Vitamin D is a family of fat-soluble nutrients that is present in some foods and it is crucial in the maintenance of health. For us humans, the most vital compounds in this group are vitamin D3, also known as cholecalciferol and vitamin D2, also referred to as ergocalciferol. Both compounds can be ingested from diet and nutritional supplements. Even though the percentage of vitamin D that we can get from our diet is usually less than what's recommended, exposure to sunlight can make up for the difference.
Benefits of Vitamin D
One of the most important roles of vitamin D is maintaining bone mass and strength. It does so by letting you absorb calcium from diet and nutritional supplements. When you don't get enough vitamin D, your bones will become soft, thin, and fragile, which make them vulnerable to fractures and osteoporosis. But besides its role in bone health, vitamin D is also employed in the body in many other ways. For instance, your muscles use it for movement. Primarily, your nerves use it to carry messages to and from your brain and parts of your body.
Recently, there has been an increased attention to vitamin D's possible immune and inflammatory benefits. It is believed that the immune system requires the said vitamin to combat bacteria, viruses, and other inflammatory processes. Studies have also connected low vitamin D levels to inflammatory conditions like asthma, cancer, arthritis and also insulin resistance and diabetes.
Vitamin D deficiency
Usage of sunscreen and protective clothing, minimal exposure to sunlight and several other factors prevent many people from getting sufficient vitamin D from the sun. In fact, roughly 1 billion people all over the world are are deficient in this vitamin.
To gain the most out of Vitamin D, you should meet its recommended dietary allowance by means of diet or supplementation. One problem that makes it tricky to meet adequate vitamin D levels by means of diet alone is that few foods naturally contain vitamin D. You can get some amounts of Vitamin D from fatty fish such as salmon, beef liver, mushrooms, and some kinds of cheese. You can also find vitamin-D fortified foods, like breakfast cereals and milk. For most people, the easiest way to meet ideal levels of vitamin D is by taking nutritional supplements. Vitamin D nutritional supplements are taken by mouth and they are best absorbed when taken after a meal. You have to take it at the same time each day.
Vitamin D is needed to maintain overall health but unfortunately. You can read more about Vitamin D3 benefits by going here.
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