In 2009, my Vitamin D level was 17. I had been taking a multivitamin for years, but at that point knew nothing about other supplements, vitamins, minerals, etc. My doctor at the time had me take 5000 IU of Vitamin D to bring my level up to optimal range, which is about 40-70 ng/mL.
Vitamin D is one of the most important supplements just about everyone should take. Getting Vitamin D from the sun is the best way to increase your Vitamin D levels. It's produced in the skin. When you've absorbed enough, the skin produces less. Studies have found sunscreen doesn't block Vitamin D absorption. Depending on the weather and where you live, it's not always easy. Certain foods like fatty fish, fortified milk, mushrooms and egg yolks also have some Vitamin D.
The amount of Vitamin D supplementation needed varies by person, so it's a good idea to get a blood test first to find out where you are starting from. Too much Vitamin D supplementation can lead to too much calcium absorption called hypercalcemia and kidney stones.
Benefits of Vitamin D include:
- helping with calcium absorption & maintain adequate calcium levels in the blood
- helps maintain bone density to prevent conditions like rickets and osteoporosis. A Vitamin D deficiency will pull calcium from bones.
- improves the immune system to help fight off illnesses like colds & flus
- helps reduce risk of certain cancers
- helps regulate cell growth
- helps with blood sugar regulation
- helps improve brain health
- lowers risk of multiple sclerosis
- Being tired
- Bone and joint pain (especially in your back)
- Weak muscles, aches or cramps
- Feeling depressed
- Losing bone or unexplained breaking
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