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Vitamin D, Getting Enough

JackD

JackD

Senior Moderators
Staff Member
Sep 16, 2010
5,023
517
#1
Vitamin D: Are You Getting Enough?
By: Jim Vassallo

Are you worried about your heart, cancer risk, or bone health? Of course you are, especially since cancer and heart disease are the top killers of Americans, and osteoporosis affects more than half of Americans over age 50. If you’re serious about disease prevention, you need to get serious about vitamin D.

Vitamin D is an important nutrient found in fish, eggs, fortified milk, and cod liver oil. Many people aren’t getting enough of this vitamin and aren’t aware of the many health benefits it has on the human body.

Vitamin D is made up of two components; vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). Its major biological function is to maintain levels of calcium and phosphorous in the blood, as well as helping to form and keep strong and healthy bones. Recent research also suggests vitamin D may provide protection from osteoporosis, high blood pressure, cancer, and several autoimmune diseases. It is also a group of fat-soluble prohormones that helps to lower the testosterone levels in men.

Vitamin D can be acquired through sitting in the sun, through certain foods, and different supplements. If you live in a climate with limited sun exposure (Hello, Alaska!),have darker pigmented skin, are obese, or eat a vegan diet, you may not be getting your daily requirement of vitamin D. Are you getting enough?

Consumption of Vitamin D Naturally
People can obtain anywhere from 90-95 percent of their vitamin D through casual sun exposure. Though with cases of skin cancer on the rise, and more and more people slathering on sunscreen on a daily basis, many people aren’t getting their vitamin D from the sun alone.

If people are looking to obtain vitamin D through foods rather than supplementation, this can be done with specific food groups. Milk, for one, has 100 IU of Vitamin D in one eight-ounce glass.

Salmon, mackerel, and sardines have anywhere from 200-360 IU of vitamin D per 3.5-ounce serving in them. Do you like to eat cereal in the morning? If so, breakfast cereals can contain anywhere from 40-100 IU per serving.

A Growing Epidemic
Vitamin D deficiency has become an epidemic in the United States because there are people who, even with the best of diets, still aren’t getting enough of this essential vitamin. The American Academy of Pediatrics claims that virtually everyone is deficient in Vitamin D.

Vitamin D deficiencies are common with lack of sun exposure, obesity, and also in elderly and dark skinned people because of high amounts of melanin in their skin.

The deficiency can cause plenty of medical problems including poor insulin sensitivity, high blood pressure, inflammation and heart disease. In addition, bodybuilders should be aware that low vitamin D levels can also be associated with low testosterone levels.

Vitamin D levels and testosterone levels are lower in the wintertime because of less exposure to the sun than in the summertime. Athletes also peak during the summer season and their activities, especially outdoor activities, often decline during the winter months.

It has been estimated that a human male body needs anywhere from 3,000-5,000 IU of vitamin D per day because almost every tissue and cell in the body has a receptor that picks up vitamin D. Doctors recommend that vitamin D should be consumed by bodybuilders because it helps testosterone levels and can improve performance, but it should be consumed orally. In addition, the consumption of vitamin D is important for calcium metabolism maintenance and good skeletal health throughout a person’s life.
 
pux888

pux888

MuscleHead
Oct 1, 2010
1,256
65
#2
I supplement with a few thousand IUs of D daily and I swear it makes me feel better.
 
JackD

JackD

Senior Moderators
Staff Member
Sep 16, 2010
5,023
517
#4
I've been stealing a few from the gf's bottle every week, and I swear too, I've been feeling much better, just over all better mood, and more energy.
 
pux888

pux888

MuscleHead
Oct 1, 2010
1,256
65
#5
Dude, even my doctor suggested I stick with a regular Vit D regimen.
 
Ms.Wetback

Ms.Wetback

VIP Lady Member
Sep 27, 2010
1,599
118
#6
I dont understand the obese thing ???
If you are obese you have a larger surface area and would take in more sunlight thereby have a higher concentration of Vitamin D, no ??
 
pux888

pux888

MuscleHead
Oct 1, 2010
1,256
65
#7
well if your obese you tend to set inside on your ass and therefore get less sunlight! :cool:
 
A

andy_blue

New Member
Jun 30, 2011
2
0
#9
yeah i take 2000 IU's a day and i tell somethings going on...might bump it up to 3000 IU's after reading that post
 
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