We don’t directly need food in order to make vitamin D. In fact we can synthesize it from sun exposure. Nature knows that in northern countries there is less sun and that’s why people with more white skin will need less exposure compared to darker skin.

If it’s so easy to get, why has nature planned a vitamin that the majority of people would be deficient in?

What is vitamin D & why is it so important?

Most known for the absorption of calcium and phosphorus for healthy bones and teeth (1,5) but vitamin D benefits go way further.

• Boosts lung and muscle function (8)
• Improves Brain development and cognitive function (2,5)
• Strengthening the immune system (3,4,5,7)
• Prevent Cold and influenza (3,4,5,7)
• Improve athletic performance (5)
• Lower inflammation (4,5)
• Improve sleep (6)

!! Keep reading for way more to know !!

How to get sufficient Vitamin D

Vitamin D is produced from cholesterol in your skin after sun exposure. Getting sun through in the car while driving or at your office desk, unfortunately, won’t help because the glass will completely block UVB ultraviolet light.

The good news though is the study has shown that short-duration sun exposure at noon would give you enough vitamin D to maintain a healthy level. In fact, sunlight at noon seems safer and more efficient than taking sunlight later in the afternoon.

Take into consideration that the darker the skin the more time you will need to absorb enough. The bad news is that the sun is not actually enough.

Why do we get deficient during winter?

In order to have enough vitamin D from the sun you will need a sufficient intensity of the UV rays. The sunshine should be at a straight angle from the clear sky around noon and you should expose as much skin as possible.

After the summer the sun will be lower every day and even if you can catch a sunny day, the sunshine won’t be so intense. That’s why your levels slowly drop until spring.

How nature would have set up something to make us weaker?

It didn’t. We did.

Back then we used to spend the majority of our time outdoors basically naked, nothing even close to the daily routine most people have today. Office job, always indoors behind glasses, fully dressed.

(And no, sun through the glass while driving won’t work unfortunately because the glass will completely block UVB ultraviolet light).

Without testing, you are guessing.

In order to address the deficiency in the most efficient whey, you can test your vitamin D level, either on full blood or you can have a self-vitamin D test. Aim between 60 and 80 ng/mL.

Supplement is very effective. 3000 to 6000 UI is generally sufficient to keep a healthy level.

Cold & influenza

It’s easy to associate winter and cold/influenza. Why is vitamin D level so crucial against cold and influenza?

This vitamin tempers the damaging inflammatory responses of some white blood cells.

Basically, your white blood cell, directly responsible for your innate immune response, will last longer and be stronger. It also boosts immune cell production of microbe-fighting proteins.

Children who have vitamin D deficiency are more likely to get respiratory infections, while children exposed to sunlight seem to have fewer respiratory infections.

Adults who have low vitamin D levels are more likely to report having had a recent cough, cold or upper respiratory tract infection.

More bone density

The main effect is to absorb the calcium from the gut. It stimulates the osteoblast regeneration (bone cells), which increases the density of the bone and the turnover of the cell. Consequently, a deficiency will lead to bone loss, osteoporosis, and a higher risk of fracture.

The effects of this vitamin are actually not finished, in fact, researches are in continuous expansion.

Other health conditions that may benefit from it include:

• Dental and oral hygiene
• Autoimmune disease
• Psoriasis
• Autism
• Certain cancers
• Kidney disease
• Clinical depression
• Asthma

GM Strength – Giuseppe Merendino Health & Performance

Reference:

1.  https://pubmed.ncbi.nlm.nih.gov/21872800/
2. https://qbi.uq.edu.au/article/2018/12/vitamin-d-deficiency-risk-factor-cognitive-decline-and-dementia
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3166406/ – ​​https://pubmed.ncbi.nlm.nih.gov/35071300/
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6164284/
5. https://www.hsph.harvard.edu/nutritionsource/vitamin-d/
6. https://pubmed.ncbi.nlm.nih.gov/32156230/ – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8912284/
7. https://pubmed.ncbi.nlm.nih.gov/18348449/
8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC355