What is it for and what is it for? – XXLNUTRATION

The sun, probably think about it immediately when you feel vitamin D. This is truly one of the most important sources of vitamin D for humans. So you have a good reason to expose yourself to the sun from time to time. But what is vitamin D really for? We did research on this topic and, in this XXL nutrition blog, we explain everything about vitamin D. We discuss among other things about the quantity of vitamin D you need, symptoms of a deficiency and foods that contain this vitamin.

What is vitamin D?

Vitamin D is a liposoluble vitamin that your body can produce alone, but in an important condition! In fact, when the skin is exposed to the sun, vitamin D is synthesized. However, the French climate is often a problem, and therefore it is not surprising that many people suffer from a vitamin D deficiency. Furthermore, food is relatively scarce in vitamin D, which means that for many strength athletes, an additional vitamin D is a precious complement.

Are you curious to know the role of vitamin D in your body? It is one of the most important vitamins for athletes because it contributes to the normal functioning of the muscles and the immune system. You will find other vitamin D functions below:

• The vitamin D contributes to a normal calcium speed in the blood.
• Vitamin D contributes to the maintenance of solid bones.
• Vitamin D contributes to the use of absorption/normal calcium and phosphorus.
• Vitamin D plays a role in the cell division process.
• Vitamin D contributes to the normal functioning of the immune system.
• The vitamin D contributes to the maintenance of the normal dentition.
• The vitamin of helps to reduce the risk of falling in relation to postural instability and muscle weakness.
• Vitamin D contributes to the normal functioning of the muscles.

Vitamin D2 and Vitamin D3

Our body is able to produce vitamin D alone. This happens in the skin, with the help of sunlight. In addition, there are two types of vitamin D in food, i.e. vitamin D2 (Ergocalciférol) and vitamin D3 (Colecalciferol).

Both vitamin D2 and vitamin D3 are formed under the influence of UV rays. Vitamin D2 is formed in mushrooms, while D3 is formed in the skin of animals and humans. Vitamin D2 and vitamin D3 are both active in the human body, but vitamin D3 is slightly more powerful. For strength athletes following a vegan diet, it can therefore be interesting to take a vitamin D3 supplement.

Which foods contain vitamin D?

As already mentioned, our body is able to produce vitamin D. However, this requires sunlight. In addition, there are a number of foods that contain vitamin D. You find it in particular in fatty fish such as salmon, mackerel and herring. In small quantities, you can also get vitamin D3 from meat and eggs.

At the supermarket you will find more and more products enriched with vitamin D. Think about Margarine, the alleged margarine and various products for cooking and frying.

What foods are rich in vitamin D?

If you are not often exposed directly to the sun, either because of your hours of work or simply because you don’t like the sun, it is important to get vitamin D from your diet. Below you will find some foods and their vitamin D3 content per 100 grams.

• Salmon = 4.6 micrograms
• Trout = 9.4 micrograms
• Mackerel = 8.3 micrograms
• Cooked egg = 1.8 micrograms
• Avocado = 1 microgram
• Margarina = 8 micrograms

Please note, it may seem that margarine or light margarine are an excellent source of vitamin D. However, these quantities are based on 100 grams of product. On a slice of bread, you normally use 5 grams of butter. In this case, you only get 0.4 vitamin D firmware.

Which dose of vitamin D should we take?

You are curious to know How many vitamin D per day are necessary and if there is a difference between the needs of the non -exterminist e Force the athletes? The recommended daily intake (AJR) is 10 micrograms (MCG) of vitamin D per day and this applies to almost everyone. Who needs more vitamin D?

People over the age of 70 need 20 mcg of vitamin D per day. In addition, there are other groups that benefit from a higher dose (possibly through integration). For example, people with dark skin produce less vitamin D in the sun. People who come out little or who wear the veil also produce less. For these groups, a recommendation of 20 micrograms per day is also applied.

The dosage of vitamin D is often also indicated in iu (international units). 1 firmware is equivalent to 40 IU. IIt should be noted that this scale is different for each vitamin. This means that 10 mcg is equivalent to 400 ius and 20 mcg is equivalent to 800 IU.

Vitamin D deficiency

The athletes who are regularly exposed to the sun and that follow a varied diet in general have a sufficient contribution to vitamin D. The deficiency of vitamin D is therefore rare. Unfortunately, the lack of vitamin D3 remains a current problem today.

But what does it mean «exposing yourself regularly to the sun»? It is recommended to expose the sun for 15-30 minutes a day in spring, summer and autumn, at least with the head and hands on display. Your body stores vitamin D, which you use during the winter months.

Do you rarely expose yourself to the sun or do not consume food containing vitamin D2 or D3? In this case, you may suffer from a vitamin D deficiency. This situation occurs in practice in people who come out little in summer, in people with dark skin and vegans. Vitamin D deficiency can cause various symptoms, including bone fragility, muscles and weakening of fatigue [1].

Symptoms of vitamin D deficiency

• Rickets (growth and disease of oxification in children
• Osteoporosis (bone decalcification)
• Muscle weakness
• Fatigue
• Lethargy
• Bleeding

Can we absorb too much vitamin D?

It is possible to absorb too much vitamin D. This does not happen if you are often exposed to the sun or if you eat a lot of fat fish. Your body itself regulates the production of vitamin D3 through the sun on the skin. The excess of vitamin D occurs only when using supplements for a long time.

This can cause various side effects, including calcium deposits in the body, which damages the kidneys. Other symptoms include drowsiness, nausea and loss of appetite [2]. Fortunately, an excess of vitamin D is rare in practice.

The side effects of an excess of vitamin D

• Drowsiness
• Nausea
• Vomit
• Loss of appetite
• Increase in blood pressure
• Renal injuries

When should you take vitamin D supplements?

As you read in this blog on vitamin D for athletes, most people need about 10 µg per day. Get this dose both from your diet and exposing yourself to the sun for 15-30 minutes every day in spring, summer and autumn. If this is not possible, you can choose to take further vitamin D tablets.

People with dark skin, people over the age of 70, pregnant women and vegans also have a greater risk of vitamin D deficiency for them, a vitamin D3 supplement can be wise. We advise you to have control of vitamin D on a controlled doctor. In case of deficiency, it can recommend the right dose.

Buy Vitamin D3 at XXL Nutrition

Do you have a vitamin D deficiency or want to take a vitamin D3 supplement during the winter months, for example? In XXL Nutrition we offer a wide range of supplements. You can choose between vitamin D3 3000 iu (= 75 µg) and vitamin D3 1000iu (= 25 µg). In addition, we have tablets containing both vitamin D3 and vitamin K2, vitamin D3 + K2. These tablets contain 45 µg of vitamin K and 25 µg of vitamin D (= 1000 IU).

Since vitamin D3 is a liposoluble vitamin, it is not necessary to take a fixed daily dose. Some users take on a higher dose every two or three days or even once a week. If you don’t like capsules or tablets, but you still want to support your health, your fitness or bodybuilding goal with vitamin D, our vitamin D spray is for you. It is a spray of vitamin D with a very refreshing taste.

Important vitamins for athletes

Vitamin D is not the only important nourishing in the world of fitness and bodybuilding. There are other vitamins and minerals that have a support effect. In XXL Nutrition you will find information on the following vitamins and minerals:

Sources

[1]

[2]