Posted on October 31, 2013 by Jenny Cromack

If you want to be healthier, live longer, get stronger and have a brain that performs like a brand new computer its simple make sure you take in adequate amounts of Vitamin D each day.

Vitamin D is created in the body following exposure to sun or through your diet. Research has shown that people are generally deficient in this amazing vitamin due to the fact that we don’t get full body exposure to the sun, this can be quite tricky particularly in you live in England! Additionally, it is very hard to get the right amount of vitamin D through your diet, even if you consume large amounts of salmon, mackerel and tuna, all of which are good sources of Vitamin D. Supplementing with Vitamin D, tablets or cod liver oil is a great way to boost your intake.

Research has shown that optimal vitamin D levels are between 40 and 80ng/ml. However they believe that around 95% of individuals fall within the range of 20-30ng/ml.

To hit that magical level you need to consume around 5,000 IUs or 35,000-50,000 IU twice per week (recent research suggests that taking two large doses weekly is most effective).

Here are the top 5 benefits of consuming vitamin D;

• Bone health – Low levels of vitamin D contribute to osteoporosis and bone fractures. It is not news that low calcium intake and poor vitamin D status are key determinants of osteoporosis and fracture risk. Vitamin D and calcium combined can improve bone mineralization

• Muscle strength – Research has consistently shown that skeletal muscle is a target for vitamin D and deficiency often lead to muscle weakness, specifically a lack of vitamin D leads to abnormalities in muscle contraction and relaxation, affecting muscle force production

• Lean Body Mass – Vitamin D is an essential micronutrient that has been shown to stop the development of fat in muscle, decreased vitamin D is associated with increased fat infiltration in muscle.

• Blood sugar regulation- Vitamin D is excellent at improving insulin sensitivity, this amazing vitamin has actually been shown to improve women with insulin sensitivity in a pre-diabetes state

• Immune Function– “I’ve got a cold again” NO! The cold got you! Vitamin D is critical in activating immune defences, It specifically helps by limiting inflammation a major obstacle to healing and health.

This is only a short glimpse of what this amazing Vitamin will do for you, so start taking at least 5,000 IUs a day or ideally two mega dosses of 35,000 50,000 IU twice per week.