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The Importance of Vitamin D Supplementation

Vitamin D is key in regulating calcium and phosphate in the body. These nutrients are essential in preserving the vitality of our bones, teeth and muscles. A lack of vitamin D can lead to bone pain and deformities. Let's discuss where we can find this nutrient and who to utilize it for a healthy lifestyle. 


The human body can create vitamin D from direct sunlight from the sun whilst being outdoors. Most people can get the vitamin D they need from sunlight during the months of April to September. However, between October and March we do not get nearly enough sunlight and must supplement. Most people are vitamin D efficient so it is crucial to supplement naturally or with a dietary supplement. During this time of crisis it would be best to supplement daily, even if we are inching towards warmer weather. Let’s face it, a lot of us probably aren’t spending enough time outdoors these days. Depending where you live you may be prohibited to do so. So please eat plenty of vitamin D rich foods DAILY or take a supplement! Supplementation in this case is likely the easier route to ensure you are getting adequate amounts daily. 

Some vitamin D rich foods include oily fishes such as salmon, sardines, herring and mackerel, red meat, liver, egg yolks and fortified foods.  Depending on your age there are different recommended dosages for vitamin D. The following link goes into detail on supplementing vitamin D. It is important to remember to take your supplement with a meal because vitamin D is fat soluble which means it won’t dissolve in water but needs fat in order to be absorbed properly. https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/

Recently Vitamin D has also been totted to help fight off covid-19. Let’s be clear though, to cannot prevent the virus, but, it can help boost your immune system and help you fight it off. For more information on the subject and one doctor's recommendations please see the following article. 

https://www.capitalfm.com/news/coronavirus/does-vitamin-d-help-fight-covid-19-doctor-protect/


In addition to fighting covid-19, vitamin D is known for fighting many different diseases. Studies have shown that vitamin D supplementation can help with multiple sclerosis, heart disease, and the flu. https://jamanetwork.com/journals/jama/fullarticle/204651https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2726624/


Vitamin D also reduces depression by playing an important role in mood regulation. In one study on depression, patients who were administered a vitamin D supplement noticed an improvement in their symptoms. Just to further show the extent of the connection, in another study on patients with fibromyalgia, researchers found that those experiencing anxiety and depression had lower vitamin D levels. https://www.healthline.com/health/food-nutrition/benefits-vitamin-d#reduces-depression


Finally, as if you needed another reason to make sure you are getting ample vitamin D, one study showed that participants who supplemented with vitamin D and calcium were able to lose more weight than those with a placebo! https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/calcium-plus-vitamin-d-supplementation-and-fat-mass-loss-in-female-very-lowcalcium-consumers-potential-link-with-a-calciumspecific-appetite-control/623D71E0A965E910C48903089FA7B56C


Overall, vitamin D definitely plays a large role in keeping us happy and healthy. Considering the current state of affairs right now, it would be a good idea to make sure you are getting ample vitamin D. Not only will it keep your body functioning properly, it will keep your bones strong, mood happy, and may even help you shed that quarantine 15! Stay happy and healthy friends! 

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