Vitamin D Health Benefits

Vitamin D health benefits

Vitamin D is critical for proper bone health. It promotes calcium absorption and helps prevent osteoporosis.

Additional roles of vitamin D include reduction of inflammation, neuro muscular support, and possibly warding off depression.

Some studies posit that vitamin D can help with weight loss, and reduction in risk for certain diseases, but there isn't a large body of evidence yet.

Vitamin D and immunity

The immune system requires vitamin D to fight off invading bacteria and viruses.

In a randomized trial conducted on over 300 Japanese school children over a 4-month winter flu season, those that received a vitamin D supplement had a 40 percent lower rate in certain types of flu, compared to a control group. However, rates for other types of flu were similar.

Other studies have shown that weekly vitamin D supplements lower the risk of acute respiratory infections.

Vitamin D and Covid-19

Research is ongoing, but definitive conclusions have yet to be published, as this is a new disease. That said, it makes sense to check your vitamin D levels and increase them if they are low.

Based on existing information, some governments are taking action. In the UK, for example, clinically vulnerable people are now receiving a FREE 4-month supply of daily vitamin D supplements.

People at risk for lower levels of vitamin D

• post-menopausal women
• people who had gastric bypass procedures,
• individuals who have celiac and other nutrient absorption related conditions
• dark skinned people whose body is more effective at blocking sunshine

If you are in a risk group, consult with a health professional and consider get tested for vitamin D levels.

Foods with naturally occurring vitamin D

Unfortunately, there are very few foods with naturally occurring vitamin D. They include:

• cod liver oil (1 tablespoon has 34 mcg, 220% of the daily value)
• swordfish (3 oz serving, 14 mcg, 94% DV)
• salmon (3 oz, 11 mcg, 75% DV)
• tuna (canned or fresh) (3 oz, 4 mcg, 25% DV)
• sardines (2 pieces, 1 mcg, 7% DV)
• beef liver (3 oz, 1 mcg, 7% DV)
• eggs, mostly the yolk (1 mcg, 7% DV)

Foods that are fortified with vitamin D

In the US, public health officials have mandated dairy milk be fortified with vitamin D. This historical decision virtually eliminated rickets, a disease that many children suffered from.

• Dairy milk - 25% DV
• Dairy-free milk - varies, check the label
• Orange juice - varies, but juice is high in sugar so may not be worth it.
• Breakfast cereal - some manufacturers add vitamin D, but again, if the cereal is high in sugar, seek nutrients elsewhere.

Vitamin D supplements

If you can't get sufficient amounts of vitamin D from sunshine or food, the supplement industry will be more than happy to sell you some. It is available as D2 or D3.

Vitamin D is actually a group of compounds. The most common are vitamin D3 (cholecalciferol), and vitamin D2 (ergocalciferol).

Vitamin D3 is from animal sources, while vitamin D2 is derived from yeast and fungi and as such can be consumed by vegans and vegetarians.

Bottom Line

Vitamin D is a critical component of bone health. Vitamin D may be beneficial to the immune system.

If you've never checked your blood vitamin D levels, do it. In any case, there are multiple food sources as well as supplements to choose from.

Our BMAX multivitamin has vitamin D in it. Suggested doseage is 1 to 3 per day.
I personally take 2 BMAX just before breakfast. I have my D levels checked and since taking the BMAX my D levels are where they should be.
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B Max Ingredients List

Nutrisail BMax MultiVitamin

Sources:

1. Cranney et al - Effectiveness and safety of vitamin D in relation to bone health - NIH, 2007
2. Institute of Medicine, Food and Nutrition Board. Dietary Reference Intakes for Calcium and Vitamin D. Washington, DC: National Academy Press, 2010.
3. Clarke et al - Vitamin D Insufficiency - Mayo Clinic Proceedings, 2011
4. Giovannucci, et al - Epidemic influenza and vitamin D - Epidemiology & Infection, 2006

 

Why Take Vitamins

Scientists call essential substances of life vitamins. Until recently, it was widely believed that supplements were only necessary if a person had an outright illness or was truly sick.

Today, research indicated many Americans have mild or moderate nutrient deficiencies that impact their health status, and dietary supplements are necessary to maintain health. Unaddressed, these deficiencies can often put your body at risk for future health problems. Therefore, it is important for people to be sure they are receiving the proper amounts of high-quality nutrients for overall emotional and physical well being.

To understand the reason behind the need for dietary supplementation, let's first examine the average American diet. As a nation, we eat too many empty calorie goods. Although people in the United Sates consume plenty of food, it is not the rights KIND of food. Studies have concluded nearly 70% of a n average Americans diet is made up of fats and refined sugars that have low to no nutrient density. This contributes to nutrient deficiencies that can rob your body of its natural resistance to disease, hasten premature aging and weaken your over all performance.

The United States Department of Agriculture (USDA) has found that a significant percentage of the US populations receives well under 70% of the USRDA for vitamin A, vitamin C, B complex vitamins and the essential minerals calcium, and magnesium. A separate study found most typical diets contained less the 80% of the RDA for calcium, magnesium, manganese and zinc. It also found the people most at risk were young children and women.

Since the completion of studies of the 1960's the Standard American Diet (S.A.D.) has been continually cited as a contributing and causative factor in a variety of "killer" diseases. These would include arthritis, atherosclerosis (hardening of the arteries), colitis, coronary heart disease, diabetes, high blood pressure and stroke. There is also an increase risk of female disorders associated with diets high in processed fats called trans-fatty acids and increased intake of refined sugars and caffeine.

Although the typical American may appear to be adequately fed, contributing factors such as environmental pollution and stressful life patterns create an even greater daily requirement of certain nutrients to maintain good health. By definition, the millions of Americans that are on diets need additional vitamins an minerals to make up for deficiencies resulting from reduced calorie intake occurring through their dieting habits.

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Dietary Supplements

Dietary supplements play and important role in common situations, such as when a person dislikes certain nutritious foods, eats foods of variable quality, has little time to prepare balanced meals, is a under excess stress, or takes several medications which strip your body of certain nutrients.

Dietary supplements are not a panacea! They should never take the place of proper and consistent dietary habits or appropriate medical care, when warranted. It is important for a man or a woman to always consult with a physician if they are currently under medical care, are taking any prescription medications, or has a history of specific health problems before embarking on a vitamins regimen.

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