Vitamin D: What it is, how much you need and the 5 best supplements you can try now

When we go into winter, you may be worried about getting the right dose of sun exposure that your body needs to produce vitamin D, which is crucial for bone health, immunity and mood.

A recent study suggests that vitamin D may also help patients recover from Covid. The world’s first randomized control trial Vitamin D in Covid was published, and a study conducted in Spain at the Reina Sofía University Hospital involved 76 patients with Covid-19. The use of vitamin D reduced the patient’s risk of needing intensive care, 25 times.

The good news is that you only need 10-15 minutes of sun exposure per day, but it is likely that you will still need the supplement to reach the recommended daily amount.

A miracle vitamin that boosts immunity, cleanses the skin, helps with sleep, relieves anxiety … and much more, that’s all you need to know about vitamin D.

What is vitamin D and how does the body absorb it?

Nutritionists and functional health professionals, Eva Kalinik explains: “Vitamin D is a vital nutrient that the body creates when we expose our skin to sunlight, but it is also found in some foods. It is a bit wrong to label it as a vitamin because it acts more like a hormone in the body that has a key role in maintaining strong and healthy bones, supporting the immune system and cardiovascular health. ”

Henrietta Norton, Nutrition and co-founder of Wild Nutrition, says, “When your skin is exposed to sunlight (ultraviolet B rays), it can synthesize vitamin D, which your liver and kidneys metabolize to become biologically active.”

What does vitamin D actually do?

Victoria Health pharmacist Shabir Daya explains, “Vitamin D is supposed to be more multi-layered than we initially thought. Almost every gland in the body has a vitamin D receptor, so it is crucial for all of our body processes.

“It has a role in strengthening our immune system, regulates insulin, helps the brain function. There has even been a strong link between vitamin D deficiency and gum disease, as well as skin diseases such as eczema, psoriasis and acne, Vitamin D is associated with inflammation. “

Henrietta Norton adds: “Vitamin D is essential to help the body absorb calcium – so it is crucial for bone and tooth health. It also plays a role in immune health and is widely discussed in the scientific community about its role in autoimmunity, gut. Health. , respiratory health and response to viral infections. “

“Low levels are associated with sleep disorders, depression and low mood, but it is also very important for women’s health – conditions such as PCOS or endometriosis, as both are associated with low levels of vitamin D. For example, excellent levels of vitamin D are needed in attempting to conceive and during pregnancy or breastfeeding, ”she explains.

Eve Kalinik praises the role of vitamin D as a mood and skin lifter. “Because vitamin D helps regulate serotonin release, both in the gut and in the brain, it has a significant effect on mood.”

How much sun exposure is needed?

“Your body produces some vitamin D when exposed to sunlight and some from a healthy diet, but the recommended amount of time is only 10-15 minutes of unprotected sunlight a day,” Daya points out.

Footnote: You can’t access UVB rays through glass, so sitting on a sunny window won’t help you increase your vitamin D levels. The sun needs to hit the skin directly for your body to reap the benefits.

How much can you get with your diet?

“Only 10 percent of our vitamin D intake comes from food – our main provider is sunlight,” explains Henrietta Norton. Shabir Daya adds: “Vitamin D is a fat-soluble vitamin and is found in egg yolks, mushrooms, fatty fish and some fortified foods such as cereals. Milk is often fortified with vitamin D, including some non-dairy milk, but you need to check labels. “

Why you they need vitamin D supplementation – and the recommended daily dose

“The World Health Organization suggests that everyone take a vitamin D supplement, regardless of sun exposure or diet. They are available in capsules, tablets and sprays, ”says Daya.

Capsules and tablets

“The stomach is extremely acidic (PH 1), so it is estimated that 40-50 percent of all vitamins you ingest orally are lost through the digestive system. So if you prefer to take a pill, go for at least 1000 units to provide 400 units a day. vitamin D a day, ”explains Daya.

Sprays are a smart pick

He adds: “A smart way to bypass the digestive system is to use an oral drop that you spray inside the cheek, which will be ingested directly into the bloodstream through countless blood vessels inside the cheekbone, past the digestive tract. We recommend the Dlux 3000 spray, which contains 3,000 international units in one spray. Although that sounds like a lot, scientists now point to 4000-5000 units a day. “

Or take a multi-vitamin with vitamin D – if it’s quality

LYMA’s luxury supplement, while expensive, includes a strong blend of the best balance of patented, clinically proven and expertly tested ingredients designed to boost immunity and prevent stress and anxiety. Typically, vitamin D3 is derived from lambskin fat, but the LYMA formula uses Vita Algae D3, which is a sustainable vegan source of D3 that is 100 percent derived from algae. Vita Algae D3 not only helps maintain healthy bones by absorbing calcium and phosphorus; this essential vitamin helps in skin regeneration, promotes cell renewal and helps protect against free radicals. LYMA combines Vita Algae D3 with K2Vital, a patented form of vitamin K2. This is an important combination because vitamin D itself is ineffective. Although it promotes calcium availability, calcium cannot be incorporated into bone unless K2 is present.

What if I’m vegan?

If you do not eat meat, fatty fish, dairy products or eggs (good food sources), you will not have any dietary access to vitamin D3. Vitamin D3 is a form of vitamin D produced by the body (plants contain D2). Vegetarians and especially vegans they need to be especially careful when monitoring their vitamin D levels, ”says Henrietta Norton. Check out our recommended vegan vitamin D supplement listed below.

Why healthy fats are important for vitamin D absorption

If you don’t eat fatty foods, you could have trouble absorbing vitamin D3. Because vitamin D is a fat-soluble nutrient, your access to vitamin D3 will be limited if you have a low-fat diet. If you don’t eat eggs or fatty fish, try taking a tablespoon of coconut oil to help absorb fortified foods such as grains and soy milk.

How Vitamin D Improves Your Skin

“Vitamin D is involved in soothing inflammation, which is good for anyone suffering from eczema and psoriasis and for those with acne. When you reduce inflammation, the sebaceous glands produce less oil,” Daya explains.

Dr Marko Lens, creator and founder of Zelens, says: “Vitamin D, which we need for our body, is not obtained through skin care. However, vitamin D still plays a key role in skin care and is used to strengthen the skin’s immune system, strengthening its “As vitamin D is a lipid, it is well absorbed through the skin.”