Vitamin D
Vitamin D is known as Cholecalciferol, and is a fat-soluble vitamin. It is made by your body when your skin is exposed to sunlight. You can also find vitamin D in food. Food sources include oily fish such as mackerel, fresh tuna, and salmon. Other sources of vitamin D include egg yolk, wheat germ oil, milk, dairy products and bee pollen.
Vitamin D may help with
- the absorption and utilisation of calcium and phosphorus
- the maintenance of bones
- the development of healthy teeth
- immunity
- depression
- muscle maintenance
What are the benefits of vitamin D
1) Stronger bones and teeth
Vitamin D is essential to the development and maintenance of teeth and bones. For example, vitamin D helps to maintain the function and structure of bones.
2) Healthy immune system
Vitamin D contributes to the health of the immune system, making it a common supplement for combatting colds and flu. Many people take cod Liver Oil because it is rich in vitamins A and D.
In one study, children given 1200 international units (IU) of vitamin D per day for four months in winter were 40% less likely to develop influenza. (1)
3) May help with depression
Vitamin D could have an essential role in regulating mood and may prevent depression.
4) Muscle maintenance
Vitamin D may help to support healthy muscle. According to Marie Spano, MS, RD, at Bodybuilding.com, Vitamin D regulates neuromuscular functioning, affecting the nervous and muscular systems, and influences protein synthesis. (2)
Vitamin D works well with
- Calcium for healthy bones and to help heal fractures and breaks
- Boron for calcium metabolism
- Vitamin K to help maintain healthy bone structure and prevent conditions like osteoporosis
- Magnesium to promote bone health and structure
Some things to consider
The body stores Vitamin D; because of this, it is possible to overdose if you take vitamin D in large amounts.
The side effects of an overdose may include tiredness, fatigue, vomiting, diarrhoea, nausea, kidney failure, high blood levels, loss of appetite, high blood calcium levels, stomach pains, bone loss and constipation
How much do you need?
According to the UK National Health Service (NHS) infants one year and older need 8.5-10mcg of vitamin D a day. Children older than one, and adults need 10mcg of vitamin D a day, including pregnant and breastfeeding women and people at risk of deficiency. From late March or early April to the end of September, most people will be able to get the vitamin D they need from sunlight on their skin. (3)
Resources:
- https://www.healthline.com/health/food-nutrition/benefits-vitamin-d
- https://www.bodybuilding.com/fun/vitamin-d-why-its-essential-for-muscle-health.htm
- https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/
