” Vitamin D refers to a group of fat-soluble secosteroids responsible for increasing intestinal absorption of calcium, magnesium, and phosphate, and multiple other biological effects. In humans, the most important compounds in this group are vitamin D3 (also known as cholecalciferol) and vitamin D2 (ergocalciferol). ”
Sometimes called the “sunshine vitamin” Vitamin D is in a sense considered a hormone and not technically a vitamin. It plays a crucial role in many functions and is MANDATORY for good health. People living in Northern climates may often be deficient in this important nutrient and in particular people of a darker complexion as it is harder for the skin to absorb sunlight.
Known benefits of vitamin D are:
- facilitating the absorption of calcium, magnesium, and phosphate
- preventing osteoporosis
- regulating and benefiting immune function
Vitamin D can also be extremely useful in recovery and function during a strength and conditioning program as increased mineral absorption and increased immune function are critical to performance.
When supplementing with and vitamin or mineral however, it is always important to know the recommened dose and allowable upper limit.
Health Canada has a recommended daily allowance of 600 IU and an allowable upper limit of 4000 IU for people age 10-70.
Over supplementation of vitamin D can lead to hypercalcemia which if not treated will result in calcium deposits in soft tissue and organs such as the Heart, Liver, and Kidneys.
DISCLAIMER: supplementing any vitamin or mineral should be done with adequate knowledge and over use can have negative side affects. this article is for information purposes only. speak to a doctor before starting an supplementation.