As the name alludes, Vitamin D is necessary for normal systemic operation. It is fundamental to the upkeep of the soundness of the bones. When the body lacks enough Vitamin D (also VD), ailments such as rickets in children and osteoporosis in adults may arise. This vitamin is also pivotal to the upkeep of one’s libido and prevention of ED.
Foods with this nutrient do fill the daily intake guide, but it is often added to processed beverages and cereals. However, for most, about 85% of VD is captured through exposure to sunshine. The hypodermis layer of the skin, which houses the fat stores, absorbs and preserves the VD yielded through the sun. Due to that, you are not necessarily needed to stand in the sun religiously or long enough to become sunburnt.
VD can be artificially manufactered in the laboratory and is available in most shopping centers as a supplement. It can be taken by those with osteoporosis or to care for rickets. Other uses for VD encompass the supervision of a heart-related disability, diabetes, PMS, dental infections, arthritis and ED control. Maintaining homeostatic levels of VD may actually serve as a preventative measure against certain classes of cancer. For men already consuming supplements for boosted testosterone outputs such as maca root for men, VD has been demonstrated to be increasingly adaptable when compounded with other supplementals. The more about VD will be delineated later into the article.
6 vitamin D benefits
Vitamin D abets in the saturation of phosphorous, a nonmetallic element with atomic number 15, and calcium, a metallic element with atomic number 20 (periodic abbreviations P and Ca respectively). These are two important elements, without which the skeleton will not be able to take much physiological strain. Below are the most noteworthy advantages.
Promotes bone health
Calcium is key to the creation of strong bones. In supplements Ca is most often found as calcium carbonate (chemical formula: CaCO3), calcium citrate (chemical formula: Ca3(C6H5O7)2), and calcium gluconate (chemical formula: C12H22CaO14) in supplements with varying quantities of elemental calcium in each.. In the intestines, Vitamin D is required for the retention of Ca in the system. Also, dialysis in the kidneys, a process by which excess water, toxins, minerals, and more are flushed from the system, removes Ca sometimes in extreme quantities. It falls to VD to reclaim the mineral before it fully exits the body with urine.
In children with a deficiency, one can observe a fragile skeletal structure, most often manifesting as bowed legs, a phenomenon termed rickets. This is an ailment that leads to stunted development in the neurological, muscular, and skelelal systems. In adults with this same deficiency, one may note the development of feeble bones mainly in the femur, spine, and humerus, mostly afflicting the elderly population.
Protects from cancer, diabetes, and cardiovascular illnesses
Vitamin D has been shown to diminish the prospect of developing a metastatic cancer (one that wanders from its point of origin and lodges itselfin surrounding organs). Research also has it that it can increase sensitivity to insulin, thus aiding in the management of diabetes. Those with low VD are significantly more susceptible to myocardial infarctions (heart attacks) and cardiac arrests than those with regular levels, as proven by numerous studies and trials.
Improves muscle functions
The extent to which you will achieve muscle gains has been shown to be dependent on the available amounts of vitamin. This is very important for acrobats, gymnasts, bodybuilders, or any other variety of athlete regularly placing significant stress onto their bones
Men in their early 30s are strongly urged to enrich their diets with Vitamin D, especially when they cannot get enough sunlight exposure. This has something to do with VD’s role in the maintenance and construction of vital, functional muscles.
Protects from flu
In winter when direct sunlight is rare and the contraction of influenza is more likely, children who are given a VD supplement develop an increased resistance to illness.
Improves erectile dysfunction symptoms
You will find vitamin D as an active ingredient in a couple of natural ED treatment products. It is linked to testosterone production.
Improvements pregnancy and infant health
In terms of VD, pregnancy and infantile health, there are a myriad of perks. First off, it has been said that women without enough of it have higher chances of needing a cesarean operation to deliver. A certain strain of bacteria that causes a vaginal infection (officially bacterial vaginosis) is also common in low VD pregnant women.
In infants, deficiency of the vitamin is associated with an elevated vulnerability to the contraction of infantile atopic maladies such as atopic dermatitis. Atopy, or atopic maladies, are those caused by a change in an inherited IgE immunoglobin that leads to the child’ predisposition to certain illnesses. However, too much of the vitamin taken in pregnant women can increase the probability of the child developing allergic reactions.
Vitamin D deficiency symptoms
There are a number of signs for VD inadequacy that can help you diagnose the condition before it causes permanent damage. They include:
Falling sick often
Frequent cold and flu attacks can point to a VD shortage. You find that the vitamin directly supports with the cells that fight off microbes. Poor respiratory health like clogged nasal cavity and infected bronchitis can also be indicators of a insufficiency.
Persistent discomfort in the back and bones may signal that you are in need of a vitamin D supplement. It is needed for the maintenance of healthy bones. Chronic pain occurring in the back, very common in the elderly, is almost always linked to low levels of the vitamin in the body.
Fatigue and depression
Reduced metabolism in the body causes chronic fatigue and depression. This is also the case if the retention of important body minerals is not occurring as it should.
Lack of vitamin D will contribute to slowed metabolism. This is especially for those who are overweight.
Consistent pain in muscles
It is often challenging to derive a cause for muscular pain. However, inadequate supplies of VD could be the explanation. As you can recall, we pointed to advanced muscle functions as one of the vitamin’s benefits.
Loss of hair and bone degradation
Individuals with rickets have been found to be more susceptible to alopecia areata, a condition that leads to extreme hair loss
For those diagnosed with bone loss, complementing your meals with added Ca is highly suggested. However, it still needs that vitamin D fortify the diet to aid in saturation of calcium.
Lack of sex appetite
Testosterone is a male hormone that plays a role most of the male characteristics that begin in adolescence. In its deficiency, symptoms such as low sex appetite, decreased muscle mass and weak bones are experienced.
Vitamin D supplement and other good sources
Let’s have a look at some viable sources of VD.
Taking a Vitamin D supplement is perhaps the most efficient way to recover from deficiency. Any multivitamin for men will serve as vitamin D source.
On average, you will utilize 600IU of vitamin D in a day. This measurement may even double depending on the daily activities you engage in the most.
Any good multivitamin will contain this value or higher. A wonderful bonus is that you can buy them at health stores or OTC. It will also contain many other vitamins that are also essential in the body. With vitamins, a deficiency in one can also contribute to the deficiency in another. It is therefore important that you supplement with a multivitamin to get most of them at a go.
Vitamin D is present in a multitude of foods that we will discuss briefly below. Unlike some vitamins and minerals which may be available in large amounts in foods, this is very selectively available. Even worse, items with vitamin D may never supply you with the necessary amount.
Basking in the morning sun for about 20 minutes can give you the amount of vitamin D present in a meal rich in the same vitamin. Our skins are naturally made in a way that they can convert a certain UV sun ray into a precursor of vitamin D. It is then taken to the liver where conversion into the actual vitamin D occurs.
People who wear ‘full’ clothes may not get the best out of this natural vitamin D source. Also, individuals with dark pigmented skins may require a longer exposure time to get enough of the vitamin.
Athletic performers and bodybuilders will in most cases require all these three good sources of vitamin D. In fact, additional supplements may still be needed. For example, if you are to look at Muira puama benefits, you will notice that it is said to increase body energy and stamina. It doesn’t, however, promote healing of wounds and strong bones. If you were to use the supplements together, very desirable body building and athletic performance results can be achieved.
Treating low vitamin D level with foods and drops
Foods with vitamin D can be used in the long-term management of low vitamin D level. This is especially in parts of the parts of the world where quality direct sunlight is rare. This is also the case in winters. Although foods with vitamin D may not succeed in treating a deficiency for the vitamin, they should be included in your meals.
Since vitamin D is almost equally important as calcium is in the body, we will look at foods with vitamin D and those with calcium. Taking the foods in the same meals will be very helpful.
Foods with calcium include:
- White beans
- Seafood such as salmon and perch
- Beverages and fortified cereals; you can look at the list of ingredients provided to see the amount of vitamin D contained in a certain juice brand or cereals.
Foods with vitamin D include:
- Seafood such as tuna and salmon
- Liver (beef)
- Fortified products such as most juice brands, cereals and dairy products.
For babies, vitamin D drops might prove a better option. Administering the drops only requires you to add them to baby’s meal. You can also give them directly from your fingertip. Most of them do not have a taste, so you will not have to worry about your baby rejecting the drops.
Let’s now look at the recommended quantity of calcium you should take:
- For children over the age of 1 year but below 3 years, a maximum of 700mg can be used
- Those below 8 years, maximum of 1000mg can be used
- Below 18 years, maximum of 1300mg can be used
- From 19 to 70 years, 1000mg should be used. Above that, 1200mg can be used.
Vitamin D can be taken in 600IU from the age of 1 year to 70 years. Above that, the dosage can be increased to 800IU.
In some cases, a dr will recommend a higher dosage depending on the cause. It is, therefore, to seek medical attention when the symptoms of deficiency manifest.
Correct vitamin D dosage and side effects
Correct vitamin D dosage will depend on what you are using it for. It will also depend on your other concurrently used supplements. For example, you may also be taking zinc tablets for male enhancement. Here are some guidelines for vitamin D dosage:
- Use 1200 IU dosage daily to fight or prevent the occurrence of flu.
- For boosted immunity including preventing forms of cancer, a 14mg dosage is recommended.
- 750 IU on average has been used to treat weak bones in adults. You can start with a lower dosage of 400 IU and increase it up to 1000IU per day depending on the results.
- To promote bone health, including preventing from fall, use a calcium supplement of about 10g plus 800IU vitamin D dosage per day.
- For women with PMS, 1000IU of vitamin D dosage has been observed to work effectively.
A doctor can prescribe the best dosage for you depending on your situation. You can also be prescribed to take other supplements such as ginseng supplement for even better results.
Supplementing with vitamin D is relatively safe. Most people will not experience side effects unless the supplement is taken in excess.
Possible side effects include:
- Slowed metabolism
- Dry mouth
- Stomach upset
- Metallic taste
- Sleeping disorders
- Lost appetite
Too much vitamin D in the blood can increase calcium levels to undesired limits. Although calcium is essential to effective bodily function, too much will contribute to weakened bones and immunity. It can also cause kidney damage and liver impairment.
Only a GP should administer vitamin D doses of up to 4000IU. This is only to be used short-term. Patients with conditions such as atherosclerosis and TB should get medical advice first before supplementing with vitamin D. Too much calcium in the blood can complicate such conditions.
Vitamin D is very important in many aspects. Rather than curing already developed conditions such as rickets and weak bones in adults, it is best that the nutrient be regularly and adequately consumed.
You can get enough of the vitamin by basking in the sun for about 20 minutes. You can also find it in foods, which work best when taken together with calcium-rich foods.
Supplements containing the compound are the quickest way you can fight low levels of the vitamin when they present.
It is best to consult your GP before starting on any supplement, especially if you are on other medications including herbal ones such as Yohimbe supplement.