Adults, pregnant women, and breastfeeding mothers require approximately 600 IU (15 mcg) of vitamin D daily. For individuals over 70 years old, the recommended intake is higher, around 800 IU (20 mcg). Beyond aiding calcium absorption and maintaining strong bones, vitamin D also significantly impacts gut health.

Vitamin D plays a crucial role in maintaining the intestinal mucosal barrier. According to Very Well Health, the inner lining of the intestines is covered by a mucosal layer responsible for absorbing nutrients and preventing harmful agents from entering the body. By supporting the health of this barrier, vitamin D helps protect the gut and ensures stable digestive function.

The gut harbors trillions of microorganisms, including both beneficial and harmful bacteria. When these microorganisms are in balance, the digestive system functions efficiently, food is properly digested, and the risk of digestive disorders is reduced. Vitamin D contributes to creating conditions for beneficial bacteria to thrive, thus maintaining the balance of the gut microbiota. Conversely, vitamin D deficiency can lead to microbial imbalance, increasing the risk of bloating, constipation, diarrhea, or other digestive issues. Individuals should maintain sufficient vitamin D intake, combined with a diet rich in fiber and fermented foods to support digestion and overall health.

Yogurt rich in vitamin D. Photo: Bui Thuy

The gut not only digests food but is also home to the majority of the body's immune cells. Therefore, a healthy gut immune system is vital for protecting the body from bacteria, virus, and pathogens. Vitamin D supports balanced immune function, combats harmful agents, and limits excessive inflammatory responses that can damage the gut.

A healthy intestinal lining enables the body to efficiently absorb vitamins, minerals, and other nutrients. When the gut is inflamed or damaged, absorption capacity can decrease, leading to various nutrient deficiencies. This is particularly important for growing children, older adults, and individuals with chronic digestive diseases, according to Eating Well.

Sensible sun exposure allows the skin to synthesize vitamin D naturally. Additionally, individuals should incorporate vitamin D-rich foods such as fatty fish, egg yolks, liver, and mushrooms into their diet. Those with limited sun exposure or at risk of deficiency should consult a doctor for appropriate supplementation advice, avoiding self-medication with high doses.

Le Nguyen (Compiled)