helps children’s cells flourish because it controls the genes that determine a cell’s lifespan, which is good for the development of children’s cells as a whole.
Additionally, vitamin D lessens weariness and develops powerful muscles. In particular, children who received treatment with vitamin D supplements experienced less exhaustion and recovery from activity more quickly. Kids who lack vitamin D frequently feel lethargic and weak, which keeps them from engaging in physical exercise and impairs their ability to grow to their full potential.
Depending on your age, you require a different quantity of vitamin D every day. The following chart, in micrograms (mcg) in international units (IU), shows the average daily recommended dosages: (1)
|Birth to 12 months||10 mcg (400 IU)|
|Children 1–13 years||15 mcg (600 IU)|
|Teens 14–18 years||15 mcg (600 IU)|
|Adults 19–70 years||15 mcg (600 IU)|
|Adults 71 years and older||20 mcg (800 IU)|
|Pregnant and breastfeeding teens and women||15 mcg (600 IU)|
Health benefits of vitamin D
Strengthen bones and oral health
Vitamin D is responsible for calcium and phosphorus absorption which leads to healthy, dense bones and teeth, and prevents rickets and osteomalacia.
Active vitamin D levels were more significant in those with higher amounts of muscular mass and lean mass. This shows that this vitamin can improve the strength of your muscles. Vitamin D may contribute to increased muscular strength by protecting muscle fibers, which in turn serves to reduce the risk of falls.
Better cardiovascular system
In essence, the heart is a big muscle with vitamin D receptors just like skeletal muscle. Vitamin D controls inflammatory and immune cells that contribute to cardiovascular disease, including atherosclerosis. The vitamin also supports the maintenance of flexible and relaxed arteries, which assists in managing excessive blood pressure.
Prevent risks of diabetes
Lack of vitamin D may have a detrimental impact on the biochemical processes that result in the onset of Type 2 diabetes, including impaired pancreatic beta cell function, insulin resistance, and inflammation. Higher levels of vitamin D in the blood can lead to a decreased risk of Type 2 diabetes.
Support immune system
Lack of vitamin D may put a person at higher risk for infections and autoimmune conditions such as type I diabetes, rheumatoid arthritis, and inflammatory bowel disease.
In controlling mood and lowering the risk of depression, vitamin D may be crucial. Anxiety, despair, and more acute fibromyalgia symptoms are all linked to low vitamin D levels.
So, does vitamin D make you taller? You probably have the answer by now. Vitamin D plays a crucial role in a healthy physique, which is a foundation for height development. Your bones and muscles can’t grow properly without a corrected body and mind. As long as your growth plates still have room to develop, you will be able to grow taller.