Which vitamin helps to regenerate muscles and protect bones

Add vitamins and nutrients It is essential to bring benefits to complete health. And this is not achieved only with a correct diet, but with some changes in habits. Especially if it’s the muscle regeneration and bone protection.

Muscle tissue is essential within the body because it facilitates movement of the skeleton and internal organs, as well as the heart.

The specialists explain it muscle mass acts as an important stabilizer of the body position and also regulates the balance, maintaining an upright body posture. Hence the importance of caring for him. And a vitamin appears in the foreground.

Benefits of vitamin D for muscle mass

Taking care of muscle mass is essential, as it can be altered by various circumstances such as exercise or poor nutrition.

“THE Vitamin D is fat soluble, which means they are stored in the body’s fatty tissue and in the liver. It helps the body absorb calcium, an essential mineral for bone formation,” he sums up Medline, US National Library of Medicine.

Skin exposure to lightning generates vitamin D, which is essential for many bodily functions, including supply increase in strength and muscle mass.

In counterpoint, vitamin D insufficiency contributes to lack of coordination and decreased muscle strength, coordination, and strength.

How to Get Vitamin D

Vitamin D production is only possible with a sufficiently intense UVB radiation.

By chance, the daily sun exposure is another fundamental element, as the skin produces vitamin D when exposed to the sun. But you have to pay attention to other consequences, and if the person is willing to take more vitamin D naturally, be sure protect the skin well.

A fact to take into consideration, say doctors and nutritionists, vitamin D is not a vitamin. It is that by definition they are essential nutrients that cannot be produced by the body and, therefore, must be supplied with the diet.

In the case of vitamin D, the body can do it produce up to 95% than necessary independently, provided that the skin is regularly exposed to UVB rays.

Food contains so little vitamin D that it is not possible to ingest it in the necessary amount, unless we consume a kilo of oily fish every day.

“The property anti-inflammatory, antioxidant and neuroprotective of vitamin D contribute to a healthy immune system, muscle function and brain cell activity,” he adds Mayo Clinicworld leader in healthcare, research and education.

What foods contain vitamin D

• Oily fish such as salmon, tuna or mackerel contain excellent sources of vitamin D

• Beef liver, cheese or egg yolk, even if in less significant quantities

• fortified milk

• breakfast cereals

• some types of mushrooms

Vitamin D supplements: side effects

Taken in adequate doses, vitamin D is generally considered safe. However, excess vitamin D in supplements can be harmful to your health.

Next, Mayo Clinic List some of the side effects:

• nausea and vomit

• poor appetite and weight loss

• Constipation

• Weakness

• confusion and disorientation

• heart rhythm problems

• Kidney stones and damage