Summer sunshine is coming in HOT.
With the possible exception of C, there’s perhaps no vitamin more frequently discussed than the sunshine one — aka vitamin D.
So first off… What is Vitamin D, and what does it do?
Vitamin D not only helps your bone and muscle health, but it also supports your immune system, fighting off invading bacteria and viruses. Vitamin D can be the underdog when it comes to maintaining overall health and wellness. Let’s dive deeper into some key reasons why vitamin D is important for our health:
- Bone Health: One of the most well-known roles of vitamin D is its contribution to bone health. It helps regulate calcium and phosphorus levels in the body, which are crucial for bone mineralization and density. Adequate vitamin D levels are necessary for maintaining strong and healthy bones and preventing conditions like osteoporosis and rickets.
- Muscle Function: Vitamin D plays a role in muscle function and strength. It is involved in muscle contraction and may help improve muscle performance, balance, and coordination. Deficiency in vitamin D has been linked to muscle weakness and increased risk of falls, especially in older adults.
- Immune System Support: Vitamin D plays a vital role in supporting the immune system and its ability to fight off infections and illnesses. It helps regulate immune cell function and cytokine production, which are important for creating an effective immune response. Adequate vitamin D levels may help reduce the risk of respiratory infections, autoimmune diseases, and other immune-related conditions.
- Heart Health: Some research suggests that vitamin D may have benefits for heart health. It may help regulate blood pressure, reduce inflammation, and improve endothelial function, which is important for cardiovascular health. Maintaining adequate vitamin D levels may lower the risk of heart disease and stroke.
- Mood Regulation: Vitamin D has been linked to mood regulation and mental health. Adequate vitamin D levels may help reduce the risk of depression, anxiety, and seasonal affective disorder (SAD). It is thought to influence neurotransmitter function and serotonin levels in the brain, which play a role in mood regulation.
- Brain Health: Emerging research suggests that vitamin D may play a role in brain health and cognitive function. Adequate vitamin D levels have been associated with better cognitive performance, reduced risk of neurodegenerative diseases like Alzheimer's, and improved overall brain health.
- Regulation of Gene Expression: Vitamin D acts as a hormone in the body, influencing the expression of numerous genes involved in various physiological processes. It regulates gene expression in tissues throughout the body, impacting metabolism, cell growth, inflammation, and other critical functions.
How much Vitamin D should I be getting?
The government recommends 200 to 600 IU of vitamin D a day. This is the amount you need to prevent rickets, a disease caused by vitamin D deficiency. However, research shows we should be taking much more than you would think for optimal health to prevent autoimmune diseases, high blood pressure, fibromyalgia, depression, osteoporosis, and even cancer. Vitamin D pioneer Dr. Michael Holick, Professor of Medicine, Physiology, and Dermatology at Boston University School of Medicine, recommends intakes of up to 2,000 IU a day.
So, how can we maximize our Vitamin D intake and absorption?
According to the National Institutes of Health, “very few foods naturally contain vitamin D.” But some that do include:
- Fatty Fish
- Mushrooms
- Eggs
- Cod Liver Oil
As you can see, it may be challenging to obtain sufficient levels of vitamin D from diet alone, especially for individuals with limited sun exposure. In such cases, vitamin D supplements may be recommended to meet daily requirements.
One of vitamin D’s best friends is none other than the powerful magnesium. In fact, researchers find that low magnesium levels make vitamin D ineffective. Magnesium helps facilitate the transport and absorption of vitamin D in the intestines and plays a critical role in supporting the intake, activation, and utilization of vitamin D in the body. Ensuring adequate magnesium intake through diet or supplementation is essential for optimizing vitamin D metabolism and maximizing its health benefits. They work together to support bone health, immune function, muscle function, and overall well-being. Optimal levels of both magnesium and vitamin D are necessary for maximizing their benefits and promoting overall health.*
*Disclaimer: Our posts are for educational purposes only and do not constitute medical advice. Please consult with your doctor for medical advice.
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Always consult with a healthcare professional before beginning a new supplement regimen, especially if you take medications or have underlying health conditions.
Resources:
- https://ods.od.nih.gov/pdf/factsheets/VitaminD-Consumer.pdf
- https://www.yalemedicine.org/news/vitamin-d-myths-debunked
- https://www.bonehealthandosteoporosis.org/patients/treatment/calciumvitamin-d
- https://ipffoundation.org/blog/vitamin-d-why-you-are-probably-not-getting-enough/
- https://www.hsph.harvard.edu/nutritionsource/vitamin-d/#:~:text=Food%20Sources&text=The%20best%20sources%20are%20the,%2C%20cheese%2C%20and%20beef%20liver.
- https://www.bumc.bu.edu/endo/research/d/
- https://pubmed.ncbi.nlm.nih.gov/29480918/#:~:text=Magnesium%20assists%20in%20the%20activation,in%20the%20liver%20and%20kidneys.
- https://findado.osteopathic.org/researchers-find-low-magnesium-levels-make-vitamin-d-ineffective
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