Vitamin D health benefits
Vitamin
D is critical for proper bone health. It promotes calcium absorption
and helps prevent osteoporosis.
Additional
roles of vitamin D include reduction of inflammation, neuromuscular
support, and possibly warding off depression.
Some
studies posit that vitamin D can help with weight loss, and reduction
in risk for certain diseases, but there isn’t a large body of evidence
yet.
Vitamin
D and immunity
The
immune system requires vitamin D to fight off invading bacteria and
viruses.
In
a randomized trial conducted on over 300 Japanese school children over
a 4-month winter flu season, those that received a vitamin D supplement
had a 40 percent lower rate in certain types of flu, compared to a
control group. However, rates for other types of flu were similar.
Other
studies have shown that weekly vitamin D supplements lower the risk of
acute respiratory infections.
Vitamin
D and Covid-19
Research
is ongoing, but definitive conclusions have yet to be published, as
this is a new disease. That said, it makes sense to check your vitamin
D levels and increase them if they are low.
Based
on existing information, some governments are taking action. In the UK,
for example, clinically vulnerable people are now receiving a FREE
4-month supply of daily vitamin D supplements.
How
much Vitamin D do I need?
Studies
conducted in the past 2 decades claim that the majority of Americans
don’t get enough vitamin D, and that the daily intake should increase
to 25 mcg per day.
If
you are between the ages of 1 and 70, you need 15 micro-grams (mcg) per
day (600 International Units). Older individuals need 20 mcg per day.
Your body can produce all the vitamin D it needs simply by you being in
the sun with exposed skin (arms and face, for example).
However,
most of us simply can’t get enough exposure in winter months. This is
especially true in northern areas and even more so in a time where most
of us are social distancing.
The
good news is that vitamin D can accumulate in the body over time. So
you do not necessarily need to “recharge” every single day.
People
at risk for lower levels of vitamin D
- post-menopausal women
- people who had gastric
bypass procedures,
- individuals who have celiac
and other nutrient absorption related conditions
- dark skinned people whose
body is more effective at blocking sunshine
If
you are in a risk group, consult with a health professional and
consider get tested for vitamin D levels.
Foods
with naturally occurring vitamin D
Unfortunately,
there are very few foods with naturally occurring vitamin D. They
include:
- cod liver oil (1 tablespoon
has 34 mcg, 220% of the daily value)
- swordfish (3 oz serving, 14
mcg, 94% DV)
- salmon (3 oz, 11 mcg, 75%
DV)
- tuna (canned or fresh) (3
oz, 4 mcg, 25% DV)
- sardines (2 pieces, 1 mcg,
7% DV)
- beef liver (3 oz, 1 mcg, 7%
DV)
- eggs, mostly the yolk (1
mcg, 7% DV)
Foods
that are fortified with vitamin D
In
the US, public health officials have mandated dairy milk be fortified
with vitamin D. This historical decision virtually eliminated rickets,
a disease that many children suffered from.
- Dairy milk – 25% DV
- Dairy-free milk – varies,
check the label
- Orange juice – varies, but
juice is high in sugar so may not be worth it.
- Breakfast cereal – some
manufacturers add vitamin D, but again, if the cereal is high in sugar,
seek nutrients elsewhere.
Vitamin
D supplements
If
you can’t get sufficient amounts of vitamin D from sunshine or food,
the supplement industry will be more than happy to sell you some. It is
available as D2 or D3.
Vitamin
D is actually a group of compounds. The most common are vitamin D3
(cholecalciferol), and vitamin D2 (ergocalciferol).
Vitamin
D3 is from animal sources, while vitamin D2 is derived from yeast and
fungi and as such can be consumed by vegans and vegetarians.
Bottom
Line
Vitamin
D is a critical component of bone health. Vitamin D may be beneficial
to the immune system, but not enough data exists regarding efficacy in
prevention of respiratory diseases such as novel coronvirus.
If
you’ve never checked your blood vitamin D levels, do it. In any case,
there are multiple food sources as well as supplements to choose from.
Our
BMAX multivitamin has vitamin D in it. Suggested doseage is 1 to 3 per
day.
I
personally take 2 BMAX just before breakfast. I have my D levels
checked yearly and since taking the BMAX my D levels are where they
should be. (my hair is no longer breaking off or falling out since
starting on 2 BMax aday)
Get started on BMAX today. Get it at.
https://www.herbals-unlimited.com/b-max.htm
