Doctors say vitamin D is essential for bone health, and we should take supplements if we don’t get enough naturally from sunlight or from foods like eggs, fatty fish, or milk fortified with vitamins and minerals. Moreover, vitamin D has been shown to improve cognitive function and reduce the risk of heart attack.
It may be good news to know that vitamin D may also boost your energy levels.
This makes sense because, according to the Cleveland Clinic, some of the main symptoms of vitamin D deficiency in adults are fatigue, muscle weakness, and low mood, which can lead to feelings of depression and exhaustion.
What is vitamin D?
Vitamin D, also called calciferol, is a fat-soluble vitamin available in food, naturally or through fortification, and through supplements, writes yahoo.com. It is also produced in the body’s cells when the sun’s ultraviolet (UV) rays hit the skin, triggering the synthesis of vitamin D. Regardless of the source, however, vitamin D must be activated in the body—first by the liver, which converts vitamin D to calcidiol, and then in the kidneys, which form what is known as calcitriol.
Once activated, vitamin D promotes calcium absorption in the gut, prevents muscle cramps and spasms, and leads to healthy bone growth.
Vitamin D also plays a role in reducing inflammation, immune function and glucose metabolism.
What does science say about vitamin D and energy?
A fair amount of research supports the idea that vitamin D could help boost energy. A study published in the journal Medicine compared the results of two groups with fatigue and vitamin D deficiency – one of them received vitamin D supplements and the other a placebo. In just four weeks, the vitamin D group saw significant improvements in energy levels. Similarly, a small study in the UK found that vitamin D is vital for the efficient functioning of our muscles and increased energy levels. It showed that muscle function improves with vitamin D supplements, suggesting that fatigue may be caused by “reduced efficiency of mitochondria: the ‘power plants’ in every cell of the body”.
A study of soccer players found a link between vitamin D and improved athletic performance; another found that vitamin D improved the energy levels of patients who had recently undergone a kidney transplant. Researchers have even linked vitamin D insufficiency to the chronic fatigue of fibromyalgia and to fatigue and weakness in premenopausal women.
Do I need a vitamin D supplement?
Before rushing into vitamin D supplements, experts recommend seeing your doctor to test for vitamin deficiencies and rule out other conditions. “If someone is experiencing low energy, my initial response would be to recommend a series of tests before considering supplements,” said Dr. Elizabeth Sharp, an internist.
“Testing for vitamin deficiencies such as vitamin D and vitamin B12, especially in vegetarians, is crucial. Additionally, I would screen for thyroid disorders if other symptoms suggest such a condition, and also rule out anemia and vitamin deficiency. iron. It is important to accurately identify the underlying cause to ensure appropriate and effective treatment.”
Experts warn that a supplement is unlikely to help unless you are deficient in a nutrient. However, notes a Harvard newsletter, “it is very difficult to get the vitamin D you need from your diet; fatty fish and fortified dairy products are the only important sources.”
One analysis found that 92% of men and more than 97% of women consumed insufficient amounts of vitamin D from food and drink on a daily basis. Therefore, supplements probably make sense for most adults. Once it has been determined that vitamin D supplements are appropriate, be cautious when making your purchase.
“Beware of supplements that are much cheaper than the rest or seem like a good deal,” said Jolene Brighten, a naturopathic endocrinologist.
“Often they use poor quality ingredients and in some cases, because they’re not regulated, they won’t actually have what the label promises.”
How Much Vitamin D Do You Need?
The recommended daily intake for adults up to age 70 is 600 IU and 800 IU for adults over 70. Brighten adds, “It’s also important to get enough sunlight.”
She also stresses the importance of testing your D levels to help determine what you need. Don’t overdo it with supplements, experts warn. Taking too much vitamin D can be toxic in rare cases, as in the case of an 89-year-old man in the United Kingdom who died in March, partly from vitamin D toxicity (although he had multiple underlying conditions). Additionally, vitamin D can interact poorly with some medications, including statins and steroids, so be sure to talk to your doctor.
Source: ziare.com
