Vitamin D is an important nutrient that your body needs to stay healthy. Some research suggests that vitamin D may also help prevent or delay the onset of type 2 diabetes. Read on to learn more about vitamin D deficiency and diabetes.
What is vitamin D?
Vitamin D is a nutrient that helps your body absorb calcium, which plays a crucial role in maintaining the health of your bones and teeth. It also helps support your body’s immune system. Our bodies make vitamin D when exposed to natural sunlight. We can also get vitamin D from the foods we eat as well as supplements.
What is the link between vitamin D and diabetes?
Vitamin D from exposure to natural sunlight may play a role in the prevention of diabetes. Researchers have noted that a person’s vitamin D status can affect how well their body utilizes insulin. Adequate levels of vitamin D may enhance the body’s response to insulin, resulting in lower blood sugar levels, while inadequate levels of vitamin D may make the body less sensitive to insulin.
A number of studies have been published regarding the link between vitamin D levels and type 2 diabetes. Observational studies have shown that individuals with low vitamin D levels tend to have a higher risk of developing type 2 diabetes, and supplementation with vitamin D in some cases has been associated with improved insulin sensitivity.
However, randomized controlled trials, which are more rigorous and thorough than observational studies, have not conclusively determined this. In fact, a study published in the New England Journal of Medicine found little difference in the rate of diabetes between those who took a vitamin D supplement and those who did not.
How can you increase your intake of vitamin D?
Your body makes vitamin D when it is exposed to direct sunlight. But between October and early March, especially in the Northern Hemisphere where Canadians live, the body may not make enough vitamin D from sunlight. That’s why it is important to get vitamin D from other sources, including the foods you eat.
The best way to increase your vitamin D intake is to eat more foods that are rich in this nutrient. Foods that are good sources of vitamin D include:
- Fatty fish (such as salmon, swordfish, mackerel, tuna and sardines)
- Egg yolks
- Beef liver
- Cheese (especially Swiss and cheddar)
- Mushrooms
Some foods and beverages are fortified with vitamin D, including:
- Cow’s milk and plant milks (such as almond, soy and oat)
- Yogurt
- Orange juice
- Breakfast cereal
Check the package label to see if the food or beverage you are choosing has been fortified with vitamin D.
If you are not able to get enough vitamin D from sunlight or food, supplements may help. It is important to note, however, that the Diabetes Canada guidelines do not recommend the use of vitamin D supplements for the management of diabetes.
Talk to your diabetes healthcare team about whether a vitamin D supplement might be a good choice for you.
While some studies have linked low vitamin D levels to an increased risk of type 2 diabetes, the evidence is still uncertain. Maintaining a healthy diet that includes foods that contain vitamin D, as well as exposure to sunlight, is the best way to ensure adequate levels of this nutrient. Speak with your diabetes healthcare team about whether you are getting enough vitamin D.
