The Healing Powers of Vitamin D
Janet Foster has been a Registered Dietitian for 23 years. She is a graduate from the University of Nevada Reno with a Bachelor’s degree in Nutrition and Dietetics. Married to William Foster, they are proud parents of Abby Foster and Nick Foster.
Vitamin D, also known as the “Sunshine Vitamin”, has many important functions in the body. Vitamin D is responsible for assisting with the absorption of Calcium, it helps fight off infections and inflammation, and has also been shown to positively uplift our mood. Because it’s synthesized by the sunlight, it’s important to achieve adequate amounts via food sources and supplementation during Winter months for those who don’t have a chance to get outdoors due to school, work and of course wrestling practice.
We all know the importance of strong bones with contact sports. Vitamin D is mainly known for the crucial role in helping our bodies absorb Calcium into our bones. The human body produces Vitamin D from the sunlight but can also be boosted through certain foods or supplement use. The recommended amounts of Vitamin D are 15 mcg (600 IU) for ages up to 70 years and 20mcg (800 IU) for over 70 years.
Exciting research also shows the role Vitamin D plays in immunity. Vitamin D has been shown to reduce Cancer cell growth and controls infections and inflammation. With less sunlight during the Winter months and more infections, being mindful of achieving adequate Vitamin D is even more important, especially as we tend to be indoors more, this time of year. And yes, infections include the notorious skin infections wrestlers contend with. Recent research has shown Vitamin D has had positive effects on mood, depression, and sleep. Low levels of Vitamin D have been shown to decrease your mood because of it’s role in inflammation. The mechanism in areas of the brain responsible for mood contain receptors for Vitamin D. Vitamin D may also increase the availability of Serotonin, which also enhances our mood.
It only takes 20 minutes of sunlight, in all times of the year, to achieve the recommended amount of Vitamin D. Although you cannot overdo it with Sunshine and Vitamin D, one should be cautious with the amounts of supplementation; because Vitamin D is a fat-soluble Vitamin and it is stored in the body longer, so be sure to follow the recommended doses. A simple blood test with your physician can determine your need for supplements.
Food sources of Vitamin D include mostly fortified dairy products due to the relationship with Calcium and absorption. Food items such as Calcium added to orange juice, milk, and even plant based dairy products are fortified with Vitamin D. Vitamin D can also be found in fresh fish and eggs. Vitamin D actually has it all. It works together with Calcium in achieving strong bones, which we all know how important that can be. Vitamin D’s relationship with immunity and infections is also very promising, especially for Winter Sports being indoor and close contact. And, of course, during these shorter days of the year, with less sunlight, Vitamin D can uplift our mood and help us through these Winter months. It really is the Vitamin that we all can’t neglect, especially this time of year. –Janet Foster, RD, LD