Aside from genetic factors, proper nutrition plays a pivotal role in determining our height. The food we consume has a profound impact on our growth, influencing the development of strong and healthy bones and muscles. Among the myriad of nutrients that our bodies require, one stands out for its importance in the realm of height growth: vitamin D. This essential nutrient is renowned for its role in bone mineralization and is often found in height-growth supplements. But the burning question remains: does vitamin D really have the power to increase our height? In this article, we embark on a journey to uncover the truth behind this intriguing query.
Benefits of Vitamin D
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Helps Fight Disease
Low levels of vitamin D are associated with an increased risk of multiple sclerosis, infections, and autoimmune disorders, such as type 1 diabetes, rheumatoid arthritis, and inflammatory bowel. In addition, respiratory distress syndrome has been linked to low vitamin D levels [3]. Although the results of some studies may slightly differ, vitamin D is shown to prevent the likelihood of COVID-19 infections and severe flu.
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Helps Lose Weight
People with high body weight are more likely to have poor vitamin D levels. In one study, obese people lost more weight and fat mass when they received vitamin D supplements in addition to following a diet plan for weight loss than when they only followed the diet plan. According to the study, the higher calcium and vitamin D levels one has, the less hungry one feels all day long. Because they feel less hungry, they eat less, which makes it easier for them to control their weight.
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Regulates Mood and Reduces Depression
Vitamin D is quite essential for regulating mood and reducing the risk of depression. It was shown that people with mental problems improve their condition after taking vitamin D supplements. Vitamin D supplements can be extremely helpful for those who suffer from depression and vitamin D deficiency. Low vitamin D levels have been associated with hopelessness, anxiety, and severe fibromyalgia symptoms.
Does Vitamin D Make You Taller?
Despite widespread awareness of the significance of adequate vitamin D levels, there remains limited knowledge about its specific effects on height.
In adults, vitamin D deficiency can lead to bone-related disorders such as osteoporosis and cancer. In children and adolescents, insufficient vitamin D levels can stunt growth and hinder height development.
In the past, the root cause of rickets, a common condition that obstructs proper bone and cartilage mineralization, resulting in stunted growth, was largely unknown. However, researchers later discovered that sunlight exposure and cod liver oil could effectively treat this condition, identifying vitamin D deficiency as the underlying cause. Subsequently, vitamin D-rich foods and supplements have been globally provided to children and teenagers to promote healthy growth and development.
During childhood and adolescence, there is rapid bone formation. As puberty progresses, bone development significantly slows down and eventually ceases once the growth plates fully fuse. Adequate calcium and vitamin D intake during this period is crucial. Excess calcium, stored in the blood, is utilized for rebuilding teeth and bones as required. However, without sufficient vitamin D, the body struggles to maintain appropriate calcium levels, even if it is absorbed effectively.
Vitamin D also plays a role in regulating genes that determine cell lifespan, which is vital for overall cell development in children. Additionally, research has indicated that vitamin D aids in building strong muscles and reducing fatigue. Children receiving vitamin D supplements have reported feeling less tired and recovering more quickly from physical exercise. Conversely, vitamin D deficiency in children often leads to fatigue and weakness, hindering their ability to engage in physical activities and reach their full growth potential.
In conclusion, it is of utmost importance for children to obtain sufficient vitamin D to maximize their height potential.
Where Can You Get Vitamin D?
Foods
Vitamins D2 and D3 are the two most common types of vitamin D. Vitamin D2 is primarily produced by the body and added to foods, while vitamin D3 is not naturally present in many foods. Fatty fish and fish liver oils are the finest sources of vitamin D3. Other sources like cheese and egg yolks also contain a smaller amount of vitamin D3.
Some mushrooms that are widely marketed offer high levels of vitamin D2 because they have been deliberately exposed to a lot of ultraviolet radiation.
Here are some other foods that contain vitamin D:
- Fish liver oil
- Salmon/Swordfish/Tuna
- Orange juice
- Dairy and plant-based milk
Sunlight
Vitamin D is frequently referred to as the “sunshine vitamin” for good reasons. When your skin is exposed to sunshine, vitamin D is produced from cholesterol. UVB rays from the sun strike cholesterol in skin cells, supplying the energy for vitamin D synthesis.
Should You Use Vitamin D Supplements?
In contrast to other vitamins, vitamin D does not come from a variety of natural sources. To absorb enough vitamin D, many people have turned to vitamin D dietary supplements.
Supplemental vitamin D is crucial for healthy bones. It improves bone mineral density and reduces fracture risk as well as the risk of stroke, heart attack, cancer, and cardiovascular mortality. To achieve their full potential for height, children and teenagers need adequate vitamin D levels to promote calcium absorption and bone mineralization.
You can either use vitamin D supplements or use growth supplements that contain a decent amount of vitamin D. There are many growth supplements on the market that you can choose from, such as NuBest Tall, Height Growth Maximizer, Peak Rise, etc.
In Conclusion
Sufficient absorption of vitamin D is crucial for achieving optimal height growth. Regular sun exposure is a natural way to obtain an adequate amount of vitamin D. To maintain appropriate blood levels, aim for 10 to 30 minutes of midday sunshine multiple times per week. However, consider factors such as the time of day, your skin tone, the amount of exposed skin, and the use of sunscreen to avoid sunburn or the risk of skin cancer. Additionally, you may want to consider taking vitamin D supplements or incorporating more vitamin D-rich foods into your diet to ensure overall health throughout the day.
