As a society, we’ve become increasingly conscious of how UV rays can affect us, often covering up our bodies from the hidden powers of the sun’s rays! Today we’re talking about a frequently overlooked vitamin – Vitamin D.
You may be thinking “Isn’t Vitamin D just for bone health?”. Well, yes and no, it has so much to offer and should be a key focus as part of your holistic wellness journey. Let’s dive in!
The Basics
Vitamin D is referred to as the “sunshine vitamin” because our bodies produce it when our skin is exposed to sunlight. It’s an essential nutrient playing a vital role in our overall health, from bone health and immune function to brain function. Vitamin D can also help us fight off infections and reduce the severity of autoimmune diseases.
Benefits
So, what else does the sunshine vitamin do? Vitamin D promotes calcium absorption in the stomach and helps prevent involuntary muscle contractions, also known as cramps! Not only that, it’s been shown to have anti-tumour properties, reduce inflammation, and even lower the risk of cardiovascular disease.
Vitamin D has been linked to a reduced risk of certain cancers, including colorectal, prostate, and breast cancer. In addition to supporting immune function and preventing certain cancers, Vitamin D also has anti-inflammatory properties.
Looking for ways to improve your brain health as you age? A study published in the Journal of Alzheimer’s Disease found that high levels of Vitamin D were associated with a reduced risk of cognitive decline. It also assists in reducing chronic diseases like diabetes and heart disease.
Are you getting enough?
If you’re lacking vitamin D, the good news is that supplements are widely available and can be tailored to your individual needs. While some foods like fatty fish and dairy products contain Vitamin D, supplements are often necessary to achieve optimal levels.
Why Vitamin D is more important in Winter
It is more difficult to naturally absorb Vitamin D in winter, due to wearing more layers of clothing and getting less sunshine. Ironically, it’s also the most important time to get enough. Vitamin D is shown to boost your immunity and make you more resilient to various infections, keeping you healthy throughout flu season.
How do I know if I need to supplement?
The answer is simple, get your Vitamin D levels tested! A blood test will determine your 25-hydroxy Vitamin D levels and give you a clear picture of your overall health.
If you’re looking for concrete guidelines, the consensus among most physicians is to supplement with 1000 to 2000 IU of vitamin D daily. However, this is not the case for everyone! Depending on multiple factors, we may need higher doses of up to 5000 IU daily. To give you an idea, 1000 IU is equivalent to one 25-microgram tablet.
Symptoms of Deficiency
Symptoms can be quite serious and debilitating. Fatigue, muscle weakness, eczema, depression, and hair loss are all potential signs of deficiency. In severe untreated cases, it can even lead to osteoporosis and an increased risk of fractures.
Boosting Vitamin D
In addition to taking supplements, several lifestyle changes can increase your intake. Spending time outdoors during peak sun hours is one of the best ways to get your daily dose of Vitamin D. You can also consider eating vitamin D-rich foods like fatty fish, egg yolks, and mushrooms.
Timing is Important
Research suggests that it is best to take them in the morning rather than at night. Why? Because taking them at night can suppress melatonin production, leading to sleep disturbances.
Final Thoughts
After examining the research and all the benefits, it’s clear that Vitamin D is an essential nutrient that deserves our attention. Remember to get your Vitamin D levels tested and consult with your doctor before starting any new supplement regimen.
By incorporating these simple tips into your daily routine, you can unlock the hidden powers of Vitamin D and take control of your health. So go ahead, get outside, soak up some sun, and reap the rewards of this amazing vitamin!