Most Americans are deficient in one of the most important vitamins/hormones. Sometimes it's called the sunshine vitamin! Getting enough vitamin D daily is important for the regulation of calcium and phosphorus absorption in our bodies to facilitate the production of healthy bones and teeth as well as keeping our immune system strong. Vitamin D is also suggested to help protect against multiple diseases such as cancer, type 1 diabetes and osteoporosis.
A few uses for vitamin D in the body
- Great for bones and teeth
- Helps keep the immune system and brain healthy
- Helps to Regulate insulin levels
- Supports cardiovascular health
- Fights diseases
- Reduces depression
Vitamin D is also considered a pro hormone and not just a vitamin. This is because our bodies produce vitamin D naturally when getting direct sunlight on our skin. Generally, vitamins are nutrients that can not be synthesized by the body and must be gained through proper diet or the use of supplements. Eating certain foods like yogurt, shrimp, and salmon can ensure proper levels of vitamin D in your body.
Vitamin D deficiency
There are many aspects in our lives that can affect our ability to get the proper amounts of vitamin D from the sun alone. These can include being in an area with high pollution, spending more time indoors than out and having darker skin. If you fall under any of these conditions it is important to get some of your vitamin D from other sources besides the sun. Symptoms of a Vitamin D deficiency can range from having bone pain, reoccurring bone fractures, muscle weakness and constant fatigue.
Doctors can diagnose a vitamin D deficiency by performing a blood test or by taking X-rays to check the strength of your bones. If you are diagnosed with a vitamin D deficiency your doctor will recommend that you take a daily vitamin D supplement.
How much do we need?
The amount of vitamin D we need depends on age, race, sun exposure and more. The recommended average daily intake of 400–800 IU should be enough for most individuals. However, your daily consumption should be higher than that if you aren’t getting enough sun. Taking around 1000–2000 IU should be enough to obtain proper blood levels. Taking 2000 IU is a safe daily limit but if you feel you have a vitamin D deficiency do not take more than 2000 IU without consulting with your health professional. Ultimately, vitamin D is highly important and improving a deficiency is simple, cheap and can have great health benefits.
Sources:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3356951/
https://www.ncbi.nlm.nih.gov/pubmed/22461123
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3012634/
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