Vitamin D is a fat-soluble nutrient, involved in myriad physiological functions. You would be surprised to hear that it plays a significant role in bone, muscle, brain, and immune strength, that can all lead to strength and improved muscle growth as well as overall health.
If you are spending your day where you are not getting adequate exposure to sunlight, then you could be one of the hundreds of millions worldwide who are chronically deficient in vitamin D.
What Is Vitamin D?
In a technical term, vitamin D is a prohormone – the manner by which it is synthesized by the body and that it must undergo activation by the kidneys and liver into calcitriol – a biologically active hormone. In a simple term, however, I will continue referring to it as Vitamin D.
Why Is Vitamin D So Important?
Vitamin D has numbers of benefits to offer to maintain a healthy body and brain, and plays many physiological roles, chiefly among that is calcium absorption. It also affects brain function, immune function and muscle health all of which are critical to the physical well being – particularly as we age. As per the studies Vitamin D may decrease the risk of certain diseases, and help regulate blood pressure and body weight.
Vitamin D and Calcium Absorption
Vitamin D helps to promote calcium absorption, helping the body to maintain sufficient serum concentrations of phosphate and calcium, without which borne the risk of hypocalcemia tetany increased and mineralization is hindered.
Vitamin D is required for bone remodeling and growth, a perpetual process in bone tissue that is removed from the skeletal structure, and new bone tissue is created. Low, deficient vitamin D levels can result in thin, brittle, malformed, or soft bones, whose fragility render them prone to fractures.
Vitamin D and Muscles
Muscles help to transform energy, allows the body to run, walk, grasp, lift, throw, push, pull, and otherwise move. The musculoskeletal system that is comprised of bones, muscles,ligaments, tendons, and other supportive tissue, which plays a significant role in every physical activity.
Researchers from John Moores University, Liverpool, found that supplementing with 4,000 international units of vitamin D daily improved muscle recovery.
A healthy immune system aids, to protect the body against infection, illness, recognizing, attacking, and neutralizing bacteria, fungi, viruses, parasites, cancerous or otherwise damaged cells and harmful substances.
Properly functioning, the immune system differentiates between self and non-self-organisms, cells, and substances. This process is widely known as autoimmunity.It causes many diseases, including psoriasis, Graves’, multiple sclerosis, lupus, inflammatory bowel disease, rheumatoid arthritis and dozens more. It has been hypothesized that low vitamin D increases susceptibility to infection, given the stimulating effect of vitamin D on bactericidal protein cells within the immune system.
The brain is part of the nervous system, and does more than just think and remember stuff. It controls both gross and fine motor skills, speech, heart rate, respiration, swallowing and other involuntary actions, and processes tactile, auditory, visual, and olfactory information from the outside world.
Vitamin D plays a role in the neurotransmitter involved in mood, and often believed to be deficient in those with clinical depression.
Best Sources of Vitamin D
The best natural source of vitamin D is sunlight. If you are not getting enough sun exposure on your skin, it’s important to consume vitamin D-rich foods, such as:
- Oily fish: herring, mackerel, salmon and tuna
- Cod liver oil
- Egg yolk
- Fresh Orange juice
- Some vitamin D-fortified foods
Vitamin D2 Vs. D3 – Which Is Better?
There, exists two forms of vitamin D – D2 and D3; however, the only one is of particular benefit to human health.Vitamin D2 is usually found in less expensive supplements and fortified food products. Vitamin D3 is produced by the exposure of bare skin to sunlight and is most abundant in eggs, oily fishand dairy products. Supplementing with vitamin D make sure that the product contains only cholecalciferol.
Increase your consumption of vitamin D-rich foods to enhance your health and endurance from the gym.
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