Want to know more about the benefits of Vitamin D? There are many great things this vitamin can do for you and your body.
When we think of Vitamin D, we think of it as the “sunshine vitamin”. Many people understand that Vitamin D is obtained from the sun, but there are other ways to ensure you get optimum levels of the vitamin. But, what does it do for you and your body?
- Improves immunity
There have been various studies looking at the benefits of Vitamin D and according to one study, it can help reduce your chances of catching the flu. There have been some other studies that have found it can be a useful vitamin for decreasing your chance of heart disease and reducing your risk of multiple sclerosis. Therefore, it’s a good vitamin overall for improved health and immunity. - Increased mood
When you have optimum levels of Vitamin D you might have an improved mood. There has been some research into those suffering from fibromyalgia. Those who have decreased levels of Vitamin D also had increased levels of depression and anxiety. An improved mood is always going to be a great thing! - Help with weight loss goals
If you’re trying to improve your health by maintaining a healthy weight, ensuring you have the right levels of Vitamin D could help you to reach your goals. According to one study, participants who took Vitamin D and calcium supplements whilst trying to lose weight were able to do so easier. The researchers claimed that the supplements gave participants an appetite-suppressing effect to help with weight loss. - Healthy bones
Vitamin D is responsible for maintaining phosphorus levels in your body as well as the regulation of calcium. These processes are what helps you to have healthy bones. In adults, if you have a Vitamin D deficiency for a prolonged time or the deficiency is quite substantial, it could lead to osteomalacia, which is a softening of the bones. This leads to poor bone density and weakened muscles.
How to get enough VItamin D
One of the easiest ways to get a good dose of Vitamin D is through sun exposure. For most people, thirty minutes of sun on your face, legs or back (without sunscreen) at least twice a week should be enough to get the right levels of Vitamin D. But, in doing this, it could lead to dangerous levels of UV radiation.
Therefore, another way to get the right levels of Vitamin D is through the foods you eat. There aren’t many foods that have Vitamin D in them, which is why you may need to opt for certain foods that are Vitamin D fortified.
Foods that have good levels of Vitamin D include:
- Sardines
- Salmon
- Prawns
- Egg yolks
- Orange juice (fortified)
- Breakfast cereals (fortified)
- Yoghurts (fortified)
- Milk (fortified)
Sometimes, you can’t get the right levels of Vitamin D through sun exposure and/or foods. This is when supplementation may be beneficial to you. For those who work in offices or don’t get out in the sunshine much, taking a daily supplement may be beneficial.
For more information
If you’re thinking about taking Vitamin D as a supplement or you want to know more about how it can help you, always seek medical advice from your doctor. They will be able to discuss with you your personal vitamin and mineral needs. If needed, they may also send you for further testing such as a blood test to determine your personal vitamin and mineral levels. This will then help you and your doctor to decide on the best diet or supplement changes you may need.