There are plenty of vitamin D supplements on the market today. It can be hard to choose which vitamins are best for you. Here’s everything you need to know about what type of vitamin D your body needs, what its health benefits are, how it works, and how much of it to take.
What You Need to Know About Vitamin D Supplements
What Is Vitamin D3?
Despite its name, vitamin D is actually a fat-soluble hormone that the kidneys produce. It is responsible for regulating and managing the absorption of phosphorus and calcium in the body.
There are two major types of vitamin D: vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). Vitamin D2 is synthesized by plants and not produced by the body. Vitamin D3 is produced by the skin when exposed to sunlight.
The most important form of vitamin D is D3 is. It increases and maintains vitamin D concentrations more effectively than any other form. This means it’s responsible for producing the majority of vitamin D in the body.
Why Do I Need Vitamin D3?
Here are a few of the many benefits of vitamin D:
- Strengthens bones. Because your body needs vitamin D to absorb calcium, it is highly important for bone growth and strength. It increases bone mass and regulates the growth of cells that form bones. It prevents bone diseases such as osteoporosis (fragile bones), osteomalacia (misshapen bones), and even reduces the risk of fractures.
- Boosts the immune system. Vitamin D improves and strengthens the immune system function so you can ward off infections and diseases.
- Supports weight loss. Studies have shown that those who take Vitamin D3 supplements with weight loss diets lose more weight than those who don’t. This is because vitamin D promotes better calcium absorption, which in turn helps promote weight loss and maintenance.
- Promotes heart health. Vitamin D has been found to reduce the risk of heart disease, stroke, congestive heart failure, and heart attacks. It also helps lower blood pressure.
- Increases muscle strength. Vitamin D deficiency has been linked to muscle weakness and atrophy. In contrast, higher levels of vitamin D helps increase muscle mass and strength, which is especially beneficial for those who perform high-intensity workouts such as resistance training.
People with vitamin D deficiency can experience getting sick more easily, feeling constant fatigue, and suffering from bone and muscle pain. They also have a higher risk of getting bone disease, heart disease, and diabetes.
How Much Vitamin D Do I Need?
According to the Vitamin D Council, a healthy adult needs 2000 international units (IUs) of vitamin D per day. To get that, you have to be out in the sun twice a week for 5 to 30 minutes between 10:00am and 3:00pm if you want to get enough vitamin D in your body.
If you are worried about your vitamin D levels, ask your doctor for a blood test to determine them.
Who Should Take Vitamin D Supplements?
Vitamin D supplements are perfect for the following people:
- People who spend most of their time indoors. The main source of vitamin D is sunlight exposure. But getting enough sun isn’t an option for those who spend most days indoors for work or during winter, so it’s important that they take supplements for their health.
- People with darker skin. Increased levels of melanin in the outermost layer of the skin can make it difficult for the body to process vitamin D from sunlight, so people with darker skin need supplements.
- People with obesity. Obese people are at a higher risk for vitamin D deficiency since vitamin D is fat-soluble. Researchers find that vitamin D becomes trapped in fat tissue so it cannot circulate in the blood.
- People who are athletic. Athletes and those who exercise on a regular basis are also encouraged to take supplements, as it helps increase muscle mass and reduces the risk of bone-related injuries.
When Is It Best to Take Vitamin D Supplements?
For your daily intake, it’s best to take vitamin D in the morning with a full meal. Vitamin D might interfere with your sleep as it may decrease levels of melatonin.
With fall and winter just around the corner, the days are about to get shorter and more people are going to start staying indoors more. For these people and the ones who actually don’t spend much time outdoors, Evertrain BASE is a great way of getting your much-needed RDI of vitamin D. We still recommend getting out there in the sun, though. Nothing beats the real thing.
Which Vitamin D Supplements Should I Take?
You can take any brand of vitamin D supplements as long as it reaches the recommended dose of 2000 IUs per day. For instance, the Evertrain Base supplement has 1000 IUs of vitamin D3 in a serving size of two veggie capsules.
Learn more about the Evertrain Base with this video:
Vitamin D promotes optimum health. Not only does it keep up your bone and muscle strength, it also fights off diseases so you can keep living your best and healthiest life. If you want to keep your vitamin D levels high enough for your body’s well-being, talk to your doctor about taking vitamin D supplements.
Got other questions about Vitamin D? Let us know in the comments section below!