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Benefits of Vitamin D

Vitamin D is not a single vitamin, but a group of compounds that are essential for good health. And interestingly, it is not a true vitamin at all, but rather a prohormone that helps the body manufacture this all essential nutrient.

Vitamin D plays a role in keeping teeth and bones strong, helps your body absorb other important nutrients like calcium, and supports immune strength. Ensuring your body has plenty of this vitamin along with other essential nutrients and a wholesome diet will support your health any time of the year.

The Recommended Daily Allowance (RDA) of vitamin D is from 200 – 600 IU (International Units) per day in the United States, but 400 to 800 IU per day in Europe. The more scientists learn about this vitamin, the more they realize the RDA numbers may be much higher than they are currently. In fact, some experts recommend dosages of  800 to 1,000 per day with others recommending a whopping 50,000 IU per week. (1)

Do I Need to Supplement Vitamin D?

Vitamin D is essential for digestive health and used by the intestines to absorb calcium that helps keep bones and teeth strong. It helps prevent loss of calcium through the urine, and can even support heart health, brain health and muscle function. (2) Because it is important for bacterial balance in the intestinal tract, vitamin D is also known to support a healthy immune system which relies on intestinal health.

It may be tricky for certain individuals to get the required amount of this nutrient every day. Vitamin D2 is naturally found in some mushrooms while D3 is found in oily fish (like salmon, herring and tuna), cod liver oil, liver and egg yolks. It is supplemented in milk as most people are not likely to get enough in their daily diets.

But if you avoid milk products, limit fish due to mercury and other toxins (or you just don’t like it), then supplementing your diet may be helpful. Also, those with darker skin or over 50 years of age may not be able to convert sunlight into vitamin D as efficiently as younger people and those with fairer skin.

Even though vitamin D is added to milk and dairy products, one would typically have to drink at least four, 8-ounce glasses of milk each day. Unfortunately, many people are not able to consume dairy products due to being lactose intolerant or don’t want to drink that much milk. And if you do enjoy fish, you would have to consume fatty fish every day to keep optimum levels of this nutrient. That adds up to quite a few calories, leaving little room for other types of protein. Because of these dietary limitations, many people choose to support their health with a vitamin D supplement.

Your Immune System

The immune system plays many roles in our health including protection from viruses and other pathogens that can harm, as well as chronic diseases. Taking care of your body with a diet centered around healthy, whole foods can help your body function at its best. Here are some practices that you can do to keep your immune system strong:

  • Exercise at least 30 minutes, five times each week
  • Drink plenty of fresh, spring water
  • Consume lots of fruits and vegetables; be sure to include citrus a few times each week
  • Get at least 7 to 9 hours of sleep each night, depending on how much you exercise
  • Supplement your diet if you need extra support

Nutrition plays a vital role in our health and how well our immune systems work. Poor nutrition often leads to malnutrition as we lack the vitamins and minerals essential for healthy living. But consuming a healthy diet along with nutritional support when needed will have a positive effect on your health and your life.

Vitamin D Deficiency Risk Factors

Many people consume plenty of calories yet lack the required daily nutrients to stay healthy and well. Vitamin D is an essential vitamin that is important for overall health, but few foods provide it or the precursors necessary for our bodies to produce it. And while some experts warn that up to 50% of Americans are deficient in this vitamin, some people are more prone than others. Some risk factors include:

  • Dark skin
  • Sedentary lifestyle
  • Older adults of 65 years and over
  • Lack of sun exposure due to environment or limiting sun for other health reasons
  • Vegans
  • Lack of fatty fish or egg yolks in the diet
  • Obesity
  • Medications like anticonvulsants ad glucocorticoids

Vitamin D Foods and Supplements

Consuming foods like salmon, herring, cod liver oil, liver and canned tuna will supply some vitamin D through your diet. Daily exposure to sunshine without overdoing it will also help your body manufacture some. But if you don’t get enough of either or you have one or more of the above risk factors, you may benefit from a Vitamin D supplement.

There is quite a bit of research that shows the benefits of consuming healthy amounts of this nutrient and plenty of evidence that deficiencies can lead to health problems. Because of its effects on gut health, vitamin D supplementation can help support a strong immune system.

The best practice may be to do your best to consume foods that contain vitamin D and try to get at least 15 minutes of sunshine each day. Most experts agree it is unlikely most people will be able to get enough in their diet, and supplementing can help fill in the gaps. For the best health and to boost your immune function, consume a moderate amount of daily vitamin D and a little sunshine; it may go a long way in supporting your health.

References:

1 Bordelon, P., Ghetu, M. V., & Langan, R. C. (2009, October 15). Recognition and Management of Vitamin D Deficiency. Retrieved March 30, 2020, from https://www.aafp.org/afp/2009/1015/p841.html

2 Office of Dietary Supplements – Vitamin D. (2020, March 24). Retrieved March 30, 2020, from https://ods.od.nih.gov/factsheets/VitaminD-Consumer/#h3

Cindy Papp

Author

Body Cleanse and Detoxification Specialist with over 22 years experience; BSc in Holistic Nutrition, C.C.T. Colon Hydrotherapist, Cert. Holistic Health Practitioner, Spiritual Guide, Energy Work, Reiki, Author, Holistic Health Researcher

For more information on Cindy visit https://www.springclean-cleanse.com/ 

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Vitamin D3 and Cholecalciferol

Most people have heard of Vitamin D, often called the sunshine vitamin because our bodies naturally make it from the sun. It is a necessary nutrient that helps us absorb calcium and keep our bones strong. What most of us don’t know is that Vitamin D is not just one, but a combination of nutrients with similar chemical structures. The most common forms for supplementation are D2 and D3, with the latter being the more potent version.

This is because even though both are equally absorbed into the bloodstream, only D3 can be metabolized properly by the liver and, in turn, raise the amount of D3 in the body. Vitamin D3, also known as cholecalciferol, is found in some foods such as fatty fish (salmon or tuna), egg yolks and beef liver. While supplementation to maintain strong bones is associated with menopausal women, the benefits of cholecalciferol go far beyond that.

Support for Healthy Bones

We’ll start with the obvious benefit of Vitamin D3; strong bones. Vitamin D is a vital nutrient that our body requires to absorb calcium and ensure it is not excreted through the kidneys. It also aids in keeping healthy phosphorus levels in the blood, which is also a component in strong bones. It is necessary for people of all ages, and some research indicates that those who lack sun exposure or regularly use sunscreen may need supplementation.

Supports Health Insulin Sensitivity

Some research shows children who get adequate Vitamin D have less chance of developing blood sugar issues. These same studies also indicate that supplementation was just as effective as sunshine.

Helps Improve Mood

Research has shown for years that people who experience depression are deficient in Vitamin D. It is believed that the lack of sunlight, which helps the body manufacture D, leads to a condition called Seasonal Affective Disorder (SAD), which is marked by depression. This left researchers to question whether the vitamin deficiency actually caused the depression or if other factors were involved, but now it is believed that supplementation does help. Here’s why.

Recently, some small studies have shown that patients suffering from depression did benefit by taking a D supplement. Researchers generally agree that nutrient levels play a role in mental well being and areas of the brain that have Vitamin D receptors are found in the same brain regions associated with depression. This is a promising extra benefit for those who use a cholecalciferol supplement.

Promote Health Weight

In one study, dieters who supplemented with Vitamin D and calcium lost more weight than those taking a placebo. (1) Another connection to weight loss is this vitamin’s ability to reduce parathyroid hormone, which may promote health weight management.

These are just some of the health benefits from supplementing a diet with Vitamin D, or cholecalciferol. Adding coconut oil can greatly increase the body’s absorption while taking a liquid vitamin ensures it quickly enters the bloodstream. Maintain bones, immunity and overall health by adding this valuable supplement to your daily fitness regimen.

References:

1 Major, G., Alarie, F., Doré, J., & Tremblay, A. (2008). Calcium plus vitamin D supplementation and fat mass loss in female very low-calcium consumers: Potential link with a calcium-specific appetite control. British Journal of Nutrition, 101(5), 659-663. doi:10.1017/S0007114508030808

Cindy Papp

Author

Body Cleanse and Detoxification Specialist with over 22 years experience; BSc in Holistic Nutrition, C.C.T. Colon Hydrotherapist, Cert. Holistic Health Practitioner, Spiritual Guide, Energy Work, Reiki, Author, Holistic Health Researcher

For more information on Cindy visit https://www.springclean-cleanse.com/