Load up on vitamin D foods to boost your energy levels

Vitamin D is often associated with strong bones. One of the 13 essential vitamins, it can help prevent bone diseases such as osteoporosis and keep muscles working to reduce falls and fractures in older people. Also these nutrients can be a way to eliminate fatigue. You can take vitamin D supplements for energy boost. All you have to do is get some sunlight, choose the right foods, and take supplements if needed. But don’t forget to combine it with good sleep, stress reduction, and exercise to improve your energy levels.

What is Vitamin D?

They are essential nutrients that our bodies synthesize when our skin is exposed to sunlight. “It differs from other vitamins because of its hormone-like properties, which make it unique in its structure and function. The active ingredient, calcitriol, directly affects cells and tissues many throughout the body,” says nutritionist Varsha Gorey.

As a vitamin and hormone, it influences the genes in cells and regulates calcium, phosphorus and immune functions. The expert says: “Vitamin D2 and D3 are the two main types, with D3, or cholecalciferol considered important for increasing vitamin D levels in the body, as it is used more efficiently.” Vitamin D3 is made in the skin when exposed to ultraviolet B rays and is converted in the liver and kidneys to its active form. D2, from plant sources, requires similar metabolic steps to be effective.

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

Sources of vitamin D

• Exposure to sunlight triggers the production of vitamin D3. Just 10 to 30 minutes of midday sunlight on bare skin, depending on skin type, is usually enough.
• The expert says: “Oil fish such as salmon, mackerel and sardines provide about 200 to 500 international parts for food.
• Egg yolks and meat
• Plant-based dairy milk, orange juice, and whole grains are fortified with this vitamin.
• The expert says: “Some mushrooms, such as maitake and portobello, exposed to sunlight or UV rays can produce more vitamin D2.
• Vitamin D supplements are an effective way to maintain adequate levels, especially for those at risk of deficiency.

Vitamin D for energy: Here’s how it helps

To boost energy, you may need this vitamin. During a 2017 study published in the journal Medicine, participants were divided into two groups. Both had participants with fatigue and vitamin D deficiency. One group was given vitamin D supplements, and the other was given a placebo. The group that used vitamin D supplements saw improvements in energy levels over four weeks. Another study published in the journal Nutrients in January 2024 found that vitamin D supplementation can help reduce fatigue.

The expert says: “Vitamin D indirectly contributes to energy and overall vitality by supporting vital body functions. Here’s how energy vitamin D works –

• By supporting calcium and phosphorus levels, vitamin D helps keep bones and muscles strong, making it easier to stay active and reducing muscle fatigue.
• When the immune system works well, the body uses less energy to fight infections, which means people feel less tired.
• “This vitamin affects the production of serotonin, so it can help maintain a stable, positive mood, which can reduce mental fatigue and increase energy,” says Gorey.
• This nutrient helps regulate inflammatory responses, which can contribute to physical discomfort and fatigue.

Vitamin D for energy: Tips to boost levels

1. Exposure to the sun

Aim for brief sun exposure without sunscreen on your hands or face, as your body makes this vitamin when your bare skin is exposed to the sun. Sunscreen reduces the production of this vitamin, but to prevent skin cancer, use sunscreen with a factor of 15 or more, according to the US National Institutes of Health.

2. Food additives

When there are clouds or there is smoke, the sun plays. When sunlight is scarce, reach for oily fish, nutritious foods and eggs. The expert says: “Including them in your diet can provide additional vitamin D for energy.”

3. Supplement

“For those with limited exposure to sunlight or at high risk of deficiency, vitamin D3 supplements (800 to 2000 International Units) may be beneficial,” says Gorey. Don’t just buy vitamin D supplements for energy. Consult a doctor before using any new supplement.

4. Routine blood test

Regular blood tests for vitamin D levels can help you and your doctor make decisions about supplement dosages and dietary changes. A blood test is necessary if you have bone pain, feel tired, and have muscle weakness. These are some of the symptoms of vitamin D deficiency.

Lifestyle changes feel stronger

Vitamin D for energy boosts can work, but so do lifestyle changes:

• Have 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 active or in a hot environment,” says the expert.
• Exercise improves blood circulation, releases endorphins, and helps clear the mind. Regular movement, even a small amount, can make a big difference in energy levels.
• Good sleep is important for cell repair and cognitive function. Aim to get at least seven hours of sleep each night for recovery.
• Managing stress through techniques such as mindfulness and meditation can reduce mental fatigue. Taking regular breaks during the day and exercising regularly also help reduce stress.

Eating a balanced diet is essential to maintaining good health and improving energy levels. But make sure you get enough vitamin D to boost energy.