Vitamin D is essential for many of the body’s natural processes, including bone growth, insulin regulation, and the immune system. However, an article from Frontiers in Nutrition found that vitamin D deficiency still prevails in the United States. Based on the data involving 71,685 participants, severe and moderate vitamin D deficiency prevalence was 2.6% and 22%, respectively. They had serum 25-hydroxyvitamin D levels of less than 25 nmol/L or between 25-50 nmol/L — making them unable to meet the cut-off point (more than 75 nmol/L) for maintaining healthy vitamin D levels in the body.
Aside from the trend of women, non-Hispanic Black Americans, and individuals aged 20-29 years reporting higher cases of vitamin D deficiency, the study found that lifestyle factors like the lack of sun-protective behaviors and lower milk consumption were also predictors of this condition.
While it is well-documented that vitamin D deficiency puts your bone health at risk, few know it can also impact your eyes. Thus, it’s crucial to understand how vitamin D benefits the eyes and how you can better manage your vitamin D levels for improved eye health.
Why Do Your Eyes Need Vitamin D?
Vitamin D has antineoplastic properties. It can inhibit or prevent the growth and spread of malignant cells in body organs, including the eye. Vitamin D can also fight the degeneration of eye tissues, which is particularly important as you age and become prone to macular degeneration that blurs your central vision. Since vitamin D helps regulate insulin levels, it can prevent diabetes, one of the leading causes of blindness due to high blood sugar levels damaging the eye’s retina.
With the numerous ways vitamin D benefits the eyes, this means that being deficient in vitamin D can contribute to or worsen several ocular diseases and conditions. 2021 research published in Cureus found that lower vitamin D levels can be linked to thinning in central macular thickness (CMT), affecting AMD’s development and outcomes. Vitamin D deficiency was also associated with thinning in the retinal nerve fiber layer (RNFL), commonly observed in patients with glaucoma, cataract, or refractive errors.
How To Improve Your Vitamin D Levels?
Certain individuals may be at risk for vitamin D deficiency due to age, medication, or underlying health conditions like obesity. However, diet and exposure to sunlight can also affect vitamin D levels. Hence, it’s important to encourage individuals to introduce the following changes into their lifestyle for optimal vitamin D levels and improved health.
Spend time in sunlight.
Spending time in direct sunlight exposes you to ultraviolet B (UVB) rays, which help synthesize the naturally occurring vitamin D3 in the body. However, wearing sunglasses is recommended to shield your eyes from the harsh sunlight and prevent eye problems like cataract formation. If you use corrective eyeglasses, consider getting prescription sunglasses to accommodate both your vision and sun protection needs. Be sure to pick a reputable brand with a high UV rating for proper sun protection.
Furthermore, sun exposure mainly benefits glaucoma patients, whose condition stems from the lack of vitamin D affecting intraocular pressure (IOP). But because glaucoma can make the eyes more photosensitive, wearing sunglasses is especially crucial to avoid worsening this condition. Remember to also apply sunscreen generously on sun-exposed areas to reduce the risk of sunburn and skin cancer.
Increase your vitamin D intake.
A variant of vitamin D, known as vitamin D3 or cholecalciferol, is usually obtained from natural food sources such as whole eggs, fish oil, etc. Or sources from fatty fish, such as salmon, mackerel, tuna, and so on. However, if dietary vitamin D sources are still insufficient, consider taking nutrient supplements like vitamin D3 powder. As explained in a previous post, this powder is extracted from natural sources like wool and lichen after processing and refining the lipid material lanolin.
You must only buy vitamin D3 from reputable brands to ensure healthy nutrient levels. Nutri Avenue offers an extensive collection of high-quality Vitamin D3 Cholecalciferol Powder, which you can buy in bulk. Aside from these lifestyle recommendations, remember to speak with your doctor to accurately assess your vitamin D levels and consult about corresponding treatment if you’re diagnosed with a deficiency.
Conclusion
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