Vitamin D Benefits

Vitamin D deficiency is becoming an increasingly serious problem in westernised countries, despite the fact that you can get adequate amounts of vitamin D just by staying in the sun a few minutes each day.

In this article we will have a look at some of the health benefits associated with vitamin D.

What Does Vitamin D Do?

Vitamin D, also called the “sunshine vitamin”, works more like a hormone than it does a vitamin. It helps to increase the body’s immunity to disease and contributes to the formation of strong and healthy bones.

The body can make vitamin D when the skin is exposed to the sun. The vitamin D that is formed is stored in the skin, and then slowly released into the blood where it is further converted by the liver and kidneys.

There has been research which suggests that vitamin D can help to protect against cellular aging, by reducing the rate at which telomeres degrade.

Other research shows that vitamin D may also be protective against some cancers, and that low levels of vitamin D tend to be associated with depression.

Where Do You Get Vitamin D?

The best source of vitamin D is 10-15 minutes of sun exposure. Other sources include oily fish and eggs. There is no vitamin D in fruits, vegetables or any other plant food.

How Much Vitamin D Do You Need?

The RDA for vitamin D is 5-10mcg per day. However many now believe that you should be taking 2000-5000 IU per day.

Who Needs Extra Vitamin D?

People most at risk of vitamin D deficiency are the elderly, vegetarians, vegans, pregnant women and those who don’t get much exposure to the sun.

If you have a family history of osteoporosis, you may also benefit from incorporating more vitamin D into your diet.

Vitamin D Supplements

If you are supplementing with vitamin D it is important to get vitamin D3, as this is the form of vitamin D that the body can absorb. Look for a supplement that contains somewhere between 1000-5000 IU.

Note : Vitamin D2 can be toxic, and so should be avoided.

Signs Of Vitamin D Deficiency

• Chronic Muscle Aches And Pains
• Thinning Of The Bones
• Depression

Best Food Sources Of Vitamin D

• Herrings
• Sardines
• Mackerel
• Trout
• Cod Liver Oil
• Eggs