Until some time ago, vitamin D3 was known solely for its possible use in rickets and in the prevention of osteoporosis. Today it is valued for its whole range of beneficial properties, affecting almost the entire body and which can also be successfully used in sport.
Vitamin D3
There are a great many research papers and publications showing that vitamin D3 may reduce the risk of many diseases, alleviate symptoms during illness, affect internal processes and the functioning of the body's systems, or contribute to better sports results.
Researchers confirm that deficiencies of this vitamin are correlated, among other things, with an increased risk not only of osteoporosis, but also of depressive states, hormonal disorders, immune problems, and even cancerous changes.
Due to the climate zone in which we live, a significant proportion of the population struggles with a deficiency of this valuable component, or is at the lower end when it comes to its amount in the body. Often without even being aware of the consequences or attributing their condition to something completely different.
Vitamin D3 – do we get it from the sun?
It is said that we can meet our needs by exposing ourselves to sunlight. Well, that is not entirely true, or at least not 100% - this must be remembered. Therefore, the role of diet should not be overlooked in this respect - it is worth introducing products that are a good source of vitamin D3 into the diet (e.g. cod liver oil).
Especially since we have a greater demand for it, for example when we are physically active or in states of illness. In addition, there is the fact mentioned above - the climate zone in which we are located makes the matter much more difficult.
Our skin contains provitamin D3, and sunlight is a kind of stimulant that causes it to be converted into the component we are interested in. It can therefore be said that vitamin D3 provided from outside, for example through supplementation, will be a great complement in periods when there is less sunlight.
On the other hand, in summer - when there is the most of it - we use various types of protective creams with UV filters to protect ourselves from the harmful effects of the sun. Leaving aside the fact that they may contain ingredients that are not good for the body, the filters themselves greatly limit or block the ability to synthesise our vitamin.
Vitamin D3 and osteoporosis
It is most often attributed antirachitic properties, and is also successfully used in the prevention of osteoporosis. Mainly because it helps to limit bone mass loss, while supporting the skeletal system.
According to studies, people with lower levels of vitamin D3 were also observed to have a lower bone mineral density index. Calcium, popular for its beneficial effect on the skeletal system, did not change the result. Vitamin D3, on the other hand, when provided from outside, did affect an increase in the mentioned index.
The fact remains that vitamin D3 plays an important role in calcium-phosphate metabolism. In addition, it has a beneficial effect on osteoblasts, thus supporting the production of bone tissue.
Vitamin D3 and muscle mass
Studies, including those by Birge, confirm that with appropriate amounts of vitamin D3, there was a significant stimulation of protein synthesis inside muscle cells. It was also concluded that maintaining its proper level may have an anticatabolic effect, reducing the risk of atrophic states.
Peake's studies showed that vitamin D3 and its deficiencies have an impact on atrophic states, especially in relation to fast-twitch muscle fibers. On the other hand, in subjects receiving vitamin D3, body mass increased.
Interestingly, vitamin D receptors are also found in the testes. Vitamin D3 may affect testosterone synthesis, which, as we know, is characterised by strong anabolic and regenerative properties. It is the athletes' "golden hormone", especially for people building muscle mass and those practising strength disciplines.
According to studies from 2011, vitamin D3 may affect an increase in follistatin levels, which is characterised by inhibitory potential with regard to myostatin. In short: we limit the catabolic effect of myostatin. Researchers confirm that in people with elevated follistatin levels, an increase in muscle mass, strength and endurance was noted.
Vitamin D3 and the body's immunity and intestines
I have emphasised many times that the intestines contain most of our
immunity. Besides, they are largely responsible for the production of vitamin D3. What is more, in people suffering from intestinal problems and autoimmune conditions related to the intestines, low levels are noted.
It is worth bearing in mind that it is not only about the production of the vitamin, but also its absorption from food. All the same, vitamin D3 - kept at an appropriate level - may speed up healing in the case of some intestinal diseases. On the other hand, taking care of the intestines, eliminating inflammation,
bacterial flora may improve its absorption and production.
People whose vitamin D3 levels were low more often struggled with colds, and the duration of such a condition was significantly longer. Yes, its connection with the intestines is important for our immunity, especially against viruses.
Vitamin D3 – is a 2000 IU dose for everyone?
Dosage should always be selected individually, depending on needs, the condition of the body and accompanying circumstances. I mentioned that sick and physically active people may have an increased need for it.
Some time ago, a dose of 2000 IU was established as the upper limit of intake for the average person. However, much depends on the factors mentioned above. It is best to rely on measuring vitamin D in our body by determining the metabolite 25(OH)D3.
It often turns out that for physically active people, a dose of 2000 or 3000 units is optimal. Not to mention people who regularly undergo very intensive training or professional athletes. A lot also depends on our diet and the ability to assimilate / absorb it.
Therefore, it cannot be said that a given dose is appropriate for everyone, at every moment of their life.
And indeed... When it comes to absorption, vitamin K2 (preferably MK7) comes to the fore, which makes vitamin D3 from the supplement better absorbed by the body. This will allow it to be used better.
Remember that the best option will be to take them with a meal rich in fats (you can also additionally think about Omega 3 and vitamin A). Stay healthy and strong!
