Supplement Series: Ep.5: Vitamin D

What is it?

Vitamin D is a fat-soluble vitamin that’s involved in many essential body functions.

There are two forms of vitamin D in the diet and supplements:

• Vitamin D2 (plant sources): found in some mushrooms.

• Vitamin D3 (animals sources): found in oily fish, fish liver oil, and egg yolks.

D3 is the more powerful of the two types and raises vitamin D levels almost twice as much as D2. Significant amounts of vitamin D can also be made in your skin when exposed to UV rays from sunlight. Any excess vitamin D is stored in your body fat for later use. Almost every cell in your body has a receptor for vitamin D. It’s essential to many processes including bone health and immune function.

The Scientific research

Benefits:

• Helps boost immune function thereby reducing the likelihood of getting viruses such as the flu.

• Research has shown that vitamin D might play an important role in regulating mood and warding off depression.

• A number of studies have shown vitamin D have been shown to help boost weight loss.

• Helps reduce muscle inflammation post exercise, speeding up recovery.

Consequences of low Vitamin D levels:

• Can cause muscle weakness

• Increased bone loss

• Increased risk of fractures

• Weakened immune function

Main sources of Vitamin D:

The Sunlight(UV rays)

• Around 10-15 mins each day while exposing enough skin to allow absorption of UV rays.

Foods high in Vitamin D:

• Fish and fish oils

• Egg yolk

• Red meat

Supplements:

• These are recommended, especially during winter time when low levels of sunlight exposure are experienced

How much do we need?

How much vitamin D you need depends on many factors. These include:

• age

• ethnicity

• latitude

• season

• sun exposure

• clothing

Vitamin D recommended intake is at 400–800 IU/day or 10–20 micrograms. However, some studies suggest that a higher daily intake of 1,000–4,000 IU (25–100 micrograms) is needed to maintain optimal blood levels.

Verdict:

Vitamin D is essential for bone health and many other aspects of health. Deficiency is prevalent and may have health consequences for many people. If you’re thinking about adding more vitamin D to your diet you should consider supplementation which has also been shown to be highly beneficial for general health and sporting performance.