NatureWise Vitamin D3 5000iu (125 mcg) Gluten Free in Cold-Pressed Organic Olive Oil, No Artificial Color, 90 Count (Pack of 1)
- Highest potency: Provides 5, 000 IU of Vitamin D3 per serving, the daily requirement recommended by the Vitamin D Council to restore depleted vitamin D levels in adults with minimal sun exposure.*
- Most active form: NatureWise Vitamin D3 gives you the same natural, biologically active form of Vitamin D that your body produces naturally from sunlight — but without the risky UVB exposure.
- Superior absorption: Vitamin D is a fat-soluble vitamin that requires dietary fat for the body to absorb it. Our best-selling Vitamin D3 is delivered in certified organic olive oil, a healthy fat source that improves bioavailability.
- An essential vitamin: Vitamin D is an essential nutrient for healthy bones, teeth, muscle function, and immune system support. The Mayo Clinic estimates that 25%-50% of the general population may be Vitamin D deficient.
- Pure & natural: These Vitamin D3 immune support and bone health supplements are gluten-free and non-GMO. Third party tested for purity and potency. Packaging may vary due to high demand, same great product and ingredients.
- During the summer months products may arrive warm but Amazon stores and ships products in accordance with manufacturers' recommendations, when provided.
Vitamin D: benefits and function in mental health and well-being
Vitamin D is an essential nutrient that our bodies use in many vital processes, including building and maintaining strong bones.
Also known as the sun vitamin, it is produced by the body in response to exposure to the sun. It can also be consumed in food or supplements, such as DePura.
Low vitamin D intake is considered a major public health concern worldwide. In fact, vitamin D deficiency is estimated to affect 13% of the world's population
Vitamin D is a fat-soluble vitamin that mainly helps calcium absorption. It promotes bone growth and mineralization. It is also involved in various functions of the immune, digestive, circulatory and nervous systems.
Recent research suggests that this substance can help prevent a variety of illnesses. Among them are depression , diabetes, cancer and heart disease.
Vitamin D: what it is and what are the main sources
One of the main functions of vitamin D is the maintenance of bone mass. It is extremely necessary for our body to be able to absorb calcium. The vitamin D is essential for strong bones because it helps the body use calcium consumed in the diet . In addition to this important function, some studies have suggested that this vitamin can also influence the immune system.
The vitamin D can be found in foods such as salmon oil, sardine and tuna, egg yolk, liver, milk, yogurt and cheese or in capsules or tablets. However, the main source of this nutrient is sun exposure. For this reason it is often called the "sun vitamin". Type B ultraviolet rays (UVB) are responsible for the synthesis of this substance in our body.
What are the normal levels of vitamin D?
The right amount of vitamin D can protect us against a variety of conditions, such as cancer, type 1 diabetes, multiple sclerosis and depression. In addition, it also supports the health of the immune system, brain and nervous system.
Although there is no consensus on the necessary levels of this vitamin for optimal health, it is noteworthy that the amounts differ depending on age and health conditions.
In general, a concentration of less than 20 nanograms per milliliter is considered inadequate, requiring treatment. The Institute of Medicine guidelines increased the recommended daily dose of vitamin D to 600 international units (IU) for everyone aged 1 to 70, and increased it to 800 IU for adults over 70 to optimize bone health. The safe upper limit has also been increased to 4,000 IU. Doctors can prescribe more than 4,000 IU to correct a vitamin D deficiency.
In addition, according to the Brazilian Society of Clinical Pathology / Laboratory Medicine (SBPC / ML), the desirable values for the general population is that it is higher than 20 ng / mL. For risk groups such as the elderly, pregnant women, patients with osteomalacia, rickets, osteoporosis, secondary hyperparathyroidism, inflammatory diseases, autoimmune and chronic and pre-bariatric kidney diseases, the recommendation is between 30 and 60 ng / mL.
However, many people fail to get enough. What's worse, they don't even know it. And what are the consequences of this deficiency?
Traditionally, the deficiency of this substance was associated with rickets, a disease in which the bone tissue does not adequately mineralize, causing the formation of soft bones and skeletal deformities. But more and more, research has revealed the importance of vitamin D in the body in preventing a number of health problems.
Symptoms and causes of vitamin D deficiency
As mentioned earlier, low levels of vitamin D can be caused by lack of exposure to the sun or the type of food . But the deficiency of this substance can also occur for several other reasons. Check it out below:
- If you do not consume animal foods and do not supplement this substance.
- If your exposure to sunlight is limited. Because the body produces vitamin D when the skin is exposed to sunlight. Although some people are exposed to the sun, wearing long clothes or head covers can restrict exposure to the sun.
- People who have dark skin may also have impaired the absorption of vitamin D. Because the pigment melanin reduces the skin's ability to produce this vitamin in response to exposure to sunlight. Some studies show that older adults with darker skin are at high risk for vitamin D deficiency.
- The kidneys cannot convert vitamin D into its active form. This is especially so as people age because the kidneys are less able to convert the vitamin into its active form.
- Existence of problems in the digestive tract, which prevent adequate absorption of the vitamin D complex. Certain medical problems, including Crohn's disease, cystic fibrosis and celiac disease, can affect the intestine's ability to absorb this vitamin from the foods that a person eats. .
- Obesity. As the nutrient is extracted from the blood by fat cells, altering its release into the circulation, people with a body mass index equal to or greater than 30 may often have low blood levels of this element.
- In addition to blood tests, how do you know if the person is deficient in this nutrient?
- Symptoms include bone pain and muscle weakness. However, for many people, the symptoms are subtle and even imperceptible. But, the lack of vitamin D can pose several health risks. Among them are: depression, irritability and fatigue.
In the case of depression, it is known that the deficiency of other substances, such as vitamins B6, B12 and folate, are also responsible for this problem, as well as a wide range of mental and physical health problems .
Low blood levels of the vitamin have been associated with the following:
- Increased risk of death from cardiovascular disease;
- Cognitive impairment in the elderly;
- Severe asthma in children ;
- Cancer;
- Research suggests that vitamin D may play a role in the prevention and treatment of several different conditions, including type 1 and type 2 diabetes, hypertension, glucose intolerance and multiple sclerosis.
- Treatment
- If the person has any symptoms, any situation or predisposition to vitamin D deficiency , it is recommended that you see a doctor. From blood tests it is possible to know the levels of this substance and, if necessary, to start a treatment, with medical monitoring.
Treatment for this vitamin deficiency involves obtaining more vitamin D - through diet and / or supplementation. To treat this vitamin deficiency, ways in which you can ingest to increase your intake include:
- Inclusion of supplements ;
- Increased sun exposure;
- Ingestion of foods that contain vitamin D or fortified with vitamin D;
- In cases where the deficiency has caused depression, it is recommended to increase the dose of vitamin D, as well as psychotherapy and antidepressant medications . They can be incorporated separately or in combination, depending on your symptoms and treatment goals.
Vitamin D and depression
Some studies have been carried out to prove the relationship between vitamin D and seasonal affective disorder, schizophrenia and depression.
The researchers believe that because vitamin D is important for brain function, insufficient levels of this nutrient may play a role in mood and other mental illnesses.
In addition to these studies associating nutrient deficiency with depression, they also relate it to some chronic diseases, including high blood pressure, diabetes and autoimmune diseases.
In cases of depression related to low vitamin D, it is suggested that the individual seek psychiatric and psychological guidance . Because, in addition to increasing food intake, exposure to the sun and / or supplementing this vitamin, people with depression should also take steps to alleviate the symptoms of depression .
How to deal with depression?
Psychotherapy and / or medication for depression .
Join a support group as they can help you connect with others online, over the phone or in your community, who have similar symptoms.
Exercise regularly , especially outdoors, to also contribute to sun exposure. Routine physical activity is known to help reduce symptoms of depression by releasing "healthy" chemicals, such as endorphins in the brain. Physical exercise can also help to reduce the chemicals in the immune system that make depression worse. The suggestion is to start with at least 30 minutes of cardiovascular activity, three times a week. And gradually, under the supervision of a professional, the quantity and intensity of activities will increase.
Take care of sleep hygiene , maintaining a regular sleep schedule, as well as good quality. For it is known that insomnia , hypersomnia and other sleep problems have been linked to depression. To deal with these symptoms, creating a regular sleep schedule is recommended, as well as reducing exposure to artificial light after that time. Other suggestions is to set an alarm for sleeping and waking up. Or you can also keep a diary to record how long you slept and the quality of your sleep. There are even applications for such purposes.
Taking care of social life and interpersonal relationships . For example, getting closer to family and friends. Your loved ones can give you support and strength in dealing with your symptoms.
