Vitamin D is very important, and it maintains optimal health. In the USA only, half of the people lack it. It is estimated that a billion people worldwide lack vitamin D.
Vitamin D deficiency may lead to:
- Heart disease
- Bone diseases
- Inflammatory bowel disease
- Autoimmune diseases
- Muscle pain
Some of the factors which put you at risk of vitamin D deficiency are: being elderly, being overweight, having dark skin, or consuming a little fish and milk. Our inactive lifestyle and unhealthy diet are also to blame.
Out of the 30 000 genes in our body, vitamin D takes part in 3000 of them. It acts as a gene and hormone modulator and prevents cancer growth, such as breast, ovarian, colon and prostate cancer.
It’s important for our muscles, teeth, bones and growth. Vitamin D also: helps the body absorb calcium, supports a healthy pregnancy, reduces high blood pressure, reduces Alzheimer’s risk and so on.
This vitamin also prevents common colds, flu and infections.
We all know that the primary source of vitamin D is sunlight. It provides 10,000 to 25,000 (IU) international units of vitamin D in your body.
Some of the symptoms showing you that you lack vitamin D are:
- Slow healing of wounds
- Hair loss
- Gum disease
- Loss of bone density
- Chronic fatigue
- Poor concentration
- Sweaty head
- Frequent infections
- Muscle pain
- Daytime sleepiness
- Back pain
- Joint pain
- High blood pressure
- Bad mood
Here’s how to increase your vitamin D intake:
- Check your 25-OH Vitamin D levels, which normally go 10-55 ng/ml. Optimally, they should be 40-65 ng/mL. Take vitamin D3 supplements.
- Every day, take 2000-5000 IU of vitamin D3, and keep doing it for 3 months. Then, take 1000-2000 IU daily.
- Consume eggs, mackerel, porcini mushrooms, wild salmon and fish liver oils.
- Spend as much time in the sun as you can. You can take walks, since they are also good for keeping you fit.