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Studies show that 77% of the population is vitamin D deficient. Without vitamin D, your body
can’t respond accurately to normal body processes. It allows calcium to be absorbed
efficiently, prevents bone breakdown, improves muscle building, and regulates our cell’s functions. You’ll
likely experience muscle weakness, pain, impaired balance, increased risk of fractures, and decreased
physical performance if you’re deficient.
Interestingly enough, the most documented cause of deficiency is from a lack of sun exposure.
The sun is our greatest source of vitamin D which can be a problem during the winter months.
Fortunately, there are some food sources of vitamin D:
- Natural sources: salmon, fatty fish, egg yolks
- Fortified Sources: cereals, milk, and orange juice
Keep in mind, absorption is only about 50% effective from diet. Much of the vitamin is lost during
digestion. Due to this, a combination of supplementation, diet, and sun exposure is recommended.
So how much is too much?
- Consult with your doctor first and follow their recommendations for supplementation.
- Toxicity of vitamin D is rare and often unlikely.
- It's been stated that taking 10,000IU a day would take months or even a year to cause
- Essentially, because your body is constantly using it, it doesn't build up quickly in the body.
How does it help me?
Vitamin D has a lot to do with the strength and growth of any one person:
- Promotes muscle growth and strength.
- Minimization of stress fractures.
- Keeps bones strong and less likely to break with any stress put on them during a
workout, game, etc.
- Reduces the risk of cancer, arthritis, heart disease, diabetes, and any autoimmune or
Vitamin D is embedded in a lot of our body functions. Since it's not a vitamin we readily get in
our diet, it really should be supplemented. It's good to maintain an adequate baseline since vitamin D is
used up very quickly in our bodies. Remember that toxicity is rare, so as long as you stick to a
maintenance level, you'll be optimizing your body's performance. It’s important to get vitamin D from
your diet and sun exposure, but to make sure you get enough, be sure to supplement!
A thank you to these journal articles for the information gathered for this blog!
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May 2017 (1)