Vitamin D For Bone Health: Vitamin D can help keep the musculoskeletal system healthy and prevent injury by strengthening bones. In recent years, vitamin D has been praised for its various benefits, like helping treat Seasonal affective disorder and regulating calcium. Vitamin D deficiency can lower the effectiveness of an individual’s immune system. A 2010 study confirmed a positive association between vitamin D deficiency and various types of nonspecific bone pain. Daily vitamin D supplement intake can help alleviate painful, bone-related conditions, including back pain.
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Vitamin D is a fat-soluble and hormone-type compound that has multiple functions in the body. Low vitamin D levels have been identified as a risk factor and associated with chronic diseases that include:
The vitamin has been proven to:
Vitamin D supplementation provides anti-inflammatory benefits to help ease general soreness resulting from low-grade inflammation. It has also been shown to reduce exercise-induced muscle damage and muscle soreness following a hard workout.
A daily vitamin D supplement within recommended dosages has a low risk for side effects. Consult a doctor first and ask for a test to determine vitamin D levels. This will verify if there is a deficiency and how much vitamin D is needed daily. Getting vitamin D into the system is most common with increased sunlight exposure. But this might not be an option for certain individuals, depending on the time of year and location. This is where supplements come in.
There is no one-size-fits-all dosage recommendation. Proper dosage depends on individual baseline vitamin D levels. Generally, the recommended dietary allowance for vitamin D is 600 International Units or IU per day. But in certain situations, like getting older or for individuals that live where there is not a lot of sunlight, a higher intake of 700 to 2,000 IU per day could be required to improve vitamin D insufficiency.
With supplements, there is the potential for side effects when taking vitamin D. Vitamin D can become toxic if taken in excess. This is why it is important to get checked/tested or consult with a physician prior to supplementation. Side effects can include:
Going keto means no carbohydrates, as it is a high-fat, moderate protein, and low-carb diet. Diets that follow or are based on the ketogenic diet include:
A keto diet can work for anyone as it suits vegan or vegetarian needs and still helps achieve ketogenesis. The focus should be on naturally high-fat foods and avoiding processed foods labeled with trans-fats. Fruits that are low on the glycemic index but are still rich in fiber are great, along with lots of green, yellow, and red vegetables. A typical keto diet can include:
Individuals add alcohol and coffee minus the cream, milk, or sugar in moderation to their diet. Individuals need to experiment with beverages and figure out what works.
Intro: The Journal of Nutrition. (April 1996) “Vitamin D and Bone Health” academic.oup.com/jn/article/126/suppl_4/1159S/4724783?login=true
Intro: European Journal of Clinical Nutrition. (May 2020) “Perspective: improving vitamin D status in the management of COVID-19” www.nature.com/articles/s41430-020-0661-0?fbclid=IwAR3yo41dvfU1HWVX_Y6z7iXFNL3X2C06A5gIfC4LcNmXzCA48A7ViMAf7N8
Intro: International Journal of Rheumatic Diseases. (August 2010) “Association between nonspecific skeletal pain and vitamin D deficiency” onlinelibrary.wiley.com/doi/abs/10.1111/j.1756-185X.2010.01561.x
The information herein on "Vitamin D For Bone Health and Injury Prevention" is not intended to replace a one-on-one relationship with a qualified health care professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional.
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