Vitamin D Benefits For Women – Some of Them May Surprise you…
Vitamin D benefits for women in particular are huge as the sunshine vitamin plays an important role in helping our body absorb calcium to build and maintain stronger bones. It can also reduce inflammation and assist our immune systems to fight off various infections and diseases. There are also several other valuable benefits of vitamin D for women, some of which may surprise you…
The recommended daily allowance for vitamin D is around 600 IU daily, though a lot of health experts agree that the ideal range for vitamin D is actually double that and between 1,000 and 2,000 IU daily. Before we look at all the benefits of vitamin D for women lets look at how we can get this vitamin naturally, without having to resort to supplements.
Sources Of Vitamin D
Vitamin D is unfortunately one of the few vitamins that are fairly hard to get from your diet, but a great source is oily fish such as salmon, mackerel, sardines, trout and tinned tuna.
You can also get this vitamin from eating beef liver, eggs yolks and certain types of mushrooms. Plus there is also a small amount present in fortified foods like milk, cereal and orange juice.
While you should try and get enough vitamin D from your food sources another great way is to get your dose from some exposure to natural sunlight, as this allows our body to create vitamin D naturally, hence why it is often called the sunshine vitamin.
Just 10 to 15 minutes a day can help give your body exposure to the sunshine vitamin, though the amount of sunlight you need can greatly vary depending on where you live, the time of day and your skin type.
You don’t need to tan or get burnt to get enough vitamin D and also want to be aware of the risk of skin cancer if you over do it.
Vitamin D Benefits For Women
We know that vitamin D plays an essential role in the calcium absorption needed to maintain strong healthy bones but it also helps our joint too. Having enough of this vitamin present can result in a lower chance of stress fractures and is especially important for women who could be at risk of developing osteoporosis.
Getting adequate vitamin D levels is essential for those who suffer with rheumatoid arthritis. A study conducted by a team of researchers from the John Hopkins University School of Medicine found that low levels of vitamin D present in the body can make the symptoms of rheumatoid arthritis worse. They also found that both rheumatoid arthritis and vitamin D deficiency can contribute to cardiovascular disease.
Source:Natural News-Vitamin D deficiency linked to rheumatoid arthritis
Depression is far more common than many people realise and can vary from being mild to horribly severe. Studies have shown that having enough vitamin D in the body can increase certain chemicals in the brain called monoamines and these include serotonin, the increased levels of these chemicals can help fight off depression. There is still a lot of research to be carried out on the effect of vitamin D and depression, so this may not be the ultimate answer to your particular situation but it may help.
If you are regularly strength training to get those lovely strong muscles but don’t have enough vitamin D in your body then it can interfere with your gains. This vitamin plays an in important role in the functions of the nerves and muscles and can help with the increase of muscle protein and fibres.
While women generally have a lot lower levels of this hormone than men it is still a valuable hormone to us. In fact as women we have a small fraction of the amount that men have and ours is made in the ovaries and adrenal glands. Our levels are highest when we are in our twenties and gradually decrease over the years.
Vitamin D is well documented to be able to increase testosterone levels in men but also with a combination of zinc, magnesium and vitamin D3 has shown to very slightly increase it in women too.
Before you start panicking and saying you don’t want to look like a man with high testosterone levels – it’s not going to happen as we cannot naturally increase our levels that much. Naturally high levels in women are very rare and are usually due to a disease or disorder. Generally greatly increased testosterone levels can only be acquired by the regular use of supplements and anabolic steroids.
Yet having adequate testosterone can help balance our energy levels and improve our mood therefore reducing anxiety and depression, as well as increasing our libido.Testosterone is also important in building muscle, which will then help your body burn more fat and a deficiency in women can lead to decreased energy and a decrease in strength and endurance.
Vitamin D plays an important role in supporting our immune system to fight off all the nasty bacteria and viruses that invade our body.
It can reduce the risk of catching the flu, developing heart disease as well as reduce the risk of multiple sclerosis. Getting enough of Vitamin D has been shown to significantly reduce the risk of all types of cancer in women including breast cancer.
So as you can see getting enough vitamin D is essential for our female bodies, it plays an important role in maintaining healthy bones, muscles and nerves as well as the general health of our heart and our body as a whole. Having enough of it can greatly help with our strength gains, weight loss and even help improve our general mood.
Now don’t just rush out and buy some vitamin D supplements unless you really think you need them. Try to incorporate the right foods in your weekly diet and make an effort to get outside to not only soak up some sunshine, but to breathe in some lovely fresh air too.
If you found this article useful or have any questions or comments then please leave them below as I’d love to hear from you. That’s all from me for now as I’m off outside to grab myself some lovely sunshine vitamin! 🙂