Vitamin D: Why It’s Crucial for Bone Health and Immunity

Hello Ziddis! Today, we want to introduce you to the sunshine vitamin! Confused? We are talking about Vitamin C! It is produced in your skin when you are exposed to sunlight. One might wonder, if that is so, then how do people still not get enough of it and experience deficiency? Some do, those who mostly stay indoors. Beyond its well-known role in bone health, vitamin D is also an important element for your muscle function, well-being, and immunity. Let’s know more about it.

Vitamin D

It is a fat-soluble vitamin that acts more like a hormone in the body. It helps in regulating calcium and phosphorus, which are the minerals that keep your bones and teeth strong and healthy. The body can make vitamin D from sunlight, but those who still don’t get enough of it, or whose bodies are incapable of synthesising it for the body’s usage, can get it from foods rich in healthy fats like fish, egg yolk, and plant-based milks.

Vitamin D Benefits

Its plays a role in many body functions. Some of the benefits are:

• Stronger bones and teeth
• Better immunity
• Better muscle performance
• Mood regulation
• More endurance
• Faster muscle repair
• Increased immune resilience

Best Vitamin D Supplement

If sunlight and diet are not enough, you can try vitamin supplements to help your body maintain an optimal level of vitamin D. There are two main forms, namely:

• Vitamin D1, also known as Ergocalciferol
• Vitamin D3, also known as Cholecalciferol

D3 is more effective in raising and maintaining blood levels.

Here is how one can take these:

• Recommended dose for adults is 600 to 2000 IU per day, depending on lifestyle and deficiency.
• Since excess vitamin D can lead to calcium buildup and kidney issues, it is better to get your levels checked before starting any supplements.

Vitamin D for Bone Health

Vitamin D is known for its role in maintaining bone density and preventing bones from becoming brittle. If you have a vitamin D deficiency, even a calcium-rich diet won’t be effective in absorbing the necessary minerals for your bone health. Such deficiencies can lead to serious conditions like osteomalacia in adults and rickets in children.

Spending some time outdoors in healthy sunlight, even for 15 to 20 minutes, is great for your arms, legs and bones. This ritual helps maintain healthy vitamin D levels naturally.

Read Also: Essential Vitamins for Fitness Enthusiasts: What You Need for Optimal Muscle Function, Immunity, and Energy Levels

Takeaway

Vitamin D isn’t just another supplement; it is the foundation of strength, immunity and vitality for your body. Whether you are walking after a meal or lifting weights, or even doing yoga, vitamin D levels can make or break your performance and recovery. So take your shakers on a run outdoors or bring your mat and other fitness accessories to a park for an outdoor workout in the presence of sunlight to make the most of these resources, your bones, muscles and immune system will thank you.