Wandering through the supplement aisle at your local grocery store, you might get cross-eyed at the endless options available. From vitamins of every letter of the alphabet, to daily nutrients you know you should probably be taking but don’t, to supplements you didn’t even know existed, it can be hard to get started with such a multitude of options.
Let’s start with the basics. Vitamin D is an essential nutrient that really should be a part of your daily healthcare routine if it isn’t already.
Your body naturally produces vitamin D when exposed to sunlight, and while this is easy to obtain in the summertime, it can be a struggle to keep up sufficient levels in colder, cloudier climates and seasons. Note that sunscreen blocks the production of Vitamin D, so getting some sunscreen-free time in the sun is required to boost D levels. As a fat-soluble vitamin, it aids in the growth of bones and teeth, as well as boosting your immunity to certain diseases.
Let’s take a look at how much vitamin D you may need, what it does for your body, and what foods you can use to boost your levels.
Fighting Disease
Studies have found a connection between low vitamin D levels and an increased risk of multiple sclerosis and heart disease, including hypertension, heart failure, and stroke. Mixed studies have even shown that higher vitamin D levels can reduce the severity of flu and COVID-19 symptoms. Sufficient levels can also help reduce the risk of autoimmune disorders, including arthritis, type 1 diabetes, and inflammatory bowel disorder.
Mood-boosting
It’s no coincidence that walking through nature on a sunny day can boost your mood; studies have found that higher levels of vitamin D can help relieve depression, as well as anxiety, and even fibromyalgia. Along with helping a potential deficiency, supplements can also be used to mitigate negative emotions.
Supporting Weight Loss
Research has found a connection between higher body weights and vitamin D deficiencies. While taking vitamin D exclusively won’t help you shed pounds, it can definitely act as a supplement beside a healthy diet and exercise routine.
Treating a Vitamin D Deficiency
A vitamin D deficiency can be caused by several different issues, including living in a high-pollution area and spending too much time indoors (if you’re struggling with that, check out our guide to overcoming a sedentary lifestyle). A deficiency can lead to fatigue, muscle pain or weakness, and an increased risk of stress fractures.
Along with over-the-counter supplements, foods such as orange juice, cod liver oil, beef liver, egg yolks, and various fish are naturally abundant sources of vitamin D.
If you think you may be deficient in vitamin D, your doctor can confirm with a simple blood test. Taking supplements, getting more time under the sun in nature (without sunscreen), and eating foods replete with vitamin D can boost your levels, your mood, and prevent disease.
Vitamin D is an essential part of our well-being and armed with the information above, you can now tackle the supplement section of your grocery store with a bit more confidence.
This article is meant to be informational and should not be treated as medical advice. You should always consult with your physician for any personal concerns or when feeling ill and before starting any new supplements.
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