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Vitamin D supports your entire body.
It is essential for strong bones, muscle function, and immunity, among many other effects.
Your body naturally produces vitamin D through sunlight (that's why it's called the sunshine vitamin), but sometimes it's hard to get enough sunlight.
Certain foods, such as fatty fish and eggs, contain vitamin D.
You can also take a vitamin D supplement to make sure you're getting your daily dose.
Not only does spending time in the sun feel good, but it's also an easy way to help your body naturally produce vitamin D (the sunshine vitamin).
You need vitamin D.
It supports strong bones, muscle function, and immunity.
Read on to learn more about the benefits of vitamin D and how to make sure you're getting your daily dose.
What is Vitamin D?
Vitamin D supports your entire body.
It works on thousands of different genes to support daily functions and help your body absorb calcium, a mineral that helps build strong bones.
There are two types of vitamin D: D2 (ergocalciferol) and D3 (cholecalciferol).
D2 is naturally produced by plants, and D3 is the form that occurs naturally when your body is exposed to sunlight.
If you're looking for a vitamin D supplement, then you need D3.
Because it's a naturally formed form of your body, D3 is more easily utilized by your system.
The benefits of vitamin D are scientifically proven
Strong bones and teeth
Vitamin D is essential for calcium absorption and bone health.
It plays a key role in bone mineralization and remodeling – the processes your body uses to keep bones strong and repair old bone tissue.
Your bones matter, and your body does a great job of maintaining their integrity.
Vitamin D is a necessary component of this equation.
Muscles
To support strong muscles, make sure you're getting enough vitamin D.
Vitamin D deficiency is associated with muscle weakness and impaired muscle function.
In fact, early rodent studies have shown that adequate vitamin D supports normal muscle size, strength, and recovery.
Immunization
Your immune system is responsible for protecting your body from disease.
Vitamin D helps regulate the cells in the immune system so that they can function.
Optimal range of vitamin D
According to Mayo Clinic, the recommended daily intake of vitamin D for people ages 1 to 70 is 600 IU (15 mcg).
However, it is difficult to provide general guidelines for vitamin D.
This largely depends on a variety of factors, such as your age, diet, skin color, and location.
In 2018, a Norwegian study found that normal amounts of vitamin D reduced the risk of death in people with cardiovascular disease by 30%.
But the optimal amount of vitamin D supplements varies from person to person. It depends on where you live, as well as your eating habits.
For example, the standard recommendation in the Nordic countries is to consume 10 mcg per day from all vitamin D**.
However, the recommended intake in the United States is 15 micrograms, while Germany is targeting 20 micrograms.
Even though Norwegians receive less sunlight than Germans, Norwegians have more fish in their diets.
In addition to outdoor physical activity in the summer, fish and cod liver oil are important for vitamin D in the winter**.
Even if you think you're getting enough sunlight every day, you may not be meeting the recommended daily dose of vitamin D.
On top of that, many people can benefit from consuming more vitamin D.
Why you are low in vitamin D
Due to our lifestyles, most of us are low in vitamin D – we cover our bodies, "protect" every inch** from the sun, and spend most of our time indoors.
But you're not actually protecting your, you're slowing down or preventing the synthesis of vitamin D from sunlight!
For most people, supplementing with vitamin D3 is essential to get high enough levels, but that doesn't mean you can stay out of the sun altogether.
Your** interacts with natural sunlight to produce vitamin D in the body.
Taking a lot of vitamin D alone is not the complete answer to preventing vitamin D deficiency in the long run.
You need to approach this from all angles: diet, sun exposure, and supplements.
How to increase vitamin D levels
It is best to consult a doctor before making changes to your diet or lifestyle.
In general, here are some simple ways to increase vitamin D effectively:
Sunlight
Here's the easiest way to boost vitamin D production naturally: Get about 20 minutes of direct sunlight every day.
As an added bonus, sunlight is a great way to support circadian rhythms, and vitamin D production is linked to sleep quality, meaning getting more sunlight is an excellent way to ensure you get a good night's sleep.
However, depending on your schedule or where you live, it can be difficult to get enough sun exposure.
Food
You can add vitamin D to fortified foods you can find at the grocery store, such as milk, orange juice, and cereal.
But if you can't tolerate dairy or want to avoid high-sugar cereals and juices, add these foods to your diet:
Fatty fish such as tuna, salmon, and sardines.
Yolk. Beef liver.
Cod liver oil. Supplements
Vitamin D supplements make it easy for you to ensure that you are taking the daily dose of the sunshine vitamin, even if you're not in the sun.
Here are some tips to keep in mind:
Choose vitamin D3. Keep in mind that D3 is more easily utilized by your body.
Vitamin D3 is taken with K2.
These vitamins work together to transport calcium from the bloodstream to the bones, thereby supporting bone density and heart health.