The thought of a vitamin "vitamin D" is actually a pro-hormone. In the warmer months, it is good to get outside and soak up the sun! Hormones are formed as a result of pro-hormones. As an example of
The thought of a vitamin “vitamin D” is actually a pro-hormone. In the warmer months, it is good to get outside and soak up the sun! Hormones are formed as a result of pro-hormones. As an example of other vitamins, only 10% comes from food sources such as oily fish, beef liver, dairy, and egg yolks.
Vitamin D plays a huge role in all of the systems in your body and how it works. As a
For instance, Your body will naturally make it from cholesterol when you are out soaking up the sun in your skin. The recommended RDI for the amount of vitamin D you should be taking is between 400-800 IU. For an example, Other experts say you should take much more than that, start with getting a blood test to check your levels.
This “vitamin” is one of the most common deficiency that most people have. Most importantly, It’s so common that a whopping number 1 billion people have low levels in their body.
To illustrate, It’s hard to tell if you are lacking in this vitamin because the effects are gentle. As if it is having a big effect on your health and wellness.
How to get Vitamin D from the sun
To illustrate, naturally supplementing and eating a diet high in Vitamin D, you can also get it through the sun. Your skin will absorb the UV rays from the sun. By spending time outdoors you can easily achieve the recommended daily allowance and is the most optimal way.
If you live in the midwest, you can get enough vitamin D through the warm months of the year. Your body stores enough to get you through those cold and cloudy months.
Dr. Weil recommends a book the Vitamin D solution. In this book, they came up with formulas for how much time to spend out in the sun. It goes by how long it takes for your skin to turn pink.
Next, you would take that time and divide it by 25 to 50 percent. Depending on your skin type. It’s best to leave your arms and legs exposed to the sun and not your face for 20-30 minutes. More importantly, if you live in the midwest or where the sun is lacking..
Here are 6 common risk factors for being deficient in Vitamin D
- Having darker skin
- Staying indoors too much
- Always using sunscreen
- Being overweight
- Aging population
- Not eating enough fish or dairy
Here are some common symptoms of a Vitamin D deficiency
Fatigue
Low vitamin D can cause a lot of problems, fatigue being one of them. It’s clear how important this vitamin is and how having a deficiency can play a big role in your health.
Here is a study where a woman who had chronic fatigue and headaches had low levels of vitamin D. I mean really low as in 5.9 ng/ml, anything under 20 ng/ml is considered deficient.
Chronic fatigue may be a symptom of low vitamin D levels. Supplementing with it may improve symptoms.
Depression
If you feel like you have the blues, a deficiency in this vitamin may behind your woes. In fact, This is important for those who get seasonal depression during the colder months when the sun is not out.
Here is a study where low levels of this vitamin are linked to depression, especially in the older demographic. Some studies did not show any improvement in symptoms.
Most controlled testing, which is more credible then observational studies didn’t show a relation between the two. The catch here is that the controlled studies supplemented with very low vitamin D.
Because they also observed that some of the studies possibly didn’t last long enough to see the full benefits of supplementing on mood.
For example, It’s not uncommon to have a doctor heavily increase your dosage from the recommended amount in the directions of the vitamin D supplement.
It’s clear that low levels of vitamin D can be related to depression and some studies have shown that it can potentially improve your mood as well.
Keeping your immune system optimal
For an instance, Vitamin D plays a big role in your immune system by making it strong so you can fight off bacteria and
There are quite a few studies that show deficiencies can cause an increased risk for respiratory infections. They vary from bronchitis, colds, and pneumonia.
Studies have revealed that taking larger doses up to 4,000 IU can reduce your risk from these illnesses. My functional medicine doctor actually prescribed
Because another study shows that people suffering from
Type 2 Diabetes
In a recent study it has been shown that if you have type 2 diabetes you could be deficient in vitamin D. This study was done over a twelve year period where the people being studied has no prior or symptoms of diabetes.
In the people who were deficient, it played a strong role in developing these symptoms of the disease. What the study found is those with levels above 30 nanograms per milliliter had 1/3 the risk of becoming diabetic.
Lastly, while the other group that had levels above 50 nanograms per milliliter had 1/5 the risk of developing the disease. For that reason, the author of the study does say that more studies are needed but that it is promising with the results that they do have. With few studies on this topic, it looks like there is already a strong connection.
Cardiovascular Health
Also, Vitamin D also improves heart health. The University of Ohio used nanomedical systems to look at the relationship between vitamin D and the effects on the heart.
The nanosensors allowed researchers to study the endothelial cells. The role is to line the blood vessels and help regulate blood circulation and helps with cardiovascular health.
Certain health factors can play a role in damaging the endothelial cells and putting a strain on the cardiovascular system. The two main ones are high blood pressure and diabetes. The concern for damaged endothelial cells is that it can cause a higher risk for a heart attack.
Good news, by supplementing with vitamin D-3 you can help restore the health of the endothelial cells according to the researchers at the Ohio University.
There are not many, if any, known systems which can be used to restore cardiovascular endothelial cells which are already damaged, and vitamin D-3 can do it,” said Tadeusz Malinski, study lead author and a professor of chemistry at Ohio University, in a statement.
Bottom Line
We now know that “Vitamin D” is a hormone and not a vitamin. It is one of the most common deficiencies and plays a critical role in preventing major diseases. In other words, you can eat foods high in vitamin D but it usually isn’t enough. The best way to get vitamin D is through being outdoors and soaking up the rays. Get outside more!
DISCLAIMER: