Given the current situation of the spread of the coronavirus, it is certainly advisable to ensure a sufficient intake of vitamins and minerals. One of the most important, but unfortunately also one of the most neglected vitamins for us is clearly vitamin D. Therefore, in this article I would like to pay attention to this vitamin and try to give you the bestexplain how it actually works, what it is used for and what it can be obtained from.
Why is this vitamin so important for us?
First of all, it should be mentioned that there are several forms of this vitamin. In addition to vitamin D3, there is also vitamin D2, which can be found mainly in plant sources such as mushrooms. However, it is not nearly as effective as vitamin D3.
Vitamin D acts on many levels in our body. It helps maintain mineral balance and the functioning of the whole body, and according to current research, it also acts as a hormone. Which means that basically all tissues and cells in the human body are receptors for this vitamin and thus need it to function properly. Vitamin D is also responsible for the regulation of more than 2,000 genes in our bodies and is responsible for maintaining healthy bones and muscles. It is also very important in the process of cell division, and especially for the health of of our immune system. Certain studies have even suggested that sufficient intake of vitamin D can have a positive effect on athletic performance and muscle growth.
From a scientific perspective, this works roughly as follows. Vitamin D is metabolically converted into an active metabolite called calcitriol with the help of cholesterol. Calcitriol is one of the most effective stimulators of intestinal absorption of calcium and phosphorus, substances needed for building bones and teeth. It is thus responsible for bone mineralisation and the synthesis of important cellular proteins in our bodies. Furthermore, calcitriol has a positive effect on our immune system and also on the division of epithelial cells of the skin.
Where do I get my vitamin D3 from?
Vitamin D3 is known as the "sunshine vitamin" because the most natural way we can get it is by being in the sun. Our bare skin can naturally synthesize it under the influence of UVB radiation.
However, in addition to sunlight, we can also get vitamin D3 from animal sources. It is found in foods such as egg yolks, caviar, milk, liver, fish oil and oily fish such as salmon and mackerel.
An increasing percentage of the population is currently deficient in vitamin D3. The main reason for this is that people are nowadays routinely cooped up in offices all day and simply don't have time to be out in the sun anymore. Yet sunlight is the main source of vitamin D3. Of course, we can also get it from the foods I mentioned above, but it is only a limited amount and is simply not enough on its own. In addition, most of these foods are rich sources of saturated fatty acids, so they should definitely not be overconsumed. Vitamin D3 supplementation is therefore definitely in order and should not be underestimated.
How do I know if I'm vitamin D3 deficient?
In most cases, it is very difficult for a person to know if they are vitamin D deficient. Therefore, I want to list here at least a few possible signals that can indicate a deficiency.
1.
As I mentioned above, vitamin D keeps your immune system strong and has a positive effect on the cells that fight infections. The problem then arises especially during the winter and autumn months, when we are exposed to sunlight much less than in the summer period. As a result, this can lead to weakening of the immune system and therefore more susceptible to infectious diseases such as influenza.
2. Fatigue and depression
Vitamin D deficiency can also be closely linked to feelings of fatigue or even depression. Some studies have shown that sufficient vitamin D intake can successfully combat depression. So this vitamin can also help you to improve the quality of your life so far.
3. Bone and joint pain
Bone and joint pain can be a common signal of vitamin D deficiency. As mentioned above, vitamin D aids the absorption of substances such as calcium and phosphorus and thus has a very positive effect on the health of our bones and joints.
4. Muscle pain
In some cases, muscle pain can also be the cause of vitamin D deficiency. Vitamin D receptors are also found in nerve cells called nociceptors, which cause pain when they are irritated. A certain study has shown that vitamin D deficiency can lead to greater sensitivity in the bodyof these nociceptors in the muscles, and therefore more pain in these muscles.
How many units of vitamin D to take
How much vitamin D we need to take in a day depends on many different factors. Thus, the recommended daily dose often varies, but is generally around 400 to 800 IU (10 to 20 mcg).
Some experts recommend a daily intake of more than 2000 IU to achieve optimal blood levels of vitamin D, which range from approximately 20 to 35 ng/ml. Higher intakes of vitamin D may then be needed, especially in people with higherolder people, pregnant women, dark-skinned people or even people who are overweight.
Certain studies have also shown that optimal blood levels of vitamin D, i.e. the aforementioned 20 to 35 ng/ml, can reduce the risk of heart disease or colon cancer.
Your daily intake of vitamin D should generally not exceed 4000 IU. Of course, these are only general recommendations, which can vary in many cases.
How to choose the best vitamin D
So, as we already know, an increasing percentage of the population is currently suffering from vitamin D deficiency. Supplementation is the ideal way to replenish the necessary vitamin D and prevent many possible health problems. But how to choose the right supplement? Nowadays, there is a plethora of brands and products and it is often very difficult for a layman to find a quality supplement at a reasonable price. That's why I would like to give you four rules to follow when choosing one.
1. Look for certifications
First and foremost, you should only choose supplements from verified and certified companiesmanufacturers and brands that guarantee to produce supplements in accordance with ISO 9001, for example. It is certifications like ISO that confirm the quality of the supplements and the adherence to certain standards in their production.
So when choosing a quality supplement, focus on certifications in addition to price and composition. Certified and verified brands include Reflex Nutrition or Czech Virus.
2. Choose the right form
Vitamin D can be supplemented through supplementation in two forms, namely vitamin D2 or D3. For us, vitamin D3 is generally the more effective form. This is because our body can produce this form naturally through the sun. through sunlight, so it's much more natural and easier for us to absorb.
So choose vitamin D3 supplements first, as it is a much more active form than vitamin D2.
3. The larger amount is not always the main thing
There are therefore many possible health problems or complications associated with vitamin D deficiency. However, problems can also arise if vitamin D intake is excessive. It is often recommended to have your blood vitamin D level checked and only if necessary start supplementing with supplements.
When supplementing with vitamin D, watch out for signs of vitamin D intoxication, such as nausea or fatigue.
4. Supplement vitamin D after a fatty meal
Vitamin D is a fat-soluble vitamin. Our bodies need sufficient amounts of good quality fats from the diet for proper absorption. V some research it was even found that people who took vitamin D after a fatty meal had a 32% betterbetter absorption of this vitamin than people who took it after a low-fat meal.
Therefore, try to eat good quality, fat-rich foods such as eggs, avocados and fatty cheeses before supplementing with vitamin D.
What vitamin D3 supplements have we tried? We recommend these:
And that's all about vitamin D3. We hope you enjoyed this article and hopefully it has shed some light on how this vitamin actually works and what it is used for. If you have any questions, be sure to ask in the comments.
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I've been aware of bodybuilding and weight training pretty much my whole life. My father is a huge bodybuilding fan. He used to take me to the gym with him when I was little and he even made a small gym in his basement. It was just a matter of time before I got interested in bodybuilding.
But for ten years I was actively involved in Taekwondo. It wasn't until 2015 that I decided to quit Taekwondo and start training full time. At the beginning I did everything just according to my father and then also according to my older brother, who is currently doing power triathlon. Gradually, however, I started to educate myself on training methods and diet.