The thyroid is a butterfly-shaped gland located in the front of the neck near the Adam’s apple. It produces hormones that regulate metabolism, which is the rate at which the body uses energy.

Vitamin D is a fat-soluble vitamin that plays a crucial role in bone health, muscle function, and immune system health. Recent studies have shown that vitamin D also plays a role in thyroid function.

In this article, we’ll explore how vitamin D impacts thyroid function and how you can ensure you are getting enough of this vital nutrient to support your overall health.

What is Vitamin D?

Vitamin D is a fat-soluble vitamin that is naturally present in a few foods, including fatty fish such as salmon and cod liver oil. The body can also make vitamin D when the skin is exposed to ultraviolet B (UVB) radiation from the sun.

However, many people do not get enough vitamin D from their diet or from sun exposure, which can lead to a deficiency.

There are two types of vitamin D: vitamin D2 and vitamin D3. Vitamin D2 is found in some plant-based foods, such as mushrooms, while vitamin D3 is produced by the body in response to sun exposure and is also found in some animal-based foods.

Both types of vitamin D can be taken in supplement form.

How Does Vitamin D Impact Thyroid Function?

Research has shown that vitamin D plays a vital role in thyroid function. The thyroid gland requires vitamin D to produce hormones, which regulate metabolism. A deficiency in vitamin D can lead to an underactive thyroid, also known as hypothyroidism.

Vitamin D also plays a role in protecting the thyroid gland from autoimmune diseases, such as Hashimoto’s thyroiditis and Graves’ disease.

These diseases occur when the immune system attacks the thyroid gland, leading to inflammation and damage. Vitamin D helps to modulate the immune system, which can reduce the risk of developing these conditions.

How Much Vitamin D Do You Need?

The recommended daily intake of vitamin D varies depending on age, gender, and other factors. The following are the recommended daily allowances (RDAs) of vitamin D:.

Infants 0-12 months: 400-1000 IU (10-25 mcg)
Children 1-18 years: 600-1000 IU (15-25 mcg)
Adults 19-70 years: 600-800 IU (15-20 mcg)
Adults over 70 years: 800-1000 IU (20-25 mcg)

However, many experts believe that these recommendations are too low and that most people need more vitamin D than they are getting. The Vitamin D Council recommends that adults take 5000 IU (125 mcg) of vitamin D3 daily to maintain optimal levels.

How Can You Get More Vitamin D?

The best way to get vitamin D is through sun exposure. However, this can be difficult depending on your location and the time of year.

For example, people who live in northern regions may not get enough UVB radiation from the sun during the winter months to produce adequate vitamin D. Additionally, using sunscreen with SPF 30 or greater can reduce the amount of vitamin D the skin produces by up to 97 percent.

Food sources of vitamin D include fatty fish such as salmon, mackerel, and tuna, as well as fortified foods such as milk, cereal, and orange juice.

However, it can be challenging to get enough vitamin D from these sources alone, which is why many people choose to take a vitamin D supplement.

What Are the Risks of Vitamin D Deficiency?

Vitamin D deficiency can lead to a variety of health problems, including:.

Weak bones and muscles
Increase risk of falls and fractures in older adults
Increase risk of certain types of cancer
Increase risk of autoimmune diseases
Increased risk of heart disease and stroke

Vitamin D deficiency has also been associated with an increased risk of hypothyroidism.

If you suspect that you may have a vitamin D deficiency, speak to your doctor about getting your levels tested and developing a plan to increase your intake of vitamin D.

The Bottom Line

Vitamin D plays a crucial role in overall health, including thyroid function. Research has shown that a deficiency in vitamin D can lead to an underactive thyroid and an increased risk of autoimmune diseases.

To support your thyroid health and overall well-being, it’s essential to get enough vitamin D through a combination of sun exposure, diet, and supplements. Speak to your doctor about getting your vitamin D levels tested and developing a plan to increase your intake of this vital nutrient.