Have you been feeling a little down in the dumps? Are your muscles hurting, or is your body just being generally fatigued and uncooperative, making you miss out on things you enjoy like playing at an online casino, going for a walk or hitting the gym? Or does your brain feel like it might be grossly short of needed essential magnesium, phosphate and calcium? Yes, you are suffering from a vitamin D deficiency, and chances are you’re not particularly happy about it.
But fear not. Just because you’re short on vitamin D, it doesn’t mean you can’t find a quick solution. It turns out that replenishing essential phosphates need not be a bother if you know the correct sources. Thank goodness. We’ll take a look at a few of the easiest vitamin D sources, but before we do, let’s take a closer look at what vitamin D is, and why you may be feeling wobbly if you’re in short supply.
What Is Vitamin D?
First and foremost, vitamin D is important. That should be obvious by now.
Well, it turns out that not only is vitamin D excellent at keeping your brain focused, heart in good working order, brain happy and otherwise operating as is expected, but that it also plays a big part in fighting off diseases. So, if you don’t have enough vitamin D, you might as well just surrender your body to being a disease riddled, low brain functionality mess.
But wait there’s more! The nutrient is also what helps keep your body absorbing those previously mentioned phosphate, magnesium and calcium things, which, as already established, are good things to be absorbing. Should you not be getting enough, it will result in that fatigue situation, and might even manifest in sore bones. Let’s be honest; nobody needs sore bones in their life, right?
So, what are the minimum requirements you should be getting to avoid all of the above bone pain and muscle fatigue? Take a look.
- Children below the age of one – 400 IU
- Between one and thirteen years old _ 600IU
- Normal adults and pregnant women – 600 to 800 IU
Now that we know why you need that sweet, sweet vitamin D, let’s talk about where you can get it. Supplements, for those who can’t be bothered trying to find a natural source, are probably the easiest way. Supplements come in either D3 or D2 forms and can be purchased at your local pharmacy.
D2 can be taken in extreme dose supplement form, adding an enormous 50,000 IU boost to your system. This is for those who are suffering from a general deficiency and need an overall boost. But, for those who are just looking to maintain their levels, D3 is the way to go. It’s probably best to talk to your doctor before you go snacking on 50,000 IU boost supplements.
On the other hand, you might just want to get more sunlight. Yes, that old cliché about vitamin D and getting enough sun is, indeed, true. So, forget talking to your doctor and munching on supplements, unless you really do need it, of course, and rather just go for a walk.
Direct sunlight, twice a week for about 30 minutes, should have you covered. If you’re one of those that fear the sun because it scares you with all its UV rays and what not, don’t blame us when you have sore bones and a sad brain. Rather slap on some sunscreen and get out there! A little dose of sunlight goes a long way.
Various foods, referred to as fortified, have vitamin D added artificially. This is done by governments in some cases, or by food manufacturers themselves. There are rules as to how this can be carried out, depending on which country you live in. Why do they do this? Well, because some people may live in cold unsunny climates, or simply have limited access to healthy food sources.
Milk, orange juice, cereal and tofu are some foods that are fortified.
Natural Food Sources
If you don’t like fortified foods, there are natural food sources that have got you covered too. The most common sources are eggs, chicken, and cheese. So thankfully, if you are not a fan of the sun you can still get your vitamin D via digestion, and still have bones that don’t hurt, and a brain that operates normally.