Benefits of D3 to improve Healthy Living
Benefits of D3 to improve Healthy Living
Neglecting the sunlight becomes convenient, especially when we’re exposed to it on a daily basis. However, vitamin D deficiency has affected 90% of the world’s population.
There are many reasons that stop us from taking advantage of the naturally accessible sources of this vitamin.
Some of the reasons include staying indoors at work throughout the day, our body’s lack of sensitivity to absorb vitamin D, or being too sensitive to be exposed to the sun. While other factors may also directly or indirectly contribute to the neglect of sunlight in our lives, we can source this vitamin from foods and supplements.
In this blog, we’ll explore the benefits of D3 to improve healthy living.
Living with Vitamin D deficiency
You’re in your 30s, and suddenly running as fast as you could becomes a challenge. You blame aging, but the truth is far from it, considering how some people of the same age can run faster.
Similarly, you feel tired quickly and think that work stress is the reason. While this may be true, you should have been able to overcome that growing sense of fatigue over time.
People experience a list of common symptoms that make it hard to identify as being vitamin D deficient.
Here’s a list of D3 deficiency symptoms:
- Bone pain
- Muscle weakness
- Fatigue
- Mood changes
- Osteomalacia (weakening of bones)
- Osteoporosis (thinning of bones)
- Rickets
- Insomnia
- Short-sightedness or Myopia
- Cognitive impairment
Why do we become vitamin D deficient?
Our bodies require the sun’s light, just like plants and animals. We are beings of nature where natural resources are our best friends, including a day’s sunshine.
Why we become deficient in this nutrient is because of several reasons, including:
- Sedentary indoor lifestyle
- Regularly using sunblock
- Low stomach acid
- Liver dysfunction
- Gall bladder dysfunction
- Metabolic abnormalities interfering with the absorption or metabolism of vitamin D
How does Vitamin D work, and what are its benefits?
Vitamin D helps control the amount of calcium and phosphate you absorb from your food.
While calcium is needed to strengthen bone health, phosphate is essential for basic bodily functions, healthy bones, teeth, muscles, and nerves.
It comes in two forms that differ in their sources:
- Vitamin D2 (Ergocalciferol) is found in some plants.
- Vitamin D3 (Cholecalciferol) is located in animal skin when exposed to sunlight.
Both these types are suitable to increase vitamin D levels. However, healthcare providers typically suggest D3 supplements as they effectively raise vitamin D levels more than D2. They also last longer in the body compared to D2.
Vitamin D3 helps prevent oxidative stress by boosting glutathione production in the neuronal cells. Additionally, the vitamin also helps regulate the immune system to decrease inflammation throughout the body.
It’s easy to point out the benefits of this vitamin once you are aware of the symptoms caused due to deficiency.
The unique benefits of D3 include:
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Boosts immunity
-
Improves mood
-
Reduces inflammation
-
Improves heart function
-
Works with calcium to support bone strength
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It helps build stronger muscles
To elaborate, studies show that people with high vitamin D levels enjoy leaner bodies and better muscle function due to increased muscle mass.
Your immune system is better able to fight viruses and bacterial infections. Research reveals that with higher vitamin D levels, you can prevent developing acute respiratory infections, pneumonia, and possibly COVID-19.
It’s a great mood elevator, helping people with symptoms of depression.
To further add, vitamin D helps increase your odds against conditions caused by inflammation, including allergies, asthma, eczema, and atopy (genetic proneness to develop allergies).
D3 reduces the risk of heart failure, improving heart function in people with weak heart muscles.
How much D3 do you need?
D3 levels below 32 NG/ML are considered sufficient, but research has shown this level only helps prevent the development of rickets. It is not enough for optimal bodily functions.
Therefore, the following D3 levels are to be considered:
Deficient: <50NG/ML
Optimal: 50-70 NG/ML
Disease treatment: 70-100 NG/ML
Excess: >100 NG/ML
While most people can handle a maximum daily intake of 4,000 IU (international units), the U.S. Food and Drug Administration (FDA) recommends the following Vitamin D levels:
- Adults up to age 70: 600 IU
- Adults aged 70 and above: 800 IU per day for adults over 70
So, get more vitamin D through sunlight, food, or supplements. Supplementation is based on what your doctor prescribes you.
Some vitamin D-rich foods include beef liver, cod liver oil, egg yolk, halibut, fresh salmon, mackerel, trout, fortified milk, almonds, oats, and soya milk.
Vitamin D supplements are safe to take. However, the dosage depends on how much of it you may lack. Therefore, it is advisable to seek medical consultation before getting started with vitamin D supplementation. You may seek a free tele visit appointment with Dr2bThin, including a free medical weight loss consultation if you suffer from severe weight gain issues.
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