Vitamin D is a nutrient that your body produces when you are exposed to sunlight. It is also found in food, including fish and eggs. You might be wondering if you need Vitamin D in your diet because of the COVD (Climate Change). There have been many cases where people were deficient due to lack of exposure to the sun. In this blog post we will talk about what Vitamin D does for your body, how much do you need, and if it's possible to take too much?
Weigh-In
I am down a smidge to 234.5. I've removed cereal from my house (as I can't eat "just one bowl") and I'm slowly eating less meat after looking into a more plant-based lifestyle.
What is All This Talk About Vitamin D?
Vitamin D Deficiency
Much of this information is from this website
In the United States, 41.6% of the total population is deficient. The symptoms of a Vitamin D deficiency are not always as easy to identify, especially if you're out in the sun. Many people live healthy lives without experiencing problems from this condition, but for some, it could mean loss of joint function or issues with muscle growth and recovery time.
The most well-known symptom of vitamin D deficiency is rickets, a bone disease common in children in developing countries. Rickets has been mostly eliminated from Western countries because of the fortification of some foods with vitamin D.
Deficiency is also linked to osteoporosis, reduced mineral density, and increased risk of falls and fractures in older adults.
What’s more, studies indicate that people with low vitamin D levels have a much greater risk of heart disease, diabetes (types 1 and 2), cancer, dementia, and autoimmune diseases like multiple sclerosis.
Finally, vitamin D deficiency is linked to a reduced life expectancy.
Two Types of Vitamin D
Two main dietary forms exist
Vitamin D3 (cholecalciferol). Found in some animal foods, like fatty fish and egg yolks.
Vitamin D2 (ergocalciferol). Found in some plants, mushrooms, and yeasts.
Of the two, D3 (cholecalciferol) seems to be almost twice as effective at increasing blood levels of vitamin D as D2.
Benefits of Vitamin D
Reduced risk of osteoporosis, falls, and fractures.
Better strength. Vitamin D can increase physical strength in both upper and lower limbs.
Cancer prevention. Vitamin D may help prevent cancer. One study noted that 1,100 IU per day — alongside calcium — reduced cancer risk by 60%
Depression management. Studies show that vitamin D may ease symptoms in people with clinical depression.
Reduced risk of type 1 diabetes.
Improved mortality. Some studies suggest that vitamin D reduces people’s risk of dying during the study periods, indicating that it may help you live longer
However, many of these results are preliminary. According to a recent review, more evidence is necessary to confirm many of these benefits
How Much Should I take?
This seems to be up to debate.
400 IU (10 mcg): infants, 0–12 months
600 IU (15 mcg): children and adults, 1–70 years old
800 IU (20 mcg): older adults and pregnant or breastfeeding women
Although adequacy is measured at 20 ng/ml, many health experts believe that people should aim for blood levels higher than 30 ng/ml for optimal health and disease prevention
According to the U.S. National Academy of Medicine, the safe upper limit is 4,000 IU. This is interesting as many manufacturers are selling pills there the dose is 5000 IU.
It May Need Other Nutrients to Work
Some researchers claim that fat-soluble vitamins work together and that it’s crucial to optimize your vitamin A and K intake while supplementing with vitamin D3.
This is especially important for vitamin K2, another fat-soluble vitamin that most people don’t get enough of.
Magnesium — another important mineral often lacking in the modern diet — may also be important for vitamin D function.
What Happens if You Take Too Much?
It is a myth that it is easy to overdose on vitamin D.
Vitamin D toxicity is very rare and only happens if you take very high doses for extended periods.
The main symptoms of toxicity include confusion, lack of concentration, drowsiness, depression, vomiting, abdominal pain, constipation, and high blood pressure
Where to Buy Vitamin D?
In looking for sources, I found Amazon Elements which is Amazon now selling supplements. A bottle of Vitam D3 is 10.99 for 180 capsules if 5000IU vs Nature Made at 14.72 for the same bottle.
Please remember, I'm not a doctor or a trainer. Please consult your logical doctor before taking supplements.
