Vitamin D Benefits for Your Health : Are Your Getting Enough?
Vitamin D is an often-overlooked, under-consumed nutrient that plays a major role in your overall health and performance.
By: Robert Eilers | NightOwl.FIT Community | June 16th 2017
What is vitamin d and what are the vitamin D benefits? Vitamin D is a fat-soluble vitamin naturally present in a few foods, fortified in others, and available as a dietary supplement. The most significant source of vitamin D for most people is sun exposure because it’s produced in our bodies when sunlight strikes our skin. However, as most night shift people are aware, it is hard to receive the vitamin d benefits of sun if we are not actually seeing the sun.
According to research three-quarters of U.S. teens and adults are deficient in vitamin D. The trend marks a dramatic increase in the amount of vitamin D deficiency in the U.S., according to findings set to be published tomorrow in the Archives of Internal Medicine. Between 1988 and 1994, 45 percent of 18,883 people (who were examined as part of the federal government’s National Health and Nutrition Examination Survey) had 30 nanograms per milliliter or more of vitamin D, the blood level a growing number of doctors consider sufficient for overall health; a decade later, just 23 percent of 13,369 of those surveyed had at least that amount.
When trying to enjoy the vitamin D befits the best option is always going to be sunlight. It is free and abundantly available. However, it isn’t always an option for some of us. And during the winter month, it makes it even harder for us to get it. Can also try to get more of it through diet as well which should be a part of any healthy eating plan. That said supplementation is an option that is available to us that will allow us to enjoy the vitamin D benefits. Simply be sure that you are not taking a huge dose of it as it can be toxic and also ensure you take it with food. I don’t trust most drug store or mass advertised products so the one I use is from [easyazon_link identifier=”B002CQU564″ locale=”US” tag=”nightowlfit-20″]Nordic Naturals[/easyazon_link]. You can also get it mixed with an omega-3 supplement which is also beneficial.
Vitamin D Benefits
- Maintain the health of bones and teeth. Vitamin D plays a substantial role in the regulation of calcium and maintenance of phosphorus levels in the blood, two factors that are extremely important for maintaining healthy bones.
- Support the health of the immune system, brain, and nervous system
- Regulate insulin levels and aid diabetes management
- Support lung function and cardiovascular health
- May lower your risk of certain cancers
- Vitamin D reduces depression. Research has shown that vitamin D might play an important role in regulating mood and warding off depression. In one study, scientists found that people with depression who received vitamin D supplements noticed an improvement in their symptoms.
- Increase Muscle Strength
|Food||IUs per serving*||Percent DV**|
|Cod liver oil, 1 tablespoon||1,360||340|
|Swordfish, cooked, 3 ounces||566||142|
|Salmon (sockeye), cooked, 3 ounces||447||112|
|Tuna fish, canned in water, drained, 3 ounces||154||39|
|Orange juice fortified with vitamin D, 1 cup (check product labels, as amount of added vitamin D varies)||137||34|
|Milk, nonfat, reduced fat, and whole, vitamin D-fortified, 1 cup||115-124||29-31|
|Yogurt, fortified with 20% of the DV for vitamin D, 6 ounces (more heavily fortified yogurts provide more of the DV)||80||20|
|Sardines, canned in oil, drained, 2 sardines||46||12|
|Liver, beef, cooked, 3 ounces||42||11|
|Egg, 1 large (vitamin D is found in yolk)||41||10|
|Cheese, Swiss, 1 ounce||6||2|
What are Fat-Soluble Vitamins?
The fat-soluble vitamins, A, D, E, and K, are stored in the body for long periods of time and generally pose a greater risk for toxicity when consumed in excess than water-soluble vitamins. Eating a normal, well-balanced diet will not lead to toxicity in otherwise healthy individuals. However, taking vitamin supplements that contain megadoses of vitamins A, D, E and K may lead to toxicity. The body only needs small amounts of any vitamin.
Night shift workers are more prone to Vitamin D deficiency and therefore are more prone to miss out on the vitamin D benefits. That said as preached many times over on this site you should always try and enjoy the benefits of free, and abundant, and beneficial sunlight. Sunlight is the easiest and best way to enjoy vitamin D benefits.