Obtaining a sufficient amount of vitamin D from natural foods is difficult alone, which is why it’s important to choose the right foods that have a high vitamin D content to make sure that we are obtaining our daily intake, Lisa El-Behnaihy, Nutritionist at Eat.Love.Believe, says. “Vitamin D assists with the balance of phosphorus, cell differentiation, immunity, insulin secretion and blood pressure regulation.”
It is a fat soluble nutrient that has received a lot of attention due to its effect on bone health, immune function and muscle function, Harry Routledge, Performance Nutritionist at Healthspan Elite, says. “Evidence highlights that if an athlete or non-athletic population is deficient in Vitamin D they have an increased risk of injury, upper respiratory tract infections, reduced skeletal muscle function and bone health in particular the absorption of calcium.” Vitamin D deficiency can be easily monitored through the measurement of serum 25 hydroxyvitamin D concentrations with values below 30nmol/l seen as a deficient, he adds.
El-Behnaihy says that “there are two types of vitamin D – D2 and D3 – which are inactive precursors and must be converted to biologically active forms in the liver and kidneys.” It’s important to remember that our RDA for vitamin D is between 400-800 IU/day depending on our age, gender and lifestyle situation, she adds.