Benefits of Vitamin D and How to Boost the Intake

Vitamin D, also referred to as calciferol, is a vitamin produced when ultraviolet (UV) rays from the sunlight are absorbed into the body, which triggers the vitamin D production. This vitamin is essential for several reasons, including the maintenance of teeth and bones, protection against a range of diseases and conditions like type 1 diabetes, support for the immune and the nervous system, and the enhancement of mood and energy levels.

Despite the name, vitamin D is not a vitamin, rather it is a prohormone. Vitamins are all nutrients that the body cannot create, so it is usually consumed through diet. However, as vitamin D is technically not a vitamin, it is the only one that the body is able to create.

One of the most common benefits of vitamin D is the significant role it plays in the regulation of calcium and the phosphorus levels in the blood, which are both vital for healthy bones. A deficiency in vitamin D can lead to the softening of the bones, resulting in poor bone density and muscular weakness.

Vitamin D is also helpful in maintaining a healthy pregnancy because a deficiency could lead to a greater risk of giving birth preterm. Doctors have associated a deficiency in vitamin D with gestational diabetes, which is high blood sugar that develops during pregnancy and usually disappears after giving birth; and bacterial vaginosis in pregnant women, which is an infection of the vagina and is a result of a change of normal balance of vaginal bacteria.

To make sure that you are on top of your vitamin D intake, it is important to remember that the amount depends on numerous factors such as age, ethnicity, latitude, season, sun exposure, and clothing. In general, a daily vitamin D intake for adults should be 25-100mg to ensure optimal blood levels.

The best way to boost your intake for vitamin D is to get a good amount of sun exposure, though remember to wear sun cream/SPF, and eat foods that are good sources of vitamin D. There are a lot of choices for good foods that can help you boost your vitamin D benefits, these include fatty fish like salmon and sardine, red meat, liver, egg yolk, milk, cereal, canned tuna, and mushrooms.

If you would like to take supplements because you feel that your diet is not doing enough, the cod liver oil is a great supplement to take if you are someone who does not like or eat fish. It is an excellent source of vitamin D and even includes vitamin A; however, be careful not to take too much and follow the guidelines on the packaging, as too much vitamin A can be toxic for the body.

Now that you have a much better idea of the benefits that you can gain from taking a good amount of vitamin D and the different ways you can boost your intake through sun exposure, diet and supplements, make sure you do not go overboard either as having too much as just as bad as having too little!