Vitamin D: advice and benefits
The days are getting shorter, the UV index is at its lowest, and we, like many Canadians, are suffering from a significant vitamin D deficiency. Why do we need to consume (supplement) vitamin D, and in what quantities? Here are the answers!
10 reasons to take vitamin D
1 - Prevent seasonal depression
Vitamin D is fundamentally important for healthy brain function. Studies show that the lower the vitamin D level, the higher the risk of depression. Adequate levels therefore help prevent SAD.
2 - No more fatigue
Fatigue, an almost epidemic problem, can be linked to a multitude of factors. Scientists have shown that people with low vitamin D intakes are highly at risk of developing chronic fatigue.
3 - Improve memory
Vitamin D has positive effects on cognitive functions. Vitamin D deficiency is associated with short-term memory loss, poor concentration and Alzheimer's disease.
4 - Strengthen the immune system
Over the past decade, science has focused a great deal of attention on vitamin D's immune role. Research has shown that vitamin D supplementation :
- Reduces the incidence of influenza by 42%;
- Reduces cases of viral infections affecting the respiratory system;
- Reduces the incidence of asthma attacks by up to 83%;
- Protects against the onset of autoimmune diseases such as rheumatoid arthritis and multiple sclerosis.
5 - Modulating myopia
In children and adolescents, vitamin D deficiency is associated with a higher risk of developing myopia. In the myopic population, the degree of vitamin deficiency is associated with the severity of myopia.
6 - Early childhood
Clinical evidence has shown that inadequate vitamin D intake is a risk factor for the development of type 1 diabetes and rickets in children.
7 - Longevity
According to some theories on aging, there are four criteria that determine our life expectancy: dietary habits, level of exercise, stress management and adequate vitamin D intake.
8 - Intestinal disease or irritable bowel syndrome
Due to poor intestinal absorption, people with these conditions are susceptible to vitamin D deficiency. If you suffer from one of these conditions, vitamin D intake is essential.
9 - Cardiovascular health
Low blood levels of vitamin D are associated with twice the risk of succumbing to a cardiovascular disorder.
10 - Bone and teeth health
Vitamin D promotes the absorption of calcium, a mineral that strengthens bones and teeth. Consumption of vitamin D therefore promotes mineralization of the body and may prevent the onset of bone disorders, including osteoarthritis and hip fractures.
Tips for vitamin D supplementation
From October to May, we don't get enough vitamin D from the sun. What's more, dietary intake is largely insufficient. To maintain good health, we need to supplement with vitamin D. Even if supplementation is necessary, continue to eat vitamin D-rich foods such as oily fish, free-range eggs, pastured meats and seaweed.
Prioritize supplementation in drop form, where vitamin D is diluted in a fatty substance. Choose a filler-free supplement. If you're vegan, look for vitamin D2 from a plant source. The majority of supplements on the market are D3a vitamin D of animal origin. On the label, the dose is generally indicated in international units (IU).
Depending on the Vitamin D Councilan international organization dedicated to raising awareness of the importance of vitamin D, the ideal daily dose is :
- 1000UI for babies;
- 1000IU per 25lb for children;
- 5000IU for adults.
À La Boite à Grainsyou will find a wide selection of vitamin D and our consulting team will be happy to help you choose the right supplement for you.
About the author
Naturopaths of La Boite à Grains
Team of licensed and certified naturopaths (ND) in Gatineau, Outaouais.
Original article written by Véronique Cousineau, Naturopath