Vitamin D: Why We Need it and How to Get it!
Why We Need Vitamin D:
Brain Function & Brain Health
Vitamin D works closely with enzymes in the brain that are involved in neurotransmitter synthesis and nerve growth. It also plays a role in the protection of neurons and reducing inflammation.
Low levels of vitamin D have only recently been associated with cognitive impairment. As cognitive impairment is often a precursor for dementia and Alzheimer’s disease, research is being undertaken to determine the benefits of Vitamin D on brain health.
Osteoporosis
Vitamin D is also essential for bone health and the prevention of osteoporosis. Vitamin D has a key role in maintaining calcium levels and the ever constant process of bone remodelling relies heavily on calcium.
Cancer Prevention
New research strongly supports the role that vitamin D plays in the prevention of colon, prostate, and breast cancers. Research on whether Vitamin D insufficiency increases the risk of cancer or, if higher levels of Vitamin D provides protection is being undertaken.
Musculoskeletal system, Strength & Falls
Clinical studies indicate that vitamin D levels are positively associated with muscle strength and physical performance and inversely associated with risk of falling. Vitamin D supplementation has shown to improve muscle function, reduce falls, and impact on muscle fibre composition in vitamin D deficient older adults.
How do we get Vitamin D:
The body is able to absorb Vitamin D in two ways, through our diet and through UV exposure from the sun.
Very few foods in nature contain vitamin D. With those that do contain sufficient vitamin D levels often being referred to as fortified foods.
The flesh of fish, like salmon, tuna and mackerel and fish liver oils are some of the best sources of Vitamin D. With smaller amounts present in foods such as beef liver, cheese, and egg yolks.
As mentioned earlier Vitamin D is the only Vitamin the body can produce by itself. It does this through exposure to UV. Interestingly the majority of the world’s population meet their Vitamin D requirements through UV exposure.
During the summer months a few minutes of exposure to the arms face and legs is all that is required for the body to produce adequate amounts of Vitamin D, while in the winter months 1 to 2 hours a week is recommended.
Vitamin D production and the effects of Sunscreens is a common query. Recent studies have shown that people generally do not apply sufficient amounts, cover all sun-exposed skin, or reapply sunscreen effectively to stop the body from gaining enough UV exposure to produce Vitamin D. In spite of this it is still not uncommon to find some individuals who are Vit D deficient. If you think you may be deficient please see your practitioner. Vit D supplementation is available at Greensborough Family Chiropractic.
Some Quick Facts about Vitamin D
Vit D is a fat soluble vitamin
Vit D is absorbed in the intestines
The only Vitamin the body can produce itself is Vit D
Vit D’s major action is the maintenance of calcium and phosphate concentrations
Vit D has a Key role in bone health
Vit D is required for optimal neural function
Vit D has an important contribution to the Immune system
Vit D helps in reducing inflammation
