Your Guide to Vitamin D3 Benefits

Getting enough Vitamin D helps the growth and development of bones and teeth.

It may also provide improved resistance to certain diseases.

Vitamin D is a fat-soluble Vitamin in a family of compounds that includes Vitamins D1, D2, and D3.

Your body produces Vitamin D naturally when it’s directly exposed to sunlight.

You can also get Vitamin D from certain foods and supplements to ensure adequate levels of the Vitamin in your blood.

Vitamin D has several important functions. Perhaps the most vital are regulating the absorption of calcium and phosphorus and facilitating healthy immune system function.

Getting enough vitamin D is important for the typical growth and development of bones and teeth and for improving resistance to certain diseases.

Here is more information about the benefits of Vitamin D, its downsides, how much you need, and foods with Vitamin D.

• Vitamin D may fight disease
• Vitamin D regulates mood and reduce depression
• Vitamin D supports weight loss

Vitamin D deficiency

Several factors can affect your ability to get adequate Vitamin D from sunlight alone.

You may be less likely to absorb enough Vitamin D from the sun if you:

• Live in an area with high pollution
• Use sunscreen
• Spend most of your time indoors
• Live in a big city where buildings block sunlight
• Have darker skin (the higher the levels of melanin, the less Vitamin d your skin can absorb.

Is it good to take Vitamin D every day?

If you receive a diagnosis of Vitamin D deficiency, a healthcare professional will likely recommend that you take Vitamin D supplements.

If you have a severe deficiency, they may instead recommend high dose Vitamin D tablets or liquids.

You should also make sure to get Vitamin D through sunlight and the foods you eat.

https://www.healthline.com/health/food-nutrition/benefits-Vitamin-d

May 20, 2024

Written By: Shahzadi Devje, RD, CDE, MSc. Edited By:Alina Sharon. Medically Reviewed By: Jerlyn Jones, MS MPA RDN LD CLT

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The Benefits of Vitamin C for Your Skin

May Help Protect Against Sun Damage

The antioxidants in Vitamin C may help defend against the damage that UV light can cause. 

That doesn’t mean that you can use a Vitamin C skin serum in place of sunscreen.

It can’t replace SPF since it doesn’t absorb UVA or UVB rays. But if UV light does get into your skin, some research suggests that Vitamin C can help blunt the harm.

Might Lighten Dark Spots

Vitamin C-based skin care products may lighten patches that are darker than the rest of your skin, called hyperpigmentation.

In one study, Vitamin C applied to the skin for 16 weeks significantly cut down on these spots.

But experts say it will take more research to confirm how well Vitamin C creams work.

Helps Smooth Wrinkles

Vitamin C is a powerful ingredient in many anti-aging products.

Some studies show that it can reduce the appearance of wrinkles when you use it for at least 12 weeks.

A healthy diet that’s high in this nutrient might help, too. Research suggests that people who eat more Vitamin C have fewer wrinkles.

It’s not limited to citrus fruits. Broccoli, red peppers, and spinach are chock full of it, too.

Boosts Collagen

This protein is naturally present in your skin and helps keep it from sagging.

But your body slows down collagen production as you age.

Vitamin C applied to the skin can encourage new collagen to grow.

It also helps maintain the collagen you do have and protects the precious protein from damage.

Promotes Healing

Vitamin C  can help wounds heal more quickly.

You could take supplements, get more of the nutrient in your diet, or apply it to your skin.

All help close open sores — especially in people who don’t already get enough of the stuff.

The Vitamin helps the body produce the collagen necessary to resolve this type of injury.

Diminishes Scars

In one study, Vitamin C gel applied to the skin made surgical scars less noticeable.

In the experiment that included 80 people, half of them put the Vitamin-infused silicon gel on their wound daily for 6 months after their stitches were removed.

Afterward, their scars were less visible than those of the people who had not used the product.

https://www.webmd.com/beauty/ss/slideshow-benefits-of-vitamin-c-for-skin

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Science-Based Benefits of Omega-3 Fatty Acids

Omega-3 fatty acids have been linked to many health benefits. In particular, they may help promote brain and heart health, reduce inflammation, and protect against several chronic conditions.

1. Depression and anxiety

Omega-3 supplements may help treat and prevent depression and anxiety.

2. Eye health

It may help prevent macular degeneration, which can cause vision impairment and blindness.

3. Brain health during pregnancy and early life

Getting enough Omega-3s during pregnancy and early life is crucial for your child’s development`

4. Improve risk factors for heart disease

Omega-3s may help improve numerous heart disease risk factors.

5. Reduce symptoms of ADHD in children

Omega-3 supplements may help reduce the symptoms of ADHD in children.

6. Reduce symptoms of metabolic syndrome

Omega-3 may have numerous benefits for people with metabolic syndrome. They could improve blood sugar levels and reduce inflammation.

7. Reduce inflammation

Omega-3 may reduce chronic inflammation.

8. Benefit autoimmune diseases

Omega-3 fatty acids may help treat and prevent several autoimmune diseases.

9. Improve mental disorders

People with mental disorders often have low blood levels of Omega-3 fats.

10. Prevent age-related mental decline and Alzheimer’s disease

Omega-3 fats may help prevent age-related mental decline and Alzheimer’s disease, but more research is needed.

11. Help prevent cancer

Omega-3 intake may decrease the risk of some types of cancer.

12. Reduce asthma in children

Omega-3 intake has been associated with a lower risk of asthma in children.

13. Reduce fat in your liver

Omega-3 fatty acids may help reduce liver fat in people with non-alcoholic fatty liver disease.

14. Improve bone and joint health

Omega-3s may improve bone strength and joint health.

15. Help alleviate menstrual pain

Omega-3 fatty acids might help reduce menstrual pain.

16. May improve sleep

Omega-3 fatty acids may improve the length and quality of your sleep.

17. Could support skin health

Omega-3s can help keep your skin healthy, preventing premature aging and safeguarding against sun damage.

https://www.healthline.com/nutrition/17-health-benefits-of-omega-3

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What You Need to Know About the Health Benefits of Collagen

Collagen is a key protein component in bones, skin, muscles, and other body parts. It may help improve skin health, relieve joint pain, and prevent bone loss, among other things.

You can get collagen from foods like bone broth, but collagen supplements have also become popular.

Most are hydrolyzed, which means the collagen has been broken down to make it easier to absorb.

Collagen is a protein. Your body makes it, and it’s important for healthy joints, skin, bones, muscles, and more.

But as you age — just when it’s harder for your body to make collagen — the collagen you have begins to break down.

So, you may be considering collagen supplements and wondering how much they really help.

1. May improve skin health

Collagen is a major component of your skin.

It plays a role in strengthening skin, as well as in elasticity and hydration.

As you age, your body produces less collagen, leading to dry skin and the formation of wrinkles.

2. May relieve joint pain

As you age, the amount of collagen in your body decreases, and your risk increases for joint disorders such as osteoarthritis.

3. May prevent bone loss

Your bones are made mostly of collagen. As you age, collagen deteriorates, and your bone mass decreases. This may lead to conditions such as osteoporosis,

4. May boost muscle mass

As the most abundant protein in the body, collagen is an important component of skeletal muscle.

5. May promote heart health

Researchers have theorized that collagen supplements may help reduce the risk of heart conditions.

6. May improve gut health

Collagen supplements can treat leaky gut syndrome, also called intestinal permeability.

7. May strengthen your hair and nails

Taking collagen may increase the strength of your nails. Taking Collagen May Help Your Hair avoid breaking as easily.

8. May help support weight loss

Collagen supplements may promote weight loss and faster metabolism.

https://www.healthline.com/nutrition/collagen-benefits#bottom-line

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