Vitamin D is useful to strengthen muscles and bones. This vitamin will only be produced by the body when you are exposed to sunlight. Unfortunately, nowadays, not a few people are rarely exposed to sunlight, so prone to vitamin D deficiency. Various brands of vitamin D supplements are produced to address the problem.
What is vitamin D supplement?
Vitamin D is contained in various types of fish, such as salmon, herring, sardines, and flounder. Vitamin D can also be produced naturally by the body when exposed to sunlight. Here we will explain in advance about vitamin D and its benefits for your body.
Vitamin D supplement benefits
Vitamin D from food alone may not be enough
Most people consider vitamin D supplements not to be consumed because they can obtain them from food and sun exposure. In fact, the reality is not that simple.
In order to be able to produce adequate amounts of vitamin D, at least the body must be exposed to sunlight 5 to 30 minutes, 2 times a week. However, modern lifestyles make most people less exposed to sunlight.
Therefore, we recommend you to start taking vitamin D supplements if necessary.
Efficacious to strengthen bones and muscles, as well as prevent infertility
With age, bones will generally become more fragile, so that even light impacts can cause bone fractures or break. Not to mention, hormone production will be reduced, thus increasing the risk of osteoporosis, both in men and women.
To do so, you need to take vitamin D supplements combined with calcium. This combination is useful to prevent reduction of bone life. Vitamin D is also recommended for pregnant women. There’s a lot of benefits, isn’t it?
Benefits, Where, and How To Get Vitamin D
Who needs vitamin D supplements?
According to a study published in the American Journal of Clinical Nutrition, people aged 70 and over tend to experience a decrease in the ability to produce vitamin D by up to 75 percent. This is why the elderly are allowed to take vitamin D supplements.
In addition, obese people tend to need more vitamin D. This is because the fat cells that accumulate in their body tend to absorb more vitamin D so that the supply of vitamin D in the body is insufficient.
Here is a group of people who need vitamin D supplements, among them:
- Postmenopausal women
- Men and women who need long-term steroids
- Pregnant and lactating mothers
- People with chronic kidney disease
- People with parathyroid disease.
Some foods such as fatty fish, eggs, beef liver, cheese, and mushrooms contain vitamin D, although the amount is very small. However, you do not need to worry about vitamin D deficiency, because the consumption of vitamin D-rich foods will still meet your daily vitamin D needs, especially when balanced with the habit of basking in the morning sun.
So, you do not need to worry about vitamin D deficiency when not taking vitamin D supplements, as long as you do not belong to the group of people who need additional supplements. However, to be sure again, check with your doctor to find out what vitamin D levels are in the body and if you need vitamin D supplements.
The best time to take vitamin D supplements
There is no specific time to take vitamin D supplements, but there is limited research on their effectiveness if consumed at night or in the morning. Some people prefer to take supplements in the morning because it is easier to remember them. Because it could be after activities throughout the day, you forget to take supplements. So, try taking vitamin D supplements after breakfast.
Meanwhile, some anecdotal reports claim that taking vitamin D supplements at night can negatively impact sleep quality by disrupting melatonin production. However, scientific research on the matter is not yet available. You can also try taking the supplement with one of the snacks before going to bed, but make sure it doesn’t interfere with your sleep.
It doesn’t hurt to find the time that works best for you. In addition, the most important thing is to include vitamin D into your routine and take it consistently in order to get the maximum effect to nourish the body.