History of D
More than 50% of the US population is deficient is vitamin D
In the 1920s more than 80% of children in Europe were suffering from a skeletal condition known as rickets. It was discovered that rickets was caused by a lack of vitamin D and reduced exposure to UV light. In response to these findings many foods such as milk, cereals and cheese began to be fortified with vitamin D. This practice along with the surge in cod liver oil sales led to the eradication of rickets as a global pandemic by the late 1930s.
Despite having put an end to the rickets pandemic the issue of vitamin D deficiency remains, with an estimated 50% of the US population falling below recommended levels of D25 in blood serum.
So whats the big D-eal
So how do you get enough Vitamin D?
There a two main way to get vitamin D into your system. One is through diet and the other us through exposure to sunlight. While we can absorb vitamin D through our diet, most foods are fortified with vitamin D2 which your body has to convert to D3. This process is very inefficiency and makes it difficult to reach the recommended levels through our diet.
The main source of vitamin D in the human body is the sun. When our skin is exposed to UV B light (sunlight) cells located in our skin called melanocytes stimulate the production of vitamin D from cholesterol.
In order to stimulate this production you need to have direct exposure to sun light. Exposure is defined as having at least 60% of your skin surface uncovered i.e shirtless or if you are feeling frisky pant-less although the latter is not recommended.
For light-skinned individuals 10-15 minutes of daily exposure is enough to stimulate production.
For dark-skinned individuals as much as 1 hour of daily exposure is recommended. *
How to Supplement D
Chances are that most of us are not going spend 15 to 30 minutes topless in the sun. The vast majority of us go to work early in the morning before the sun is out and return home late as the sun sets. Except for those select few who spend their lunch hour streaking through the park the rest of us who work indoors are just not getting enough sun light to stimulate vitamin D production.
Here is where supplementation comes into play. As mentioned before most fortified foods use vitamin D2 which your body has to convert into D3 making the whole process inefficient.
Vitamin D3 is the most effective supplement for vitamin D
There are many options when it comes to over the counter supplements for vitamin D, however the most effective supplement for vitamin D is D3.
Vitamin D is fat soluble therefore it is better to buy it in an oily environment such as a liquid dropper or a soft gel capsule.
Are you D-Deficient
While there are a variety of symptoms the most reliable and accurate measurement of vitamin D is a simple blood test to measure your D25 levels:
To D or Not to D
At the end of the day no one knows you better than you. I started supplementing D3 because I spend most of my day working indoors and noticed that I had trouble focusing and was feeling overly fatigued. Once I started supplementing D3 I began to feel more energetic which motivated me to spend more time outside and exercise more frequently.
While I am not suggesting that vitamin D is the cure-all, it may be the small push that gets your ball rolling. If you think you may be at risk give it a shot, take charge and make a change.
Until next time good luck and happy lifting!
Skin pigment was an indicator of how much humans relied on the sun for their vitamin D . Dark-skinned individuals who spent the majority of their time in the sun developed darker pigments to protect them from them sun damage. Light-skinned individuals spent less time in direct sunlight and instead gaining a larger percentage of their vitamin D from their diet.
Have questions or comments contact email@example.com
Need some Vitamin D check out our brand new store and get your D3 on.
Boland, Ricardo. "Role of Vitamin D in Skeletal Muscle Function." Endocrine Review 7.4 (1986): n. pag. Web. <http://press.endocrine.org/doi/abs/10.1210/edrv-7-4-434>.
Bowker, D. "Understanding Vitamin D." YouTube. Abbott Labs, 22 Mar. 2010. Web. 28 May 2014. <https://www.youtube.com/watch?v=onSPZ0aBUKM>.
"How Vitamin D Works." YouTube. Sunlight Institute, 10 Oct. 2012. Web. 28 May 2014. <https://www.youtube.com/watch?v=MtUgi9wZGXU>.
John, Morris C., M.D.b, Stanley J. Birge, M.D.A, Catherine M. Roe, Ph.D.b, Yvette I. Sheline, M.D.c, and Consuelo H. Wilkins, M.D.a. "Consuelo H. Wilkins, M.D.a." Vitamin D Deficiency Is Associated With Low Mood and Worse Cognitive Performance in Older Adults 14.12 (2006): 1032-040. Web. <http://www.sciencedirect.com/science/article/pii/S1064748112608902>.
Lips, P. "Vitamin D Physiology." Progress in Biophysics and Molecular Biology 92.1 (2006): 4-8. Web. <http://www.sciencedirect.com/science/article/pii/S0079610706000083>.
Mitchel, Dr. "Vitamin D3." Vitamin D3. N.p., n.d. Web. 28 May 2014. <http://www.drfitt.com/Vitamin-D3_c_189.html>.
Pfeifer, M., B. Begerow, and H. W. Minne. "Vitamin D and Muscle Function." Osteoporosis International 13.3 (2002): 187-94. Web. <http://link.springer.com/article/10.1007/s001980200012>.
"Vitamin D." — Health Professional Fact Sheet. N.p Web. 26 May 2014. <http://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional>.
"Vitamin D3 Benefits." YouTube. YouTube, n.d. Web. 28 May 2014. <https://www.youtube.com/watch?v=LVXwWAmsMk4>.
Wortsman, Matsuoka, Chen, Lu, and Holick. "Decreased Bioavailability of Vitamin D in Obesity." American Journal of Nutrition 72.3 (2000): 690-93. Web. <http://ajcn.nutrition.org/content/72/3/690.full>.