An elusive vitamin that is more abundant in Krasnodar than in St. Petersburg

An elusive vitamin that is more abundant in Krasnodar than in St. Petersburg

Scientific facts about the benefits of vitamin D and its sources.

To get vitamin D, it is enough just to be in the sun – such a simple formula we learned in childhood. Yes, it’s true. But the question is whether this statement is true and how our body will get the necessary amount of this substance.

So why do we need vitamin D, what does it bring to an athlete and how to get it without harm to health? Let’s find out.

The benefits of vitamin D: 6 undeniable advantages

• It is necessary for the assimilation of calcium. Thus, vitamin D is responsible for the health of bones and teeth.
• Vitamin D is necessary for the health of the muscular system
• Studies have shown that a sufficient amount of the substance reduces the risk of cancer formation in general. In particular, it is said about liver cancer.
• The sunshine vitamin prevents the formation of rheumatoid arthritis.
• The substance reduces the risk of sclerosis.
• Vitamin D improves the overall health of the immune system, preventing colds and flu.

Why are we even talking about vitamin D?

The fact is that a huge number of people around the world have a deficiency of this vitamin in the body. At the same time, they do not always have pronounced signs of deficiency. But it has a negative effect on the state of the body.

In many northern regions, the intensity of the sun is simply not enough. The time of year is also important: in summer, the sun affects much more strongly than in fall and winter.

How does vitamin D affect your athletic performance?

Vitamin D is important for everyone, but especially for sports people. After all, it affects bone health, muscle health, often helps neutralize inflammation, and improves overall performance. However, this doesn’t mean that everyone who plays sports needs to take vitamin D in the form of supplements. It’s individualized.

How to understand how much vitamin D you need?

This can be advised by a doctor. There is no single correct answer to this question like “stand in the sun for 10 minutes a day and eat 200 grams of mackerel”. The required amount of the substance depends on many factors. Therefore, it is best to take a test for the level of 25(OH) vitamin D and consult a doctor.

What do doctors advise?

Basically, doctors agree that vitamin D is better to get both from the sun and from food.

Ambiguity of the process

At the same time, we all remember that you need to protect yourself from direct sunlight with special creams. And they prevent the formation of the vitamin. How to be then?

If you have light skin, then doctors recommend spending no more than 30 minutes a day in the sun: before 10 am or after 16 hours. During these sunbaths, sunscreen is not necessary.

Among the products enriched with vitamin D, usually highlight milk (cow and soybean), butter and margarine, chicken eggs, fatty fish (mackerel, tuna, cod, salmon), breakfast cereals, orange juice.

In addition, many people are advised to take vitamin D in the form of dietary supplements. Whether it is worth it for you, it is better to ask your doctor.