Feeling lethargic? Overall mood consistently in the dumps? Do you burn easily? In this article, I will go over all the things you probably didn't know about Vitamin D and why even if you take it every day you may not be feeling its effects.
You may feel that you're doing everything possible to live a healthy lifestyle: eating well, exercising often, and drinking water from your giant 40 oz water bottle. Maybe despite all these things you are not feeling the effects of your hard work. You're tired, often in a bad mood, and just simply feeling like you've hit a roadblock.
While this article is not a cure all it is an answer to getting one step closer to a healthier happier you. Everything in this article is backed by science and knowledge I've accrued over many years and tons of research on how to fix my own personal roadblocks with my health and happiness.
*Want to read the science behind it yourself? Well I have many studies and articles linked throughout the article for you to read for yourself. They're great information for further understanding of Vitamin D in the body and why we need it.
Overall Benefits
Vitamin D is a fat-soluble vitamin that comes in three forms D1, D2, and D3. It is a vital vitamin for our overall daily health and mood in things such as…
Bone Health
Many people know Vitamin D as the “sunshine vitamin” often because of its ability to increase mood and help the skin but what most people don’t know is that Vitamin D is mainly used in the body for bone health. It helps to promote calcium absorption in the gut which allows for more calcium to absorb into our bones for bone growth and strength. Additionally, due to the increased absorption of calcium, Vitamin D aids in decreasing the risk of osteomalacia and osteoporosis in adults.
Increased Immune Health
Ensuring that you consume your daily levels of Vitamin D every day helps to increase immunity to many diseases and illnesses including:
In fact, it has been proven that getting your daily dose of Vitamin D, decreases the risk of developing various infections and autoimmune diseases such as:
Type 1 Diabetes
IBD
Rheumatoid Arthritis
Increased immune health is a big reason that I take Vitamin D consistently and ensure my body is always getting its daily dose. With my chronic illnesses my body needs all the help it can get with staying healthy and keeping up my immune system. Whether you have chronic health issues or have generally good health it is a good idea especially during certain times of the year to keep up our Vitamin D levels to prevent getting sick.
Mood & Mental Health
Consistent intake and proficient levels, of the “sunshine vitamin” aka Vitamin D, is also proven to drastically increase mood and lower symptoms of depression and anxiety. Additionally, anxiety and depression symptoms are very common indicators of a Vitamin D deficiency.
Since beginning to take Vitamin D supplements everyday my day to day mood has increased quite a bit especially after integrating the secret ingredient to its success. Vitamin D is not a cure all especially for those of us with anxiety and depression but it does help elevate some of the symptoms.
Weight
Vitamin D while not the Cure for losing 20lbs in 2 months! or How to get into your Summer Body! high levels of Vitamin D and calcium have been shown to have some appetite-suppressing properties, especially in women. Lower appetite can naturally lead to lower caloric consumption and overeating which allows the body to stop storing excess fat from extra calories leading to fat loss.
For example, when you are less hungry at meal time you are less likely to grab the quickest thing that is oftentimes not the healthiest option. If your appetite is lower you are less in a rush to eat and will take more time to ensure you have a more balanced meal with vegetables, protein, healthy fats, fiber, antioxidants, and whole grains.
*Additionally, it is important to note that despite having a lower appetite it is still vital to be eating multiple filling and healthy meals a day. Ensuring you are eating healthy will also ensure you get your daily dose of Vitamin D from foods as well such as fish, egg yolks, and mushrooms that are naturally high in Vitamin D.
Furthermore, the healthy regulation of the body and proficient levels of vitamins and minerals in the body help to lead to fat loss and overall better health in adults. Increased mood and energy levels, lead to more motivation to exercise and move the body, combined with a decreased appetite which leads to healthier food choices. Healthier food choices and increased exercise are often the key that can naturally lead to overall better health.
Skin
The “Sunshine Vitamin” gained its nickname because it is naturally absorbed into the body from the sun. Because of Vitamin D's many health benefits, it is often suggested by doctors to get about 30 minutes of sun exposure without sunscreen a day to promote Vitamin D absorption and synthesis.
It should also be mentioned that age does affect the amount of synthesis the body does naturally from the sun so it may be prudent the older you get to begin taking a Vitamin D supplement or getting your levels checked to ensure you’re getting sufficient amounts of Vitamin D.
In addition to the aforementioned benefits, Vitamin D can have benefits for the skin and aging. Normal or higher levels of Vitamin D can help the body absorb more UVB rays converting it in the body therefore decreasing the signs of aging and sun damage. Vitamin D helps promote skin regeneration and DNA repair mechanisms. Active forms of Vitamin D3 are agents for the prevention, attenuation, and treatment of premature skin aging.
*Notice: More than 30 minutes of sun exposure during high UV times can lead to negative skin impacts including skin cancer and increased skin aging. High exposure to UVB and UV are carcinogens so, make sure to use sunscreen if you will be outside for prolonged periods of time!
What is Missing? What's the Secret to Vitamin D?
Maybe all of the benefits I mentioned above are old news for you. Maybe they are brand new but you're looking for all the information you can. Maybe you have been taking Vitamin D for a while and are just not feeling the effects. Well here are two crucial facts that health influencers and even doctors fail to mention when discussing Vitamin D…
Vitamin K
Vitamin K is another fat-soluble vitamin found in the body that promotes the production and absorption of calcium in the system which increases bone and cardiovascular health. Along with bone and cardiovascular health, Vitamin K has other benefits such as overall immune system health, and blood clotting, and can even help with morning sickness and cognitive function.
What most people don’t know is that Vitamin D and K play an integral role in each other's functions in the body. Vitamin D helps to promote the production of Vitamin K and vice versa.
Why is this important regarding the consumption of Vitamin D?
Well…Many studies show that when taking supplements for Vitamin D it is extremely beneficial to also take Vitamin K because it helps promote the absorption of Vitamin D into the bloodstream.
Therefore if you’re not feeling any benefits from Vitamin D it may be because of a Vitamin K deficiency leading to a lack of absorption of Vitamin D. If you’re looking to begin taking Vitamin D supplements, I highly recommend looking for supplements that also have Vitamin K in them or take them together.
Magnesium
Magnesium is a chemical and electrolyte naturally produced that is used to create various reactions in the body. Magnesium helps to regulate blood sugar, communication within the nerves, and overall muscle and bone health.
It can be used to reduce symptoms and/or risk of…
Cardiac arrhythmia (an irregular heartbeat)
Irritable bowel syndrome (IBS)
Premenstrual syndrome (PMS)
It is important to note however that there are 9 different forms of magnesium each one is essential to the function of our body in some form and varies vastly in its use and benefits. For example, magnesium citrate can be used as a natural laxative while magnesium glycinate promotes deep sleep and reduces anxiety.
What does this have to do with Vitamin D?
Well, Magnesium is the key to liver and kidney function as well as the absorption and activation of Vitamin D.
“Nutrients usually act in a coordinated manner in the body. Intestinal absorption and subsequent metabolism of a particular nutrient, to a certain extent, is dependent on the availability of other nutrients. Magnesium and Vitamin D are 2 essential nutrients that are necessary for the physiologic functions of various organs. Magnesium assists in the activation of Vitamin D, which helps regulate calcium and phosphate homeostasis to influence the growth and maintenance of bones.
All of the enzymes that metabolize Vitamin D seem to require magnesium, which acts as a cofactor in the enzymatic reactions in the liver and kidneys. Deficiency in either of these nutrients is reported to be associated with various disorders, such as skeletal deformities, cardiovascular diseases, and metabolic syndrome. It is therefore essential to ensure that the recommended amount of magnesium is consumed to obtain the optimal benefits of Vitamin D.”
Conclusion
In conclusion, not only should you ensure that every day you get your daily dose of Vitamin D for your overall health including decreased risk of illness and disease but improved cardiovascular and bone health and even mood. The consistent consumption of Vitamin D could potentially change your health and overall mood in the best way and lead to more life-changing possibilities.
Furthermore, the key to these benefits is found in magnesium and Vitamin K which are essential in the absorption of Vitamin D. They both work with Vitamin D to activate and break down the necessary molecules in the body.
Eating foods like fish, egg yolks, and mushrooms that are naturally high in Vitamin D. Foods high in magnesium are leafy greens, seeds, beans, avocado, legumes, and fish. Foods high in Vitamin K are leafy greens, eggs, nuts, seeds, and whole grains. All of these foods will provide you with some of your daily dose of these vitamins but if you want to ensure that you are always getting your daily dose of Vitamin D, K, and magnesium I would look into getting some high-quality supplements.
*A Vitamin D + K supplement that I recommend which is plant-based and gluten-free and is a sure way to get your daily dose is - https://a.co/d/gEQqVuH
**The above link is an affiliate link
No matter how you decide to get your daily dose I highly recommend introducing or adding more of these foods into your daily diet for better health and overall wellness. Remember that these vitamins help us keep Dancing in the Rain of life every day!
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