THE SUNSHINE VITAMIN
VITAMIN D
Vitamin D3
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Deficiency in vitamin D is quite common, a lack of vitamin D can lead to bone deformities (rickets) in children, and bone pain in adults (osteomalacia)
The government advices that everyone should incorporate a daily vitamin D supplement during winter and autumn seasons.
vitamin D regulates the absorption of calcium and phosphorus and facilitates normal immune system function and a deficiency of vitamin d3, affect the bones, muscles, immune system, and mood.
it may also increase the risk of inflammation and pain.
The best way to get vitamin D is by sun exposure , however, between October and early March we do not make enough vitamin D from sunlight ,therefore, we should take 1000iu of Vitamin D3 supplements daily.
As well as 100 mcg of Vitamin K2, as these work together in the body.
In this article, we look at the benefits of vitamin D, what happens to the body when people do not get enough, and how to boost vitamin D intake.
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What does vitamin D do?
Vitamin D isn’t like most other vitamins.
Your body can make its very own vitamin D when you expose your skin to sunlight.
However, most of us know how difficult this is living in the UK.
Your body can’t make other vitamins. You need to get other vitamins from the foods you eat.
What makes vitamin D special compared to other vitamins, is that when your body receives its vitamin D, it turns it into a hormone.
This hormone is sometimes referred to as “activated vitamin D” or “calcitriol.”
Getting the proper amount of vitamin D doesn’t depend on the diet you follow.
However, to get enough vitamin D you want to expose your skin to sunlight regularly, and you may additionally want to take supplements.
This makes getting the right amount of vitamin D a little more complex compared to other vitamins and minerals.
Vitamin D is essential for general good health, and researchers now are discovering that vitamin D might also be essential for many different reasons outside of good bone health. Some of the functions of the body that vitamin D helps with include:
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promoting healthy bones and teeth
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supporting immune, brain, and nervous system health
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regulating insulin levels and supporting diabetes management
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supporting lung function and cardiovascular health
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influencing the expression of genes involved in cancer development
Vitamin D is very necessary for strong bones. Calcium and phosphorus are essential for developing the structure and strength of your bones, and you want vitamin D to absorb these minerals.
Even if your diet contains a lot of calcium and phosphorus, without enough vitamin D, you can’t absorb calcium into your body.
Summary
Before looking into the amazing benefits of vitamin D3, have a read regarding some of the symptoms a deficiency of vitamin d3 has on your body.
Deficiency
Research shows more than a billion people worldwide have a vitamin D deficiency.
Symptoms include:
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Muscle weakness and aches
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Weak bones
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Fatigue
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Inflammation
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Hair loss
The deficiency may lead to many health conditions, such as:
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Depression
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Hypertension (high blood pressure)
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Arthritis
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Eczema
A simple blood test can check your vitamin D levels. Your healthcare provider can order this as part of a regular check-up.
Lose Belly Fat With Vitamin D3
Bad news for people that are looking for a magic pill for fat loss.
What we are finding through a lot of research recently is that vitamin d3 is as close as we can get to losing belly fat than anything out there.
Let me explain how this works.
So what vitamin d is first and foremost is a fat-soluble vitamin, that can help regulate mood and metabolism and most importantly it regulates where calcium goes in the body.
Because it's fat soluble it means that it’s stores in the fat cell.
Think about this
If you have excess amount of fat or if your over weight, that means that most of the vitamin d that you consume even if you are taking a supplement will get sequestered into those fat cell’s and stay there, meaning you have less bio actively available vitamin d3 to do what we are about to explain.
Let’s Look At How Vitamin D3 Actually Burns Fat.
The first method is by increasing something called leptin.
Now have you ever eaten food and gotten full? If you haven’t then you’re probably not human.
Because what happens is that leptin signals your brain telling it you're full.
When you eat lots of food your body produces a build up of leptin which signals your brain that you're full and you stop eating.
The problem is without vitamin d3 leptin levels don’t really increase that much.
So if you have enough vitamin d3 your brain can signal, and you brain can be told that you need to stop eating.
It’s that simple.
So low levels of vitamin d3, those leptin levels don’t get too high which can cause you to keep eating, making it very easy to over eat.
Ok now the second way that vitamin d3 is proving to be a good belly fat burner is through the modulation of the parathyroid calcitriol hormones.
The parathyroid is a small set of glands around the thyroid in our through.
Basically, when they produce parathyroid or calcitriol, we have a rapid increase in how our bodies store fat.
It tends to want to store it more.
Now if we have enough vitamin d3 the parathyroid or calcitriol hormones are not so sensitive.
Which means your body slowly stores and slowly metabolized fat vs doing it rapidly
Making it feel like it happened overnight.
So, these are the two main reasons why vitamin d3 is starting to play a large role in burning belly fat.
A peer- reviewed double-blind placebo study where 218 women were giving a strict diet and exercise program
and were asked to follow it for a year.
Half of the women were given vitamin d and the other half of the women were given a placebo.
After a period of a year.
It was fond that the women who took the vitamin d, on average lost 7 pounds more weight than those that didn’t take the vitamin d.
another study found that those that were taking vitamin d3 had a better waist to hip ratio than those that were not so, what we can hypothesize from these two studies is that potentially vitamin d could be a link between weight loss being somewhat site-specific to the belly fat aria now its not the end all be all and there’s a lot more science and a lot more research the needs to be conducted.
Ok lets get into some of the science based benefits of Vitamin D3.
1. Healthy bones & Muscles
Vitamin D is necessary for strong bones and muscles. Without Vitamin D, our bodies cannot effectively absorb calcium, which is essential to good bone health.
2. Vitamin D may fight disease
Decreasing the chance of heart disease.
Low vitamin D levels have been linked to an increased risk of heart diseases such as hypertension, heart failure, and stroke.
But it’s unclear whether vitamin D deficiency contributes to heart disease or simply indicates poor health when you have a chronic condition.
Supporting immune health.
People who do not have adequate vitamin D levels might be at increased risk of infections and autoimmune diseases,
such as rheumatoid arthritis, type 1 diabetes, and inflammatory bowel disease.
Reducing the likelihood of severe illnesses.
Although studies are mixed, vitamin D may make severe flu and COVID-19 infections less likely.
A recent review found that low vitamin D levels contribute to acute respiratory distress syndrome
3. Vitamin D may regulate mood and reduce depression
Research has shown that vitamin D might play an important role in regulating mood and decreasing the risk of depression.
A review of 7,534 people found that those experiencing negative emotions who received vitamin D supplements noticed an improvement in symptoms. Vitamin D supplementation may help people with depression who also have a vitamin D deficiency.
4. Healthy pregnancy
A 2019 study suggests that pregnant women who are deficient in vitamin D may have a greater risk of developing preeclampsia and giving birth preterm.
Doctors also associate poor vitamin D status with gestational diabetes and bacterial vaginosis in pregnant women.
It is also important to note that in a 2013 studyTrusted Source, researchers associated high vitamin D levels during pregnancy with an increased risk of food allergy in the child during the first 2 years of life.
Ok lets get into some of the science based benefits of Vitamin D3.
How much Vitamin D do we need?
Vitamin D is measured in units called International Units, or IUs. According to the Institute of Medicine–Food and Nutrition Board, and the National Institutes of Health–Office of Dietary Supplements, the Recommended Daily Allowances for Vitamin D among children is:
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400 IU/day for children aged 0 to 12 months*
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600 IU/day for children aged 1 to 18 years*
*These are the amounts that seem to prevent rickets, not the amounts that will result in the healthiest bones.
As a result, these are regarded as the minimum recommended daily amounts of Vitamin D for children.
Recent research supports that children over age 5, adolescents, and adults need at least 1000 IU per day for good health depending on age, weight, and growth. Indeed, many people need much more than 1000 IU to keep their Vitamin D levels in a good range.
Can we overdo Vitamin D?
Our skin cannot make too much Vitamin D it stops when there is enough in the blood but it is possible to overdose on Vitamin D supplements.
Because too much Vitamin D can be harmful, doses greater than 2000 IU/day should be taken cautiously, as advised by your doctor and based upon the results of blood tests.