While at a meeting at CORE Athletic, I listened to a talk about the importance of vitamin D given by nutritionist Tracie Hittman (http://www.itsyourplate.com/). Vitamin D is called the “sunshine vitamin” because it can be synthesized by the skin when it is exposed to sunlight. Besides sunlight, vitamin D3 is the best and most natural source available. Since we live in the Midwest we do not get enough sun exposure during the winter months. A surprising 65-85% of us are deficient. An article in Muscles and Fitness Hers, talked about how vitamin D increases calcium absorption and if we are low in it, the body takes calcium from bones, which leads to osteoporosis. Vitamin D is also important for muscle strength, and its bone-health effects decrease the risk of stress fractures.
Importance of Vitamin D
• maintains normal blood levels of calcium and phosphors
• regulates cell growth
• supports the immune system
Health issues linked to Vitamin D deficiency
• fatigue
• depression
• seasonal affective disorder (SAD)
• obesity
• cancer
• diabetes
• heart disease
• arthritis
Quick facts from Tracie:
Vitamin D2 – NO NOT BUY THIS KIND – it is produced by yeast exposed to ultraviolet light and is not absorbed by the body.
Vitamin D3 (cholecalciferol) – most absorbable type that is synthesized by the body.
Recommended Daily Consumption: Adults – 400 I.U. (if you are not deficient)
Some M.D.’s are now recommending up to 4,000-5,000 I.U. per day in the winter months.
Tracie’s & Muscle and Fitness Hers recommendation – 2,000 I.U. per day in the winter months.
Tracie recommends requesting a Vitamin D test from your medical doctor. There are two Vitamin D tests–1,25 (OH)D and 25(OH)D. The 25(OH)D test is the better marker of overall D status. It is the marker that is most strongly associated with overall health.
“I usually recommend getting your nutrients through your food but in this case deficiency is far too common”, says Tracie.
Have you noticed a difference after taking Vitamin D?
Ali
