Vitamin D is a fat soluble vitamin, this means that fat enhances the absorption of the nutrient in our bodies. This micronutrient plays a vital role in our bodies. It assists in calcium absorption, therefore it is beneficial to take both nutrients together.
Why take Vitamin D and calcium together?
Vitamin D and calcium also work together to promote bone growth and bone remodeling. If the body does not get enough of these two vitamins, it can lead to bone breakdown. Often known as rickets in children and osteomalacia or osteoporosis in adults. Lastly, it aids in enhanced immune function by promoting pathogen fighting white blood cells, this process can also improve inflammation in the body.
Vitamin D sources
There are a few ways we can get this valuable micronutrient; through our skin, supplements, and a few food forms. It can also be synthesized through our skin from the sunlight, this is why it is important to get outside and enjoy the sunshine!
Food sources
It is most common to consume Vitamin D in a supplemental form, however it is found in food forms such as fatty fish (mackerel or trout), liver, egg yolk and mushrooms. Some processed foods have been fortified with this nutrient like cow’s milk, plant-based milks, breakfast cereals, and orange juice.
There are two forms of supplemental Vitamin D; D2 and D3. Both forms are absorbed similarly, although, D3 has been shown to raise levels of this nutrient to a greater extent than D2 and maintain these levels for a longer period of time.
What is the recommended amount of Vitamin D
The recommended amount is15 mcg for men and women under 70 years old and 20mcg for men and women over 70 years old. Ultimately, it is essential for healthy bones in collaboration with calcium, immune function, and reducing inflammation and it is important to get enough of, whether it is through our skin with sunlight, consumed in food form, or taken through supplementation.
Read more on our supplements series here.