Vitamin D is a fat soluble vitamin that is necessary for calcium metabolism as well as proper bone growth and maintenance. Although vitamin D is synthesized in the skin from sunlight exposure and obtained through vitamin D rich foods, such as dairy products and egg yolks, vitamin D supplements are often used as an insurance policy against vitamin D deficiency. Research indicates that vitamin D supplements might provide a few health benefits. Consult your health care provider before taking any supplements.
Insulin Sensitivity
Researchers from Massey University in New Zealand investigated the impact of vitamin D supplementation on South Asian women living in New Zealand who are insulin resistant, a condition in which cells do not respond to insulin's effects, and vitamin D deficient. Subjects consumed 4,000 international units (I.U.) of vitamin D3 or a placebo for six months. At the end of the study, which was published in the February 2010 issue of the "British Journal of Nutrition," scientists observed that the vitamin D3 group experienced increases in insulin sensitivity, which allows cells to respond to insulin more efficiently, and lowered fasting glucose levels compared to a placebo.
Muscle Fat
In research reported in the April 2010 issue of the "Journal of Clinical Endocrinology and Metabolism," researchers examined the relationship between vitamin D status and muscle mass and muscle fat in young women. They discovered that participants deficient in vitamin D had higher levels of muscle fat than those with adequate vitamin D levels. Accumulation of fat in muscle tissue can decrease muscle strength and impede overall health.
Bone Mineral Density
Scientists from the University of Zurich in Switzerland examined the relationship between dietary calcium and blood vitamin D levels on bone mineral density in men and women. They reported in the December 2008 issue of "Journal of Bone and Mineral Research" that men and women with higher blood levels of vitamin D had greater bone mineral density compared with those with lower blood levels of vitamin D.
Vitamin D Supplementation Timing
In findings reported in the April 2010 issue of the "Journal of Bone Mineral Research," researchers from Cleveland Clinic Foundation discovered that men and women consuming vitamin D supplementation with their largest meal of the day had improved absorption that resulted in a 50 percent increase in blood levels of vitamin D. Therefore, consider taking your vitamin D supplement with your largest meal of the day.
References
- "British Journal of Nutrition"; Vitamin D supplementation Reduces Insulin Resistance in South Asian Women Living in New Zealand Who are Insulin Resistant and Vitamin D Deficient-a Randomized, Placebo Controlled Trial; P.R. Hurst et al.; February 2010
- "Journal of Clinical Endocrinology and Metabolism"; Vitamin D Status and Its Relation to Muscle Mass and Muscle Fat in Young Women; V. Gilsanz et al.; April 2010
- "Journal of Bone and Mineral Research"; Dietary Calcium and Serum 25-Hydroxyvitamin D Status in Relation to BMD Among U.S. Adults; December 2008
- "Journal of Bone and Mineral Research"; Taking vitamin D with the largest meal improves absorption and results in higher serum levels of 25-hydroxyvitamin D; G.B. Mulligan and A. Licta; April 2010
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