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Vitamin d benefits

Vitamin D is one of the best-known nutrients on the planet.

Everywhere you look, there is yet another expert recommending that you get more of it because it offers incredible health benefits.

But, what exactly is vitamin D, and how does it work in the body?

Today, we’ll go over everything you need to know about it and how to get more of it.

What is Vitamin D, And How Does It Work?

Vitamin D is a fat-soluble nutrient found in some foods and is offered as a dietary supplement. The body can also produce vitamin D when we expose our skin to UV rays. This triggers a process where the body produces cholecalciferol (vitamin D3).

Despite the name, vitamin D is not exactly a vitamin. It’s a secosteroid (steroid hormone) that has many functions resembling those of vitamins.

Let’s take a look at some of them below:

What Benefits Does Vitamin D Offer?

Here are the three most important effects of vitamin D:

1. It promotes calcium and phosphorus absorption

Calcium and phosphorus are two vital minerals that play a huge role in bone and teeth health. Without adequate vitamin D levels, you might suffer from a deficiency in these minerals even if your diet is rich in both. This can lead to bone problems down the road.

2. It can reduce the risk of some diseases

Some research suggests that maintaining adequate vitamin D levels is vital for preventing certain conditions later in life. Specifically, vitamin D can reduce the risk of osteoporosis and heart disease. It also seems to play a role in immune system function.

3. It can play a role in our mood

Given that vitamin D is not a mere nutrient, it shouldn’t come as a surprise that it can also improve brain health. Specifically, early research suggests that having adequate vitamin D levels can ward off depressive symptoms.

Signs Of Vitamin D Deficiency

Sadly, vitamin D deficiency often remains unnoticed unless it becomes severe. In many cases, it takes years, even decades, for the effects to ripen.

And given that vitamin D deficiency is one of the most common nutrient deficiencies, it’s best to have the occasional blood test done to examine your levels. This becomes even more important during the cold months when we don’t get nearly as much sunshine.
How to Get More Vitamin D

An obvious way to get enough vitamin D is through supplementation. Take one small tablet a day, and voilá - you’re great. But there is one problem with this approach:

As mentioned above, vitamin D is fat-soluble. Meaning, it dissolves in fats, and we can store it in the body for a long time. If we get too much vitamin D, levels can eventually become too high, leading to toxicity. The chance of that happening is small, but it’s something to be aware of.

If you want to take it as a supplement, it’s best to do so under medical supervision and have your blood levels measured every once in a while.

Aside from that, regular sun exposure is a great way to soak up vitamin D. Foods like fish (salmon, herring, and tuna), eggs, mushrooms, and fortified foods (such as fruit juice) are fantastic options.