Vitamin D: Bone Density Boost

Benefits of Intake or Supplementation

Bone Health
One of the most well-known benefits of vitamin D is its role in bone health. According to a study published in the Journal of Bone and Mineral Research, vitamin D is essential for the proper formation and maintenance of bones. It helps to increase bone density and reduce the risk of fractures, particularly in older adults.

Immune System Function
Vitamin D has also been shown to play a role in immune system function. A study published in the Journal of Leukocyte Biology found that vitamin D can help to reduce the risk of infections, particularly respiratory infections.

Cardiovascular Health
Vitamin D has been linked to cardiovascular health, as it helps to regulate blood pressure and reduce inflammation. A study published in the American Journal of Clinical Nutrition found that supplementing with vitamin D can lead to a reduction in the risk of heart disease.

Mental Health
Vitamin D may also play a role in mental health. A study published in the Journal of Clinical Psychology found that supplementing with vitamin D can lead to an improvement in symptoms of depression.

Weight loss
Some studies have suggested that vitamin D may have a role in weight loss, but more research is needed to confirm this benefit.

Cancer Prevention
Some studies suggest that vitamin D may help to reduce the risk of certain types of cancer, such as breast, colon and prostate cancer, but more research is needed to confirm this.

It is important to note that while Vitamin D has many potential benefits, it is important to consult with a healthcare professional before starting any supplement regimen, as high doses can be harmful and cause side effects such as kidney problems. It can also interact with other medications.

Our Top 5 Food Sources

Salmon: contains 354IU of vitamin D per 3.5 oz serving. Due to it’s various other benefits salmon is known as a superfood. See this article on our top 10 superfoods which discusses salmon and some of it’s benefits.

Tuna: contains 154IU of vitamin D per 3.5 oz serving

Egg yolks: contain 41IU of vitamin D per large egg

Shiitake mushrooms: contains 6.4IU of vitamin D per 3.5 oz serving

Fortified milk: contains 124IU of vitamin D per 8 oz serving

For nutrition facts and alternatives to these foods see this list of foods high in vitamin D.

It’s worth noting that many people may not get enough vitamin D from food alone, particularly during the winter months, and may need to consider supplementing with vitamin D.

Can you get vitamin D on a cloudy day?

The primary source of Vitamin D is actually sunlight exposure. When UVB rays from the sun hit the skin, it triggers the production of Vitamin D. The amount of Vitamin D produced from sunlight exposure depends on factors such as the time of day, location, and the person’s skin pigmentation. It’s possible to get vitamin D on a cloudy day, but less likely as UVB rays, which are responsible for vitamin D production, are less intense and can be blocked by clouds. However, some UVB rays can still penetrate through clouds. It’s recommended to check UV index before spending time in the sun.

It’s important to note that excessive sun exposure can lead to skin damage and increase the risk of skin cancer, so it is not recommended to rely solely on sunlight exposure as the sole source of Vitamin D. It’s important to limit sun exposure during the peak hours of UV radiation (10am-4pm) and to wear sunscreen with an SPF of at least 15 to protect the skin from UV rays. Consult with a healthcare professional to determine the appropriate balance of sun exposure and supplement regimen.

Purchasing Supplements

When purchasing Vitamin D supplements, it is important to choose a reputable brand and to always read the label to ensure that the supplement contains the ingredients and dosage that you are looking for.

Conclusion

In conclusion, Vitamin D is a fat-soluble vitamin that plays a crucial role in many bodily functions, particularly bone health. It is often referred to as the “sunshine vitamin” because our bodies can produce it when our skin is exposed to sunlight. Vitamin D deficiency is a common problem, particularly in the winter months when the sun is less intense. Many scientific studies have uncovered the numerous benefits of Vitamin D, but more research is needed to verify some of these claims.

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