Vitamin D is important for bone health, and if you don’t get enough vitamin D naturally from sunlight or vitamin D-rich foods such as eggs, fatty fish, and fortified milk, taking a supplement may be appropriate. You may have heard that it can be.
You may have heard that vitamin D has been shown to improve cognitive function and lower the risk of heart attack.
It may be welcome news to learn that vitamin D can boost energy levels.
This makes sense, since the main symptoms of vitamin D deficiency in adults are fatigue, muscle weakness, and low mood, which can lead to feeling depressed and tired, according to the Cleveland Clinic.
What is vitamin D?
According to the National Institutes of Health’s Office of Dietary Supplements, vitamin D, also known as calciferol, is a fat-soluble vitamin found in foods, either naturally or fortified, and through supplements. Additionally, when ultraviolet (UV) rays from sunlight hit the skin, they are produced within the body’s cells, triggering vitamin D synthesis.
But whatever its source, vitamin D needs to be activated in the body. First the liver converts vitamin D to calcidiol, then the kidneys form a substance known as calcitriol.
When activated, vitamin D promotes calcium absorption in the intestines, prevents muscle spasms and spasms, and promotes 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 significant amount of research supports the idea that vitamin D can help give you the energy to exercise.
A study published in a medical journal compared the results of two groups: fatigue and vitamin D deficiency. One was given a vitamin D supplement and the other a placebo. In just four weeks, the group receiving vitamin D experienced a significant improvement in their energy levels.
Similarly, a small study conducted in the UK found that vitamin D is essential for making muscles work efficiently and boosting energy levels. The paper shows that vitamin D supplements improve muscle function and suggests that fatigue may be due to “a decrease in the efficiency of mitochondria, the ‘powerhouses’ within each cell of the body.” There is.
One study of soccer players found a link between vitamin D and improved athletic performance. Other researchers found that vitamin D improved energy levels in recent kidney transplant patients. Researchers have even linked vitamin D deficiency to chronic fatigue in fibromyalgia and fatigue and weakness in premenopausal women.
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Do I need vitamin D supplements?
Before rushing to take D supplements, experts recommend seeing your doctor to test for vitamin deficiencies and check for other medical conditions.
“If someone is suffering from low energy, my first reaction is to recommend a battery of tests before considering supplements,” says Dr. Intern, an internist and medical director at Health Meets Wellness in New York City. Dr. Elizabeth Sharp previously told Fortune. “Testing for vitamin deficiencies, such as vitamin D and vitamin B12, is very important, especially if you are a vegetarian. Additionally, test for thyroid disease if other symptoms suggest thyroid disease, and also rule out anemia or iron deficiency.” This is important to accurately identify the underlying cause and ensure appropriate and effective treatment. ”
Experts warn that supplements are unlikely to be effective unless you have a nutrient deficiency. Still, the Harvard University Newsletter states: Oily fish and fortified dairy products are the only significant sources. An analysis of data from the 2013-2016 National Health and Nutrition Examination Survey (NHANES) showed that 92% of men and more than 97% of women had insufficient daily vitamin D intake. Therefore, supplements seem to make sense for most adults.
Once you have determined that a vitamin D supplement is right for you, be careful when purchasing.
“Be wary of supplements that are much cheaper than others or appear to be a good deal,” Jolene Breiten, a naturopathic endocrinologist and author of Is This Normal?, previously told Fortune magazine. Ta. “Often these use low-quality ingredients, and in some cases… they may not actually be what’s on the label.” (The U.S. Food and Drug Administration regulates supplements have not been approved for safety or efficacy before being sold to the public.)
Consumers rely on regular research institutions such as the National Institutes of Health (Administration of Dietary Supplements) and the Consumer Lab, which investigates issues ranging from possible contaminants to whether supplements contain what they claim. You may want to consult purchase-based sources.
How much vitamin D do I need?
According to the NIH, the recommended daily intake for adults up to age 70 is 600 IU and 800 IU for adults over age 70. “It’s also important to get plenty of sunlight,” Breiten added. She also emphasizes the importance of testing your D level to determine what you need.
Experts caution against taking too many supplements. In rare cases, too much vitamin D can be toxic, as in the case of an 89-year-old British man who died in March due in part to vitamin D poisoning (although he had some underlying health conditions). ).
Additionally, the Office of Dietary Supplements notes that vitamin D can interact negatively with some medications, such as statins and steroids, so be sure to consult your doctor.
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This article originally appeared on Fortune.com
