For anyone who has ever felt themselves getting the seasonal blues, vitamin D is likely what you heard was the best solution. Vitamin D is produced by the body, provided that you are exposed to the suns rays. A lack of this vitamin is associated with symptoms of depression and anxiety. However, that is not where the benefits of this compound stop. So if you’re looking to look and feel better all year long, you might want to look towards Vitamin D.
Vitamin D-3 is the name given to cholecalciferol. It is an essential nutrient for the body which can be produced naturally. In order for the body to begin production though, one must be exposed to sunlight directly. This means that sunlight coming in through windows, or wearing high SPF sunscreen can inhibit production. This means that in order to make sure your levels are adequate, one should spend time outdoors often.
One of the reasons that Vitamin D-3 has come into popularity recently is because of S.A.D, or seasonal affective disorder. It is thought that those who suffer from seasonal depression, are experiencing this due to a lack of sunlight and exposure to the suns rays. Due to this vitamin d lamps and supplements have surged in popularity, and for good reason.
Vitamin D-3 is essential to the health of bones as well as their growth. For strong bones and normal growth, vitamin D levels should be maintained in the body. Both children and adults who do not maintain adequate levels can face serious consequences.
While low levels of vitamin D-3 have not cohesively been proven to be the cause of depression, supplementing the nutrient has been shown to alleviate symptoms. Vitamin D-3 can be used to treat depression, but it is certainly not a cure-all, as depression is a very serious and complicated illness.
Calcium is another compound that can help strengthen bones. In order for your body to properly absorb the calcium, you need vitamin D in your system.
Similar to the benefits that vitamin D can have for bones, they can also be applied to teeth. Both vitamin D itself and calcium can help to fortify teeth and protect them from degradation.
While there are foods that contain Vitamin D-3, the easiest way to get it is simply through being outdoors and spending time in the sunlight. This is sometimes difficult depending on where you live and what lifestyle you lead, which is why people turn to supplementation. This is another easy way to add this essential nutrient to your diet. If you’re looking to get it through food, there are plenty that contains it:
This recipe is a great way to get some extra vitamin d in your diet, and when paired with a tall glass of orange juice it’s perfect for a sunny start to any morning. For the full recipe check out Abby’s kitchen.
The recommended daily dose of Vitamin D-3 varies slightly based on age. According to the Mayo Clinic, the recommended dose for those up to 1 year old is 400 IU. For those 1-70 years old 600 IU is recommended, and for those over 70, 800 IU is ideal. Follow the link to the Mayo Clinic for more information.
For those who are pregnant or breastfeeding, have kidney disease, sarcoidosis, histoplasmosis, overactive parathyroid glands, lymphoma, and tuberculosis, should avoid supplementing Vitamin D. In addition, certain substances can have unhealthy interactions with Vitamin D-3. For instance, aluminum, calcipotriene, digoxin, diltiazem, verapamil, and water pills, can all have moderate interactions. For a full list of interactions and warnings of supplementing Vitamin D-3 follow the link to WebMD.
Whether you have a serious case of the winter blues, or just maintain great bone health, Vitamin D-3 is a supplement everyone should be sure they are getting enough of.