Vitamin D (also known as “calciferol”) is a thiamin vitamin naturally found in several foods, while sometimes it is added, and sometimes it is added as a nutritional supplement. When the ultraviolet (UV) rays originating from the Sun strike our skin, they activate vitamin D production, which is also created endogenously.
Vitamin D is a vitamin that we usually eat and a hormone produced by our body. Vitamin D is an oil-soluble vitamin that is known for its aid in absorption, and the retention of calcium and phosphorus, both of these are important in the formation of bones.
Vitamin D has also been proven to prevent cancer cell development, improve infection prevention and control, decrease phlogistic issues improve infection prevention and control. Scientists are finding ways to discover these possibilities since we know that vitamin D has several important functions far beyond bone health and formation.
Source of Vitamin D1, D2 and D3
Currently, Vitamin D has several different types. The most important and essential ones found in human beings are Calciferol (Vitamin D1), Ergocalciferol (vitamin D2), and Cholecalciferol (vitamin D3).
Vitamin D2 is an artificial type, whereas Vitamin D3 is the internal nutrient we produce. A German Researcher, Adolf Windaus, was the first to identify three types of vitamin D, which were labeled as vitamin D1, D2, and D3.
The designation vitamin D1 was dropped because, later it was found out that vitamin D1 was not a pure vitamin product, but rather it was a combination of various molecules.
The creation of cholecalciferol in the lower layers of the skin through a chemical reaction that depends on exposure to the Sun, where ultraviolet (UV) rays upon impact on the skin activate vitamin D production. Main sources of vitamin D2 include the flesh of fatty fish and fish liver oils, also considered the best sources.
Egg yolks, cheese, and beef liver contain smaller amounts. Some specific mushrooms contain vitamin D2, and some commercially sold mushrooms have increased levels of D2 due to deliberate exposure to high levels of ultraviolet (UV) radiation. Whereas the main sources of vitamin D3 include the flesh of fatty fish, fish liver oils are considered the finest sources. Egg yolks, cheese, and beef liver come in next as they contain smaller amounts.
Benefits of Vitamin D2 and D3
The two most common forms of vitamin D are D2 and D3, both of which are reputable sources. Sometimes scientists term vitamin D2 as Ergocalciferol and vitamin D3 as cholecalciferol. These vitamins have the very same function as the human body. But they have a slightly different structure.
Vitamin D2 vs D3
The key distinction is that vitamin D2 is derived from plants, whereas vitamin D3 is derived from mammals, including humans. Scientists often argue about which one is better than the other and which is more beneficial for the human body. However, the key purpose of vitamin D2 and D3 is to raise the vitamin D in the human blood. Some scientists even argue that vitamin D3 raises vitamin D levels longer and higher as compared to vitamin D2 thus, D3 has that extra leverage.
Vitamin D3 has multiple health advantages. It enhances heart function, develops bones and muscles, boosts resistance, improves mood, reduces inflammation, and stimulates immunity. Further, we will explain how vitamin D3 brings growth in organs and improvement in different functions of the body.
Vitamin D and calcium work together to maintain your bone’s healthy. Vitamin D is required to absorb nutrients from food as it passes through the intestines. The body can’t get calcium from meals if you don’t have enough vitamin D, so it takes calcium from your bones.
As a result, bones get weaker, fractures occur. Increasing your D3 intake through diet is beneficial for achieving maximum bone strength. The maximum amount of bone tissue you can have in maturity is bone density.
Vitamin D appears to help you build stronger muscles as well as stronger bones. Increased vitamin D levels have been linked to increased muscle strength in research. Researchers discovered that persons who absorbed more vitamin D had leaner bodies, better muscle mass, and better-functioning muscles.
Vitamin D can effectively protect you against infections and diseases. It helps you resist chronic respiratory infections, according to research.
Vitamin D deficiency raises the risk of coronary heart disease, stroke, hypertension, and heart problems. D3 appears to reduce the risk of heart collapse in persons with poor cardiac muscle through increasing cardiac function. More investigation is needed, and it’s feasible that vitamin D3 could be used as part of a heart failure patient’s treatment.
Why is this the situation? The deficiency of vitamin D3 has been linked to depression. Changes in lifestyle Vitamin D deficiency is common among people who suffer from depressed moods. However, it is unsure whether depression or anxiety (bad eating choices, limited time outside, alcohol or drug use, etc.) may, on the other hand, result in a decrease in vitamin D levels.
How to Boost Your Vitamin D level
Spending Sufficient Time on Sun
A form of lipid found in your skin serves as a predecessor to vitamin D. Vitamin D is produced once this molecule is subjected to UV-B rays from the Sun. Vitamin D from the Sun can last up to twice as long as vitamin D through food or supplements. Yet, the level of vitamin D your body can produce is determined by several factors.
Age and Skin Colour
To synthesize vitamin D, people with darker skin must spend longer time in the Sun than those with paler skin because darker skin has more pigment, a substance that inhibits vitamin D production. Age can also have an effect. As you become older, your skin’s ability to produce vitamin D decreases.
Due to your close presence to the Sun’s rays, the closer you live to the equator, the more vitamin D you’ll be able to create year-round. Likewise, go farther you reside from the equator, the fewer options you have for appropriate sun exposure.
Food and Diet
Rich fish and seafood should be taken. Eat more mushrooms. Add egg yolks to your meals. Consume fortified foods.
At last, we concluded that if we want a sufficient level of vitamin D, then we should be very careful to include food having rich in vitamin D and spend sufficient time in sunlight.