I hate to admit it but it’s that time of year again, less sunlight, colder days that lead to less time outside. Hey a lot of days I go to work in the dark and go home in the dark and spend the rest of the day in florescent light. What does that mean for your health? Well you stop getting all that Vitamin D you’ve been soaking in from the sun all summer long and Vitamin D deficiency can lead to all kinds of health and performance problems. Let’s dive into it a bit.
Your body produces vitamin D naturally when it’s directly in sunlight. You can also get it through certain foods and supplements to make sure enough of the vitamin is in your blood.
Vitamin D has several important functions. One of the main ones is regulating the absorption of calcium and phosphorus, and making sure you have normal immune system function. Getting enough vitamin D is important for normal growth and development of bones and teeth, as well as improved resistance against certain diseases.If your body doesn’t get enough vitamin D, you’re at risk of developing bone abnormalities such as soft bones or fragile bones.
In addition to the benefits above, research suggests that vitamin D may also play a role in:
- reducing your risk of multiple sclerosis, according to a 2006 study published in the Journal of the American Medical Association
- decreasing your chance of developing heart disease, according to 2008 findings published in CirculationTrusted Source
- helping to reduce your likelihood of developing the flu, according to 2010 research published in the American Journal of Clinical NutritionTrusted Source
Research has shown that vitamin D may play an important role in your mood and fighting depression. In one study, scientists found that people with depression who received vitamin D supplements noticed an improvement in their symptoms.
In another study of people with fibromyalgia, researchers found vitamin D deficiency was more common in those who were also experiencing anxiety and depression.
Consider adding vitamin D supplements to your diet if you’re trying to lose weight.
In one study, people taking a daily calcium and vitamin D supplement were able to lose more weight than subjects taking a placebo supplement. The scientists said the extra calcium and vitamin D had an appetite-suppressing effect.
The symptoms of a vitamin D deficiency in adults include: – tiredness, aches and pains, and a sense of not feeling good
– severe bone or muscle pain or weakness
-stress fractures, especially in your legs, pelvis, and hips
Doctors can diagnose a vitamin D deficiency by doing a blood test. If you have a deficiency, your doctor may have you do X-rays to check the strength of your bones.
If you’re diagnosed with a vitamin D deficiency, your doctor will recommend you take daily vitamin D supplements. If you have a severe deficiency, they may instead recommend high-dose vitamin D tablets or liquids.
So how much do you need? If you’re feeling any of the symptoms up above you should go see your doctor, if you want to make sure you get enough 1-3000 IU daily will do the trick.
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Have an awesome Monday!