Adequate levels of vitamin D are essential to the health of the immune system and a number of other areas of health. In fact, science strongly suggests that maintaining adequate levels can help prevent the disease from dementia such as Alzheimer's disease and cancer.
This essential vitamin is to produced when the body is exposed to sunlight and can help to keep our muscles and bones healthy.
A new meta-analysis has confirmed that proper supplementation has a defensive effect against flu and colds. There has been some confusion about this in recent years because of the contradictory results of previous studies; However, it has verified the effectiveness of this nutrient in the fight against respiratory infections.
Taking vitamin D is as effective as the flu vaccine in combating respiratory infections
The study collected raw data from nearly 11,000 participants. In the meta-analysis, 25 double-blinded trials, placebo-controlled trials supplemented with vitamin D2 and D3 and its effects on the risk of colds or influenza.
Reducing the risk of acute respiratory infection by administering vitamin D3 supplements was at least as effective as receiving an influenza vaccine. The protective effects of 25-hydroxyvitamin D had the most dramatic of those with the lowest baseline to begin positive results. And another important point, regular doses were more effective than fewer doses.
These study results emphasize the importance of getting enough of these soluble secosteroids in fat through supplements and dietary sources. Note that supplementation with 25-hydroxyvitamin D is particularly important in geographic areas that are prone to rain and cloudy weather, as the inhabitants of these areas will likely not receive sufficient sunlight for their production.
Is vitamin D3 superior to vitamin D2
In addition to a stronger immune system and supporting many aspects of physical health, 25-hydroxyvitamin D also aids regulating blood sugar and mood. There are two types: vitamin D2 and vitamin D3. Of the two, D3 is the dynamic type that is triggered by exposure to sunlight. In fact, according to some estimates of vitamin D3 300 percent more effective than vitamin D2.
Enriched foods tend to contain vitamin D2, so the best choice for this vitamin is to get plenty of sun and / or take a supplement that contains D3. While sunlight does not contain 25-hydroxyvitamin D, it is important in promoting its natural production in the body.
Supplements and natural food sources of Vitamin D3
Some of the best food options include free-range egg yolks; Wild fish and organic soybeans (non-GMO). Many dairy products have this vitamin – but are often the least beneficial D2 and dairy-rich variety tend to promote allergies in many people especially if the dairy is highly-processed.
For supplementation, amounts as high as 10,000 IU per day were taken to increase blood levels of 25-hydroxyvitamin D; However, the average ideal dose may vary from 2000 to 6000 IU per day depending on their current health status. Your best bet is getting a blood test to diagnose your current condition and ask your doctor the best course of action.