What is Vitamin D – Benefits and Sources Written by Jessica Redman15th September 202129th September 2021 The body produces vitamin D via a complex cascade of reactions that start with sunlight exposure. The cholesterol circulating near your skin gets transformed into several byproducts until it reaches the active form of vitamin D – this process requires enzymatic action of your liver and kidneys. Unfortunately, many people suffer from vitamin D deficiency, especially during seasons with poor sunlight exposure (e.g., autumn, winter). That’s why vitamin supplements are extremely popular, and often recommended by health experts. Researchers estimate that the human body needs between 10–30 minutes of daily sunlight exposure to get the vitamin D it needs. If you are wearing sunblock, it does not count. In this article, we will cover some benefits of vitamin D, as well as the sources to get this crucial compound. The benefits of vitamin D Promotes muscle growth and strength Vitamin D promotes muscle growth after performing strength training exercises. In fact, many athletes are starting to take vitamin D supplements to increase their lean muscle mass and overall performance. In a 2015 meta-analysis, researchers analyzed the results of 6 randomized controlled trials to assess the effect of vitamin D on muscle growth. The review included 310 participants who received between 4,000–60,000 IU of vitamin D every week. The authors stated that vitamin D is extremely effective in inducing muscle growth and physical strength. Increases bone mineral density Taking vitamin D supplements is necessary for postmenopausal women and older individuals who are at a higher risk of osteoporosis. Developing osteoporosis translates to frequent fractures, joint problems, and mobility issues. Promotes weight loss In one study, researchers found that vitamin D boosts the basal metabolic rate (BMR), which can significantly increase weight loss. Differently put, you will be able to burn more calories without exercising or dieting. We should note that experts consider this evidence as preliminary; however, the scientific community believes that there is room for further investigation. Vitamin D deficiency The main complication of vitamin D deficiency is the dramatic decrease in bone mineral density. As a result, your risk of developing osteoporosis skyrockets. When children are deficient in vitamin D, they develop a condition known as rickets, which is a rare disease that causes abnormal deformation of the skeleton. Fortunately, rickets is exceedingly rare due to the efforts of fortifying foods with vitamin D. Source of vitamin D If you are looking for food elements that contain vitamin D, here is a short list: Oily fish (e.g., salmon, sardines, mackerel, herring) Red meat Liver Egg yolks Fortified foods (e.g., breakfast cereals) Takeaway message Vitamin D is an indispensable compound that mediates a myriad of biochemical reactions to ensure the well-functioning of your organs. We hope that this article managed to shed some light on the potential benefits of vitamin D, as well as the food sources to replenish our stores. Written by Jessica Redman Personal trainer and entrepreneur My name is Jess and I’m a personal trainer and run my own online training business at workthat.co.uk. I’m currently studying for a Masters in Strength and Conditioning, and I love all kinds of sports and training, as it is my go-to stress reliever and hugely helps my mental health. I love open water swimming, watching Arsenal play football (sometimes) and pumping playlists whilst running. Read Next Training The Benefits of Exercise on Brain & Mental Health Physical exercise has long been celebrated for its positive effects on physical health, but its impact on mental and brain health is equally significant and increasingly recognised. We often hear this and deep down if you’re a regular exerciser you’ll resonate with that euphoric feeling you get after a workout, but rarely do we understand […] Coffee Cream Protein Cups Serves 6; Calories 217, Protein 10g, Fat 11g, Carbs 18g – Click here to see the full recipe. DAILY CHECK IN: THE WORLD’S LONGEST LAKE SWIM Ross Edgley begins his challenge of the worlds longest lake swim. Click here for daily updates on Ross’ progress.
