At Aurora Personal Training in Eindhoven, we know that physical performance and well-being come not only from strength training and exercise, but also from the right nutrition and supplements. Vitamin D, also known as the sunshine vitamin, is one of the most essential nutrients for a healthy body — and yet many people struggle with a deficiency.
In this blog, you will discover why vitamin D is so important, what the risks of a deficiency are, and how you can ensure that you get enough.
Vitamin D is a fat-soluble vitamin that the body produces under the influence of sunlight. However, exposure to the sun alone is often not enough, especially in the autumn and winter months. Supplementation through food or supplements is therefore often necessary.
1. Strong bones and teeth
Vitamin D is essential for building strong bones and healthy teeth. It promotes the absorption of calcium and phosphorus from food, which is crucial during growth, but also to prevent osteoporosis later in life.
2. Resistance and immune system
A good vitamin D status supports the immune system. It ensures that white blood cells can respond faster and more effectively to viruses and bacteria.
3. Muscle function
Vitamin D contributes to muscle strength and coordination — something we value highly in strength training. It also prevents muscle weakness, especially in the elderly.
4. Cell growth and cell division
Vitamin D plays a role in regulating cell growth. It stimulates the growth of healthy cells and can inhibit the growth of unfavorable cells.
5. Hormone Balance & Mood
A vitamin D deficiency is often associated with mood swings or feelings of depression. Sufficient vitamin D can contribute to a more stable mood.
A vitamin D deficiency is common, even in people who eat healthily. Possible symptoms include:
With a long-term deficiency, you even run the risk of conditions such as rickets (in children), osteoporosis, cardiovascular diseases, and reduced muscle function.
Try to spend 15 to 30 minutes outside every day with uncovered skin (such as face and forearms). This helps your body produce vitamin D.
In the fall and winter, or if you don’t go outside much, supplementation is wise. Choose vitamin D3 (the active form) and consult a professional if in doubt.
The recommended daily amount of vitamin D is:
Vitamin D is a small investment with a big impact on your health. Whether you are working on muscle building, recovery, mental balance or general vitality — this vitamin is an indispensable link.
At Aurora Personal Training in Eindhoven, we look at your health holistically. During our intake, we also discuss your lifestyle, nutrition and any supplementation needs. In this way, we ensure a strong body and a good foundation from within.
Take care of yourself. Start with the basics. Start with vitamin D.
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