The Bull stops here

Sun is our main source of Vitamin D, it helps keep bones and teeth strong, as well as  and preventing falls. Having the right amount of Vitamin D. Lacking in this  vitamin as well as cause a weakness during training could raise the risk of heart disease, osteoporosis, diabetes, cancer, stroke and, in children, it could cause rickets.

In the sunlight, the skin makes this vitamin when exposed to the UVB rays.

From research we have undertaken, we need about 10 mcg from dairy products, sunshine or supplements.

On the opposite side, arguing the the risks of sun exposure, it is also the main cause of melanoma (a form of skin cancer) which on average 9000 people are diagnosed every year.

It seems in life there are pros and cons with anything and everything we do. Again, as we quite often say, you know your body, your skin, use protection when rays are most intense and take breaks from the sun.

A lot of bodybuilders require tans when going on stage but if you can try a good quality fake tan that won't streak under the intense lights when on the stage.

Oxford University carried out studies with Vitamin D and discovered that the vitamin has links with the activity of over 200 genes in our body; some of these genes risk the increase of various diseases: MS, dementia, arthritis.

By supplementing your diet with Vitamin D may help keep prevent or reduce the risk of diseases.

• Almonds
• Cottage Cheese
• Egg Yolk
• Fortified Milk
• Hazelnuts
• Liver
• Oily Fish
• Peanuts
• Peanut Butter
• Sesame seeds
• Walnuts

Helps to reduce muscle tiredness and muscle wastage. Vitamin D can help improve your stamina and power in the gym as it improves muscle strength, speed and even jump height.

Taken as a tablet or capsule and can be found in Multivitamins and added to some Calcium Supplements.

Vitamin D can be taken between 400-4000iu. It really depends upon your reason for taking this supplement, before taking higher doses we would definitely recommend talking to a health professional.

1. Before taking Vitamin D, check your supplements you already take to ensure you are not taking more than the required amount.

If taken correctly, and with B vitamins, it can really help to improve the condition of skin.

N/A

Last Updated: 3r August 2011