The benefits of vitamin D are exactly what men need for multiple purposes. Vitamin D performs many functions in your body and is linked to impressive benefits. It is a fat-soluble vitamin that can your body produces when the sunshine hits your skin.
However, many people need vitamin D supplements in the cold months of the year. Even in the months of summer, some people need them. vitamin D deficiency is a big problem because this vitamin helps to absorb calcium which is necessary for strong and healthy bones. Moreover, it also helps in boosting the immune system and reducing inflammation.
How much amount does everyone need?
Adults need 600 IU (international units) of vitamin D. While adults older than 70 years need 800 IU of it. The sources of it include diet, sunlight, and supplements. Another type of vitamin, known as vitamin D2 is a plant-derived form is found in mushrooms. Vitamin D foods include tuna, fatty fish, mackerel, egg yolk, fish liver oils, and some dairy products.
Benefits of Vitamin D
1. It fights against diseases:
Vitamin D is known to fight against multiple diseases. It reduces the risk of developing heart diseases. Moreover, it reduces your risk of multiple sclerosis. You may have heard that the influenza virus is the main cause of flu. Some studies show that vitamin D has a protective effect against this virus. Moreover, a study shows that older people who consumed at least 645 IU a day had a lower risk of precancerous colon polyps.
2. Reduces depression:
Study shows that vitamin D can regulate your mood and helps to overcome depression. In research, scientists found that people who took this vitamin have an improvement in fighting depression. Another study found that people with depression and anxiety were also experiencing vitamin D deficiency.
3. Helps in weight loss:
Vitamin D is known for boosting weight loss. If you are trying to lose weight, then you should add it to your diet. One study found that people taking a daily vitamin D supplement and calcium were able to lose weight fastly. Both have appetite-suppressing effects.
4. Boosts your bone health:
Calcium and phosphorous in your blood are necessary for maintaining your bone health. Hence, vitamin D plays an important role in the maintenance of phosphorus level and regulation of calcium in your blood.
You also need this vitamin for your intestines to stimulate and absorb calcium. In adults, vitamin D deficiency leads to osteomalacia. This condition causes poor bone density and leads to muscular weakness. Moreover, vitamin D deficiency can also lead to osteoporosis which is a condition in which the body loses too many bones. This condition makes bone weak due to o which bones may break from a fall or a minor bump.
5. It can help strengthen muscles:
You have read about how vitamin D deficiency leads to bone weakness. However, did you know that this vitamin also affects your muscle’s health? Vitamin D deficiency in your body can lead to having weak muscles, which then increases the risk of falls. This condition is very common in older people.
6. Boosts your immune system:
Vitamin D also contributes to your immunity. It can fight against harmful bacteria and viruses. A study found that this vitamin supplementation helped in fighting off acute respiratory infections.
7. Supports your oral health:
As vitamin D helps in absorbing calcium, it plays an important role in strengthening your orals. Hence, healthy orals have a reduced risk of gum diseases and tooth decay. This vitamin is effective for oral health due to its ability to enhance bone metabolism, function as an anti-inflammatory agent, and stimulating the production of anti-microbial peptides.
What are some sources of vitamin D?
Sunlight is the main source of vitamin D. From late march to the end of September, people can get all that they need from direct sunlight. When sunlight pours on your skin, your body converts it into vitamin D.
However, during October and early march you cannot get enough vitamin D from sunlight only. In this case, you can consume a small number of foods that can provide vitamin D. The sources of vitamin D include red meat, oily fish, liver, fortified foods, and egg yolks. Moreover, you can also consume it from dietary supplements.
When should I take vitamin D supplements?
From late March to the end of September, most people can get this vitamin from the sunlight. However, those who live in cold areas with the least amount of sunlight may need a vitamin D supplement.
Moreover, between early October the late march, you need to get it from your diet because the sunlight is not enough to provide all that you need. However, very few foods contain enough vitamin D to reach the recommended amount. Therefore, you should add supplements to your diet as well to reach the recommended amount of it. In this case, you should take at least 10 microgram vitamin D supplements because food alone cannot provide enough of it.
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