Top 10 Vitamin D Supplements, And Why We Need It

Vitamin D is a nutrient that we humans definitely need. It is something we eat and a hormone our bodies make. Vitamin D is fat-soluble that has always been known to aid the body in absorbing calcium and phosphorus. Both are crucial for building bone. Also, another significant factor is that studies have shown vitamin D can reduce the rate cancer cells grow, reduce inflammation and help to control infections! Most of our body’s organs and tissues have receptors for vitamin D, and scientists are studying its other main benefits too. Below we will give you the top 10 vitamin D supplements to take and answer your questions.

There are actually two Different forms of vitamin D if you didn’t know: ergocalciferol (vitamin D2) and cholecalciferol (vitamin D3).

Vitamin D is found in various dietary sources, including fish, eggs, and fortified milk. Fish is also a rich source, including tuna, salmon, and mackerel are excellent sources of vitamin D. Bad news is if you don’t like fish, the upside is it can be taken as a supplement. Some foods, such as breakfast cereals and orange juice, may be fortified with vitamin D.

However, the sun is the most significant source of vitamin D for most people. When exposed to ultraviolet rays, your skin synthesizes vitamin D. This process is most efficient when the sun is at its peak in all its glory. Well, You never know in the UK if it will be hiding or not. This is typically between 10 am and 3 pm. However, it’s important to note that excessive sun exposure can lead to skin damage and increase the risk of skin cancer, so it’s a must to wear sunscreen and limit sun exposure during peak hours.

The body also stores vitamin D in fat for use during periods of limited sun exposure. This is useful for people living in northern latitudes where the sun may be less intense during certain seasons or for those with limited sun exposure due to lifestyle or occupation.

What are the benefits of vitamin D?

1. It may support weight loss:

Lower vitamin D levels are a greater risk if you have a higher body fat percentage (1).

One study was carried out for people with obesity who received Vitamin D supplementation and followed a weight loss plan. The people with the vitamin D lost more weight and fat compared to the group that was just given a placebo. Additionally, people taking calcium combined with vitamin D supplements lost more weight. Researchers suggested that if the two are taken together, it may have an appetite-suppressing effect (2).

2. It may fight disease:

Supporting immune system health: If you do not have enough vitamin D and your levels are low, you will be at an increased risk of autoimmune diseases and infections, such as type 1 diabetes, arthritis, and IBD (inflammatory bowel disease).

It will reduce the risk of multiple sclerosis (MS): Studies have shown that low vitamin D levels are closely linked with an increased risk of MS. This condition is very serious. (3)

The chance of heart disease becoming lower: Stroke, hypertension, and heart failure have all been linked to low vitamin D. But, this is not as clear because it may simply be a sign that you have poor health or a condition. (4)

Severe illness will be a reduced risk: Studies are mixed on whether higher vitamin D levels make COVID-19 and severe flu less likely. It is also found that lower vitamin D levels contribute to acute respiratory distress syndrome. (5)

3. Vitamin D may reduce depression:

Vitamin D has been shown in studies to play an essential role in regulating mood and decreasing the risk of being depressed. (6)

A review of people who had taken vitamin D because they were experiencing negative emotions noticed improved symptoms. This may help with anxiety too. So we suggest you supplement it if you do not naturally get enough.

How much vitamin D should I take?

Adults’ daily recommended vitamin D intake can differ based on different sources. The Institute of Medicine (IOM) suggests 600 IU (standing for international units), per day for young adults and 800 IU per day for adults over 70. However, other experts recommend higher amounts, with the Endocrine Society proposing a daily intake of 1,500 to 2,000 IU for adults. It’s essential to speak with a healthcare professional to determine the proper daily intake for an individual.