Vitamin D is essential for your health. The best form of it is from direct sunlight. But not everyone has access to year round sun. Not everyone can absorb this vitamin from direct sunlight exposure.
Vitamin D is a nutrient that is essential for maintaining healthy bones and teeth, as well as supporting the immune system. It is called a vitamin because it is necessary for good health, but it is actually a hormone that is produced by the body when the skin is exposed to the suns rays.
Vitamin D helps the body absorb calcium, which is necessary for strong bones and teeth. It also plays a role in immune system function, helping to protect the body against infection and disease. Low levels of vitamin D can lead to bone deformities, such as rickets in children, and osteomalacia in adults. It is important to get enough vitamin D from your diet or from exposure to sunlight, as a deficiency can lead to health problems.
Vitamin D & Respiratory Health
Vitamin D has been shown to play a role in respiratory health. Some studies have found that vitamin D deficiency may be linked to an increased risk of respiratory infections, such as the common cold and influenza. Vitamin D may help to boost the immune system and reduce inflammation in the respiratory tract, which can help to protect against these types of infections.
Know of any respiratory illnesses lately that rocked the entire planet? Are any of our world leaders advising to supplement with Vitamin D?
In addition, some research suggests that vitamin D may be beneficial for people with asthma and other respiratory conditions, as it may help to reduce the severity of symptoms and the frequency of asthma attacks. However, more research is needed to fully understand the relationship between vitamin D and respiratory health, and to determine the optimal levels of vitamin D for maintaining respiratory health.
According to Aloia et al., 2019- "Vitamin D supplementation significantly reduced the risk of acute respiratory tract infection among all adults, but the effect was stronger in those who were vitamin D deficient at baseline."
According to Ginde et al., 2009 - "Vitamin D supplementation was associated with a statistically significant reduction in the incidence of acute respiratory tract infection among young children."
According to Martineau et al., 2017 - "Vitamin D supplementation significantly reduced the risk of acute lower respiratory tract infection among adults, but the effect was stronger in those who were vitamin D deficient at baseline."
What is frequently neglected about Vitamin D is that it is a prohormone. Intaken vitamin D undergoes a conversion process, first in the liver, then in the kidneys, to produce 25-hydroxy D, a hormonal form of vitamin D. This is the type of D that is active in the body by interacting with vitamin D-receptors all over the body, including the muscles.
You'd think that athletes, who are supposed to pay special attention to diet in order to improve athletic performance, wouldn't be deficient in Vitamin D, but that's false.
Vitamin D & Bodybuilding
Vitamin D plays a role in muscle function and may be important for muscle building. Vitamin D helps the body absorb calcium, which is necessary for strong bones and teeth. It is also involved in muscle function, as it helps to regulate the amount of calcium in the blood.
When calcium levels are low, muscles cannot contract properly, which can lead to weakness and reduced muscle mass. Bodybuilding is all about contractions and maintaining muscle mass. So getting adequate amounts of D is essential. Stronger contractions also help build bigger muscles. More Vit D means better muscle contractions.
In addition, some research suggests that vitamin D may be important for muscle recovery after exercise, as it may help to reduce inflammation and promote the repair of muscle tissue.
Some studies have also suggested that vitamin D may have other health benefits, such as improving athletic performance and reducing the risk of certain diseases.
There is some evidence to suggest that bodybuilders may benefit from supplementing with vitamin D, especially if they are deficient in the nutrient. For example, low vitamin D levels have been linked to muscle weakness and reduced muscle function, which could negatively impact athletic performance.
Additionally, vitamin D is important for maintaining strong bones, which can be especially important for bodybuilders who put a lot of stress on their bones through weight training.
Vitamin D & K - Synergistic Partners
Vitamin D and vitamin K are both important for maintaining healthy bones and helping to prevent osteoporosis. D helps the body absorb calcium, which is necessary for strong bones and teeth, while vitamin K is involved in the process of bone formation.
Vitamin D and vitamin K work synergistically together to help the body properly use calcium, which is necessary for maintaining healthy bones. In addition, vitamin D and vitamin K may also have other health benefits when taken together. Some research suggests that the combination of vitamin D and vitamin K may be more effective at improving bone density and reducing the risk of bone fractures than either vitamin alone.
There are several forms of vitamin D that are available for supplementation, including vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). Vitamin D3 is the type of vitamin D that the body makes when the skin is exposed to sunlight. It is usually thought to be the better form of the vitamin. That's why you'll see it as the main form of Vitamin D in supplements.
Some studies have shown that vitamin D3 may be more effective at increasing vitamin D levels in the body than vitamin D2, and it may be more stable and longer-lasting as well. However, both vitamin D2 and vitamin D3 can be effective at increasing vitamin D levels in the body when taken in appropriate doses.
The recommended form of vitamin D for supplementation may vary depending on an individual's needs and health status, and it is important to discuss any supplementation with a healthcare provider.
The Problem With Our Diets
Western diets may not provide enough vitamin D to meet the recommended daily intake for most people. Vitamin D is found naturally in a limited number of foods, such as
- fatty fish
- eggs - mostly in the yolks
- animal organs such as liver.
- As a food fortifier - It is also added to some foods, such as milk, orange juice, and cereals, but the amounts added are usually not sufficient to meet daily needs.
Most people get at least some of their vitamin D from exposure to sunlight, as the body produces vitamin D when the skin is exposed to ultraviolet (UV) rays. However, factors such as age, skin pigmentation, and the use of sunscreen can affect the body's ability to produce vitamin D from sunlight.
People who are confined to indoors or who live in climates with limited sunlight may not get enough vitamin D from sunlight alone. As a result, many people may be at risk of vitamin D deficiency and may need to obtain vitamin D from supplements or fortified foods in order to meet their daily needs.
It is generally recommended for people to get their nutrients, including vitamin D, through a healthy diet and adequate sun exposure rather than through supplements. However, if you are unable to get enough vitamin D from your diet or sunlight exposure, or if you have a medical condition that requires you to take a vitamin D supplement, it can be beneficial to take a supplement.
Vitamin D is important for maintaining strong bones and immune system function, so it's kinda essential.
There is some evidence to suggest that vitamin D may have a protective effect against respiratory infections, including those caused by coronaviruses. Vitamin D is important for immune system function, and low levels of vitamin D have been associated with a higher risk of respiratory infections. However, it is important to note that while vitamin D may help to support the immune system, it is not a specific treatment for coronaviruses or any other infections.
If you don't have access to all-year-round sun, consider getting your vitamin D from other sources, such as a vitamin D supplement or foods that are rich in vitamin D, such as fatty fish, egg yolks, and fortified foods.
Vitamin D Deficiencies
Vitamin D deficiency is common in many parts of the world, particularly in areas with low levels of sunlight exposure. People who live at higher latitudes (further from the equator) are more likely to have vitamin D deficiency because the angle of the sun's rays is less direct, which reduces the amount of UVB radiation that reaches the earth's surface.
As a result, people who live in northern parts of the world, such as Canada, Russia, and northern Europe, may be at higher risk of vitamin D deficiency.
Vitamin D deficiency is also more common in people who have dark skin, since melanin, the pigment that gives skin its color, absorbs UVB radiation and reduces the skin's ability to produce vitamin D. As a result, people with darker skin who live in sunny climates may still be at risk of vitamin D deficiency.
Other factors that can increase the risk of vitamin D deficiency include:
- Having certain medical conditions, such as liver or kidney disease, that can affect the body's ability to metabolize vitamin D
- Use of sunscreen or clothing that covers most of the skin
- Living in a area with low sun output
- Limited sun exposure during colder seasons
- Aging, since the skin's ability to produce vitamin D decreases with age
- Being overweight or obese, since fat cells can sequester vitamin D and make it less available to the body
- Limited sun exposure due to lifestyle/work/cultural practices
- It's not common practice for doctors to test Vitamin D levels
- Vitamin D deficiency does not present with simple deficiency signals, they are usually correlated to other conditions
- It's easy to fall into the trap that you are getting enough of it if you live somewhere with a lot of sun. This doesn't always equate to high Vitamin D levels in your body
- If you have a high body mass index you may not absorb Vitamin D effectively
- It's easy to think just because you live in a warm locale that you are getting enough. It doesn't help neither that doctors are reluctant to test Vitamin D levels
Why Is Vitamin D All The Rage These Days
Until recently, the only time vitamin D was mentioned was when calcium metabolism was explained. Vitamin D controls how much calcium you take in and how your body uses it by interacting with hormones made by the parathyroid glands, which are small glands in the neck right above the thyroid gland.
However, in recent years, research on vitamin D has exploded, as has the knowledge of how many people are lacking in this mineral. Almost 90% of people in the world have a deficiency in Vit D. That's almost the entire wold. So it doesn't matter if you live in a warm climate, many factors including your bodies ability to absorb and metabolize D all play a factor.
In some ways, this is ironic because vitamin D can be created by the impact of UV light from the sun on the cholesterol found in the top layers of the skin. However, the appropriate conditions must exist for this to happen. For the required degree of UV to reach the earth and trigger the endogenous Vitamin D synthesis effect in the skin, the sun must be in a specific region of the sky.
If you have darker skin or a larger degree of body fat, this natural system of D generation will simply not function properly. As you become older, your body becomes less efficient in converting skin cholesterol into Vitamin D.
Recent Vitamin D research indicates that it impacts several body systems and can help avoid a variety of ailments. Cardiovascular disease, cancer, diabetes, and multiple sclerosis are examples.
According to other research, D is essential for the complete manifestation of the immunological response. Without enough Vitamin D, a type of immune cell known as Killer T-cells, which destroys immature tumor cells in the body, cannot be activated. This helps to explain why populations with lower than normal D levels have a higher risk of several types of cancer.
Previously, the only obvious sign of a Vitamin D deficiency was rickets in children or osteomalacia in adults, both of which involve a failure to correctly absorb calcium into bone, compromising bone strength, it is now recognized that vitamin D receptors exist on practically every organ in the body.
Over 1,000 genes in the body are estimated to be activated by Vitamin D. As a result, Vitamin D's health and preventative effects are far broader than previously imagined.
Vitamin D Recap
There is some evidence to suggest that low levels of vitamin D may be associated with an increased risk of early death. Vitamin D is important for a number of bodily functions, including bone health, immune system function, and muscle function, and low levels of vitamin D have been linked to a number of health problems.
Some studies have found that people with low levels of vitamin D may be at an increased risk of developing certain diseases, such as cardiovascular disease, diabetes, and cancer, which can lead to an earlier death.
However, it is important to note that the relationship between vitamin D deficiency and early death is complex and not fully understood. While low levels of vitamin D may be a risk factor for certain health problems, it is not the only factor and is not necessarily the cause of these problems.
Additionally, many of the studies that have investigated the relationship between vitamin D deficiency and early death have been observational in nature, which means that they can show an association but cannot prove cause and effect.