Vitamin D for energy: Benefits and how to include it in your diet

Vitamin D is primarily associated with strong bones. One of 13 essential vitamins, it helps prevent bone diseases such as osteoporosis, maintains muscle function and reduces falls and fractures in older adults. This nutrient also helps in recovering from fatigue. You can take vitamin D to boost your energy. All you need to do is get some sunlight, choose the right foods, and take supplements if needed. However, don’t forget to combine it with quality sleep, stress reduction, and physical activity to improve your energy levels.

What is vitamin D?

It is an important nutrient that our bodies synthesize when our skin is exposed to sunlight. “Its hormone-like properties distinguish it from other vitamins, making it unique in both its structure and function. In its active form, calcitriol directly affects many tissues and cells throughout the body.” says nutritionist Varsha Gorey.

Both a vitamin and a hormone, it affects gene expression within cells and regulates calcium, phosphorus, and immune function. “Vitamin D2 and D3 are the two main forms, and D3 or cholecalciferol is thought to be better at increasing vitamin D levels in the body because it is utilized more efficiently.” experts say. Vitamin D3 is synthesized in the skin when exposed to UVB radiation and converted to its active form in the liver and kidneys. Similar metabolic steps are required for activation of D2 from plant sources.

According to the US, people between the ages of 19 and 70 need 15 micrograms of vitamin D per day. National Institutes of Health.

Vitamin D source

• Exposure to sunlight triggers the production of vitamin D3. Depending on your skin type, 10 to 30 minutes of midday sunlight on bare skin is usually enough.
• “Fatty fish such as salmon, mackerel, and sardines can cost around 200 to 500 international units per serving,” says the expert.
• egg yolk and organ meat
• Dairy and plant-based milks, orange juice, and cereals fortified with this vitamin.
• “Some mushrooms, such as maitake and portobello, can produce large amounts of vitamin D2 when exposed to sunlight or ultraviolet light,” experts say.
• Vitamin D supplements are an effective way to maintain adequate levels, especially for people at risk of deficiency.

Vitamin D as a source of energy: how it can help

You may need this vitamin to boost your energy. In a 2017 study published in medicine Participants were divided into two groups. Both participants felt fatigued and had vitamin D deficiency. One group was given vitamin D supplements and the other group was given a placebo. The group that took vitamin D supplements saw improved energy levels over four weeks. Another study published in nutrients The January 2024 Journal found that vitamin D supplementation may help reduce fatigue conditions.

“Vitamin D indirectly contributes to energy and overall vitality by supporting key physiological functions,” experts say. Here’s how vitamin D functions as energy –

• Vitamin D strengthens bones and muscles by supporting calcium and phosphorous levels, making it easier to stay active and reducing muscle fatigue.
• When your immune system is functioning optimally, your body uses less energy to fight infections and you feel less tired.
• “This vitamin affects the production of serotonin, so it can help maintain a stable, positive mood, reduce mental fatigue, and boost energy,” says Gorey.
• This nutrient helps control the inflammatory response that causes physical discomfort and fatigue.

Vitamin D for energy: Tips to increase your levels

1. Exposure to sunlight

Your body produces this vitamin when your bare skin is exposed to sunlight, so try spending short periods of time in the sun without sunscreen on your arms or face. According to the US, sunscreens limit the production of this vitamin, but to prevent skin cancer you should use a sunscreen with a sun protection factor of 15 or higher. National Institutes of Health.

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2. Improving your eating habits

When it’s cloudy or smoggy, the sun plays hide and seek. If sunlight is limited, reach for fatty fish, fortified foods, and eggs. “Incorporating these into your diet will provide additional vitamin D as a source of energy,” experts say.

3. Supplements

“Vitamin D3 supplements (800 to 2000 international units) may be beneficial for people who have limited sun exposure or who are at high risk for deficiency,” Gorey says. Don’t buy vitamin D supplements just for energy. Consult your doctor before using any new supplements.

4. Regular blood tests

Checking your vitamin D levels with regular blood tests can help you and your doctor determine supplement intake and dietary adjustments. Blood tests are mandatory if you have bone pain, fatigue, or muscle weakness. These are some of the signs of vitamin D deficiency.

Change your lifestyle and feel the energy

Vitamin D for energy boosting is effective, but it also involves lifestyle changes.

• Consume lean proteins, complex carbohydrates, and healthy fats to provide a steady supply of energy from morning to night.
• “Even mild dehydration can cause fatigue, so aim to drink at least 2 liters of water every day, more if you’re physically active or in hot weather,” say experts. I say.
• Exercise improves circulation, releases endorphins, and supports mental clarity. Regular exercise, even in small amounts, can make a big difference to your energy levels.
• Good sleep is critical for cellular repair and cognitive function. Aim for at least 7 hours of quality sleep each night to optimize recovery.
• Managing stress with techniques like mindfulness and meditation can reduce mental fatigue. Regular breaks during the day and a balanced routine can also help reduce stress.

A balanced diet is essential for maintaining good health and improving energy levels. However, make sure you get the right amount of vitamin D to boost your energy.