Table of Contents
introduction
Vitamin D is really not a vitamin. Vitamins are special nutrients that the body needs but cannot make, so they must be obtained from what we eat or by supplements.
Because our bodies can make Vitamin D when our skin when it is exposed to sunlight, Vitamin D is considered a hormone, but what are the benefits of Vitamin D?
benefits of vitamin D; vitamin D3 & D2
Vitamin D is actually available in two forms: vitamin D2 and vitamin D3; the main difference really is just the source:
- D2 is manufactured from plants and fungi (and often the type that’s included in fortified milk, bread, and cereal)
- D3 is created from animal products and is the closest to that which is naturally made by the body through sunlight exposure
Because of this familiarity, most doctors and nutritionists recommend supplementing with vitamin D3.
the benefits of vitamin D3
What are the specific benefits of Vitamin D?
Vitamin D3 can have an impact on as many as 2,000 different genes within the body and has a direct role in far more aspects of health than many might realize.
Vitamin D receptors are found in nearly every cell, and as soon as Vitamin D binds to a receptor, it turns genes on or off, prompting changes at the cellular level.
Studies completed over the last two decades have proven that this process turns off cancer-causing genes, turns on immune-protective genes, and even tells cells which vitamins and minerals to absorb.
This all has a great effect on many important body processes.
food sources of vitamin D
Very few foods actually contain vitamin D naturally. Because of this, some foods are fortified, which means vitamin D is added during the production process.
Foods that do contain vitamin D include:
- salmon
- sardines
- egg yolk
- shrimp
- milk (fortified)
- yogurt (fortified)
It can be hard to get enough vitamin D each day through sun exposure and food alone, so taking vitamin D supplements can help.
Now we know where it comes from and how we can produce it.
bone health
Correct Vitamin D3 levels result in strong bones and teeth because it helps regulate and control the body’s ability to absorb phosphorus and calcium. Phosphorus and calcium provide density and strength to both the skeletal system and teeth.
Vitamin D deficiency can lead to a loss of bone density, which can contribute to osteoporosis and fractures (broken bones).
Severe vitamin D deficiency can also lead to other diseases. In children, it can cause rickets. One benefit of Vitamin D is that it can help prevent rickets, this is a rare disease that causes the bones to become soft and bend.
autoimmune system:
Vitamin D modulates our innate and our adaptive immune responses. Deficiency in vitamin D is associated with increased autoimmunity as well as an increased susceptibility to infection.
One study showed evidence that Vitamin D supplementation could reduce risk of Influenza and COVID-19 infections and deaths.
The link between Vitamin D deficiency and autoimmune disease is well documented, which means if you are deficient in Vitamin D you are more likely to contract an autoimmune disease, so another benefit of Vitamin D is that it can help fend off autoimmune diseases.
cancer prevention
Some evidence supports the idea that increased vitamin D3 can help slow the progression of prostate tumors, while other reports show promise that combining the nutrient with more fiber can reduce the risk of developing polyps that could lead to colon cancer.
Another benefit of Vitamin D is when it is used in combination with calcium; a four-year trial found that when post-menopausal women supplemented with both, their likelihood of developing cancer dropped by 60 percent.
Vitamin D has also been frequently studied for its apparent relationship to breast cancer: In a study of 166 women undergoing treatment, nearly 70 percent had low levels of vitamin D, which led many scientists to theorize that there could be a link.
weight loss
Consider adding vitamin D supplements to your diet if you’re trying to lose weight.
In one study, people taking a daily calcium and vitamin D supplement were able to lose more weight than subjects taking a placebo supplement. The scientists said the extra calcium and vitamin D had an appetite-suppressing effect; this was hailed as a strong benefit of Vitamin D.
what dosage is right for you?
There has been some controversy over the amount of vitamin D needed for healthy functioning but not on the benefits of Vitamin D. Recent research indicates that you need more vitamin D than was once thought.
Normal blood serum levels range from 20, but some organisations say 50, to 100 micrograms per deciliter. But, depending on your blood level, you may need more vitamin D.
The Institute of Food and Agricultural Sciences recommended daily IU intake for vitamin D are:
- children and teens: 600 IU
- adults up to age 70: 600 IU
- adults over age 70: 800 IU
- pregnant or breastfeeding women: 600 IU
Personally, I had a blood test to see what my levels were and then started to supplement with Vitamin D3 and K2. I take 5,000 IU of Vitamin D3 a day.
I recommend that before you start to supplement you have a blood test and then consult a doctor to see what level of supplementation would be favorable.
You may not need to take a supplement if your levels are high enough.
low magnesium & the benefits of Vitamin D
A review published in The Journal of the American Osteopathic Association found Vitamin D can’t be metabolized without sufficient magnesium levels, meaning Vitamin D remains stored and inactive for as many as 50 percent of Americans.
Patients with optimum magnesium levels require less Vitamin D supplementation to achieve sufficient Vitamin D levels.
Deficiency in either of these nutrients is reported to be associated with various disorders, including skeletal deformities, cardiovascular diseases and metabolic syndrome.
Research shows that magnesium consumption from natural foods has decreased in the past few decades, owing to industrialized agriculture and changes in dietary habits.
The Magnesium status is low in populations who consume processed foods that are high in refined grains, bad fats, phosphate and sugar.
One benefit of Vitamin D supplements is that now suppliers usually combine it with vitamin K2 and magnesium.
links to vitamin D products
There are many suppliers that will advertise the benefits of vitamin D, below are links to suppliers that I consider to be reputable. If you order from these suppliers, they will also give you a 10% to 15% discount if you use the code ‘MYNMN‘ at the checkout:
conclusion
Although it is in fact a hormone, there are many benefits of Vitamin D, this is the first page on Vitamin D rial, there are many more to come!
To take full advantage of all the benefits of Vitamin D, I currently take 5,000 International Units (IU) per day as apart of My NMN Experiment supplement stack.
Unfortunately, I had to close the comments’ section on the Blog because of spammers, more than fifty a day!
If you have any questions, please leave them in the comments section of this video.