Vitamin D is a very important vitamin for everyone. Believe it or not, Vitamin D is actually a hormone produced by the body. Cholecalciferol, known as Vitamin D3, is the naturally occurring form of vitamin D. It is made naturally in large quantity in your skin when sunlight, or ultraviolet rays, strikes your bare skin. Naturally our bodies make Vitamin D3 but sunlight is required for this process to occur. It can also be taken as a supplement form. There are many benefits that come from Vitamin D3 such as a better immune system, lower blood pressure, clearer skin, a healthier brain, protection against illnesses and cancers and more. When it comes to bone and joint health, Vitamin D3 is the most important vitamin. Recent studies are even connecting it with the protection against the H1N1 virus. Too keep things simple I'm going to reference vitamin D3 as Vit.D3.
Where does it come from? Sun, food, and supplements! Most people obtain their Vitamin D from sun exposure. The sun is the best way to receive adequate amounts of vitamin D. There are very few naturally occurring foods that contain vitamin D but you can get some levels of Vitamin D from the food you eat. There is not enough Vitamin D present in foods to supply you with the levels you need. However small amounts are found in fish liver oils, cheese, beef liver and egg yolks. Also, in the U.S. there are foods that are fortified with Vitamin D such as milk, breakfast cereals, some orange juices, yogurts and margarine. The US regulates which products can be fortified with Vitamin D as well as the amounts of Vitamin D that are added to these food products. Then, as a 3rd source of Vitamin D, there are supplements. Make sure when picking a supplement that it is in the form of V.D3 because that is the naturally occurring form. Do not a use a synthetic form of Vitamin D as it is not proven to be as effective.
Vitamins D3
Vitamin D3 play a role in may things. It is essential for the promotion of calcium absorption. Vitamin D3, along with calcium is important for good bone health, which can prevent thin, brittle and malformed bones. Having sufficient levels of it prevents children from developing rickets, prevents adults from developing osteomalacia and prevents older adults from developing osteoporosis. It is thought that Vitamin D is associated with a reduced risk of cancer. There have been many studies done to support this theory. The Canadian Cancer Society made a first every supplement recommendation for vitamin D. This was based on evidence on the link between V.D3 and reducing risk for colorectal, breast and prostate cancer. It's been shown that having a Vitamin D deficiency may affect the cardiovascular system. It was found by Harvard researchers that men with a Vitamin D deficiency were 142% more likely to suffer from a heart attack than men with sufficient levels of vitamin D. It has also been show to boost the immune system, which protects you against the flu, colds and other respiratory infections.
There has also been research that links Vitamin D deficiencies with type-2 diabetes. A study done in 2004 that was published in the American Journal of Clinical Nutrition found that raising a person's blood levels of Vitamin D from 25 to 75 could improve insulin sensitivity by 60%. It even may affect your mental function as well as your mood. Some studies have shown that having adequate levels of vitamin D improves your mood, reduces the risk for depression along with it slowing down the age-related losses of mental function. It has also been shown in 2 different studies that having a low blood level of Vitamin D is associated with increased mortality from all causes and mortality from heart disease. Studies have shown that those with adequate levels of Vitamin D are less susceptible to the H1N1 flu virus. It has been show that Vitamin D increases production of antimicrobail agents in the body. These antimicrobials can fight H1Ni flu and other types of influenza by building one's immunity to the flu virus.
So what is the problem? Many people are deficient in Vitamin D3! This is becoming a worldwide problem. Optimal blood levels of Vit.D3 are between 30 and 100 nanograms per milliliter of blood. You are considered Vitamin D insufficient if you levels are between 15ng and 30ng. You are considered Vitamin D deficient if your levels are less that 15ng. In fact, a recent US study showed done on 600 children in the US showed that 70% of them had low levels of Vitamin D. Of those, 61% were insufficient and 9% were deficient. Kids with low Vitamin D levels are at risk for bone problems, at risk for high blood pressure and at risk for lower HDL cholesterol levels. Why the cause of this widespread deficiency? People spend less time outdoors and people have poor diets. With all of the talk about protecting yourself from the sun and skin cancer, people are avoiding direct exposure to the sun. It is a good practice not to get too much sun, however, a little bit of sun is still important. Without sun exposure, you body cannot produce the Vit. D3 it needs. For those with lighter skin, your skin is more sensitive to the sunlight, so less sunlight is needed to produce Vitamin D. If your skin is darker, then more sunlight is needed to produce Vitamin D. Having said this, it is important not to take too much of it because it can be toxic in excess.
It is important to make sure you get the recommended daily amount of Vitamin D. If you get sun exposure you should take an additional 400 IU per day. If you do not receive adequate exposure to the sun you should take 800 IU a day. This can easily be accomplished by the addition of a Vitamin D. supplement along with your daily multivitamin. It's especially important during the winter months to take a supplement as more people are prone to stay indoors during this time and there are fewer hours during the day. You should not take more than 800 IU a day. To find out if you are deficient in Vitamin D have your blood levels tested at your next doctor visit or order a saliva test kit to check your hormone levels. Never pay more than .95 for 120 tablets. This is an inexpensive way to ensure you meet your daily requirements for Vit. D3 and to ensure good health. As always talk with your doctor about the supplements and vitamins you take.
For more information on Vitamin D3 CLICK HERE.
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NOW Foods Liquid Vitamin D-3 5000Iu/Dropper, 2 ounce Overview
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