Like all other essential vitamins, Vitamin D also comes with its own set of exceptional health benefits. However, some of its most common and crucial health benefits are:
· Help with Development of Bones and Teeth
A sufficient amount of this supplement in your body helps with the proper growth of bones and teeth. This is especially important for young children in their formative years when there should be no compromise on growth and development.
· Fights Diseases
Apart from some of its primary benefits, such as improved resistance, an adequate intake of it is also believed to play a crucial role in reducing the risk of multiple sclerosis and decreasing the likelihood of heart disease. Taking vitamin D for immune health is also important.
· Regulates Mood and Reduces Depression
According to several researches, it is believed to play a significant role in reducing the risk of depression. After reviewing 7534 people, it was observed that those who experienced negative emotions reported improved symptoms after starting to consume vitamin D supplements and other sources of it. Hence, incorporating Vitamin D in your life might help you stay positive, too.
· Supports Weight Loss
Some researchers have suggested that its deficiency and obesity are often interlinked. However, while further study is still needed on this aspect, an older study observed that individuals who incorporated vitamin D supplements into their daily lives lost more weight compared to those taking another placebo supplement. Although current research does not support this idea. It is still believed that Vitamin D and weight loss may have a relationship.
Signs and Symptoms of Vitamin D Deficiency
Now that you know the benefits, the next question that might come to mind is how to know if you’re low on vitamin D. Well, several signs and symptoms can indicate a deficiency of Vitamin D in the body. The symptoms of that deficiency in adults usually are:
- A feeling of tiredness, ache and pain in the body.
- Bone weakness and severe muscular pains.
- Stress fractures, especially in the legs, hips and pelvis area.
Additionally, a healthcare professional can easily diagnose vitamin D deficiency through the results of a blood test. They also may order X-rays to check your bone strength.
Natural Sources of Vitamin D
Did you just realize the importance of Vitamin D or got diagnosed with its deficiency? We are sure you must be on the track to seek some natural ways to boost it in your body. Lucky for you, we have some of the best methods listed for you below:
· Exposure To Sunlight
One of the best and most abundant natural sources of vitamin D in your daily life is sunlight. This is why it is also referred to as the ‘sunshine vitamin.’ However, the question is how does this happen.
Well, the human skin is home to a type of cholesterol which functions as a precursor to Vitamin D. Hence, when exposed to sunlight, the UV-B radiation ultimately acts as a vitamin D from sunlight.
· Consume Fatty Fish and Seafood
One of the best foods rich in vitamin D is fatty fish, as well as several types of seafood. Yes! It is estimated that a proper 3-ounce serving of salmon can provide approximately 570 IU units in the body. That is nearly equal to the daily dietary requirement of 600 IU for adults. Apart from salmon, other seafoods highly rich in vitamin D are:
- Tuna
- Oysters
- Shrimp
- Sardines
- Anchovies
· Eat More Mushrooms
Mushrooms are the only vegetable that contains an abundant amount of vitamin D. However, while mushrooms are a great source, there are still several types of mushrooms available in the market. Some of which can be wild or poisonous. Hence, it is always recommended to purchase mushrooms from a trusted supplier, such as a grocery store or a farmer’s market.
· Incorporate Egg Yolks in Your Diet
Incorporating egg yolks in your diet can also work as a great source of vitamin D. This is because, as estimated by the Office of Dietary Supplements, one large scrambled egg contains about 44 IU, which can work as a great portion for you.
How Much Vitamin D Do You Need?
According to the current guidelines, an estimated daily requirements of 400-800 IU is adequate to meet the needs of 97-98% healthy individuals. However, while this is an estimated amount, experts say that your Vitamin D levels depend on a variety of factors, including skin colour, age, location, and sun exposure.
Moreover, if your Vitamin D consumption is high, it is essential to note that you should not exceed 4000 IU of vitamin D without your doctor’s permission. This is because, after reaching a certain level, the safe upper limit of vitamin D intake is exceeded.
How to Get More – Supplemental Tips (Safety, Dosage, and Types)
Apart from natural sources, this supplementation is also important for maintaining overall well-being. It helps immune function, and bone health. However, to ensure safety, it is ideal for consumers to stick to the recommended dose of 400-800 IU (an average of 600 IU).
It is available in two main forms: D2 (ergocalciferol) and D3 (cholecalciferol). In between, vitamin D3 vs D2 for health, D3 is more effective at raising and maintaining vitamin levels in the body. However, whichever type you choose, what is important is that you pick the best supplements for vitamin D and take them with your meals. We have some of the best ones listed for you below:
· Ritual Multivitamin for Women
The Ritual Multivitamin for Women is a science-backed supplement. Designed to meet the nutritional needs of women from the age of 18 to 49. The supplements contain nine of the most essential and bioavailable ingredients, including Vitamin D3 for immune health, Omega-3 DHA for heart and brain support, and Vitamin B12 for energy.
The overall formulation of this supplement is vegan and gluten-free, and the product is non-GMP and USP verified. All this, with a mint-essenced flavour that is gentle on the stomach, for only $36.99 for a 30-day supply? Quite a steal purchase.
· Nature’s Bounty
Nature’s Bounty Vitamin D3 is a high-potency supplement designed to support immune health, bone strength, and proper calcium absorption. This supplement soft-gel helps release 5,000 IU of Vitamin D-3, which is the most potent and active of its type, perfect for those with higher nutritional Vitamin D demands. The supplement is free from artificial colours and sweeteners and has over 60’000 positive reviews and a 4.8-star rating.
· Pure Encapsulations
The Pure Encapsulation Vitamin D3 1000 is a clean, science-based supplement perfect for those who value simplicity and purity in their everyday wellness routine. This supplement is designed to support bone, immune, and prostate health, all while maintaining adequate cardiovascular function.
What sets this supplement apart from the rest is its commitment to being allergen-free and composed of only natural ingredients, without artificial fillers. Hence making it an ideal pick for sensitive individuals. The price is quite affordable, and customers can purchase a 30-count bottle for just $10.80.
· Bronson
Tailored specifically for individuals with significant vitamin D deficiency or limited sun exposure, Bronson’s supplement capsules are formulated with a powerful blend that helps boost immune health, maintain stronger bones, and support mood balance.
Trusted since 1960, Bronson backs its supplements with third-party testing and holds a legacy of pharmaceutical-grade quality products. With its tiny, easy-to-swallow soft gels, Bronson is a value-packed option available for just $8.97 per 180-count.
Conclusion
If you are someone who wants to learn about the health benefits of this supplement, the signs that indicate its deficiency, and the natural sources and best supplements that can help ensure adequate levels in the body, then we hope this article was helpful for you. Please let us know which Vitamin D supplement you found most suitable for your needs and which one you ultimately chose.
