Vitamin D and Its Effects on Coronavirus Severity

As COVID-19 rises around the nation, many continue to seek ways to build immunity. Can vitamin D help decrease severity of symptoms?

The virus known as COVID-19, or the coronavirus, has ripped through the world in just one year and many places are currently seeing the largest rates of infection since the beginning of the pandemic. As doctors and researchers learn more about the disease and its effects, there are also many studies being conducted and under review regarding immunity boosting nutrients or vitamins. Limited studies have been produced but some are linking benefits of vitamin D to coronavirus severity.

Benefits of Vitamin D

Vitamin D is an important nutrient the human body needs to function in a healthy way. According to Medical News Today, “Vitamin D is essential for several reasons, including maintaining healthy bones and teeth. It may also protect against a range of diseases and conditions, such as type 1 diabetes. Despite its name, vitamin D is not a vitamin, but a prohormone, or precursor of a hormone. Vitamins are nutrients that the body cannot create, and so a person must consume them in the diet. However, the body can produce vitamin D”. Vitamin D can also help boost immunity and help in fighting disease. Vitamin D can be absorbed through the skin when a person gets adequate sunlight, approximately 10-15 minutes a day. Many people, especially those in colder climates and long winters, are at risk for vitamin D deficiency as they do not get out in the sunlight enough in the cold months. Likewise, those who work indoors or work night shifts are also at risk for having too little vitamin D in their body. General recommendations for vitamin D dosage for children and adults is 600 IU, or 15 mcg. Those who do not get enough or close to recommended doses are at a greater risk in general for infection or disease. (retrieved from Medical News Today).

Vitamin D and Coronavirus

Several studies have been conducted over the past year regarding the supplementation of vitamin D and it’s correlation to coronavirus severity. According to Healthline, recent scientific research has concluded that vitamin D supplementation might protect against respiratory infections, especially in people who were already deficient in vitamin D to begin with. Keeping sufficient vitamin D levels in the body has been shown to potentially help aid in preventing serious complications or fatalities. Furthermore, Medical News reports that studies showed a reduction in effects of the cytokine storm, which is the escalated inflammatory response that occurs in some individuals with the coronavirus. “Additional data suggests that vitamin D may reduce some of the unfavorable downstream immunological responses to COVID-19 that are associated with severe manifestations through the disease. Some of these downstream pathways that vitamin D may be involved in include preventing the rise of interleukin 6 (IL-6) levels and delaying the interferon-gamma response”. (retrieved from Medical News). The Mayo Clinic also reports similar findings, showing that of those who had serious complications, vitamin D showed to help. In a small, randomized study of 50 participants given a high dose of a type of vitamin D (calcifediol), only one needed to be treated in the ICU. They had 26 patients who were not given the vitamin D, and 13 of the 26 participants needed to be treated in the ICU (retrieved from The Mayo Clinic).

Conclusion

Although supplementation with vitamin D is not proven to either prevent or treat the novel coronavirus (COVID-19), there have been a number of positive findings that support vitamin D as a helpful immune boosting nutrient. These findings are in line with what has been supportive evidence in favor of vitamin D and its immune support against other viruses and infections. Most people can benefit from vitamin D supplementation and from eating immune boosting foods. To see our blog on best foods to boost immunity, click here. The best ways to prevent contracting the novel coronavirus remain social distancing, avoiding indoor gatherings, wearing a mask when in public and washing hands regularly. Eating a healthy diet and making sure that the body is getting the daily recommendations of nutrients can help boost immunity and keep the body strong no matter what type of illness or infection.

Do Vitamins Cause Bloating in a Weight Loss Plan?

Many vitamins and supplements contain nutrients that are beneficial for overall health and weight loss, but can they lead to side effects such as bloating?

Can Vitamins or Supplements Cause Bloating in Your Weight Loss Plan?

Supplementing with vitamins can help you with your diet, especially if you are lacking in some nutrients from your daily foods in your weight loss journey. But sometimes the same vitamins that are supposed to help increase overall health can also have some unpleasant side effects. Let’s take a look at some vitamins that can cause bloating, some that can relieve it and considerations you should take if you are supplementing with vitamins or minerals.

What are Vitamins?

Vitamins are organic compounds, or micronutrients, needed in small amounts in the human body, not just for weight loss but many other functions as well. Many vitamins can come from food but some come from other sources. For example, vitamin D can and generally needs to be absorbed from sunlight because there is not enough of a quantity in food we eat. Likewise, you may need to supplement if you find that you are deficient in a vitamin and the food you eat isn’t supplying enough. The best way to figure out if you are deficient in a specific vitamin is to see your doctor and have some testing done to determine. There are 13 known vitamins and they are classified as either water soluble or fat soluble. Fat soluble vitamins are more easily stored in the body than water soluble vitamins. (Source: Medical News Today).

Can Vitamins Cause Bloating?

Many vitamins do not tend to cause bloating but there are some instances where bloating can occur, which can be incredibly frustrating and uncomfortable during a weight loss journey. Multivitamins, especially those containing iron can cause mild discomfort and gas or bloating. Supplements containing fiber can create excess gas, as the body may not be accustomed to the level of fiber being ingested. Another reason you may be experiencing gas or a bloated feeling could be due to constipation, as some studies have shown links to vitamins and GI discomfort or constipation. (Source: livestrong.com)

Vitamin D

Recent studies have shown a link between vitamin D and bloating. Vitamin D, also known as the sunshine vitamin, is found in fatty fishes such as salmon and tuna or fortified foods such as cereals. But since it is not prevalent enough in foods we eat, supplementation is often necessary. Even those who live in sunnier climates tend to be deficient in vitamin D and can find it helpful to supplement. But in some cases, vitamin D can lead to bloating and gas or uncomfortable side effects. Vitamin D is a fat soluble vitamin, which means it is stored in fat cells in the body. Ingesting too much vitamin D over a long period of time leads to gastrointestinal side effects and can also lead to frequent urination, unexplained weight loss, weakness, damage to the kidneys, heart or blood vessels. (Source: livestrong.com) You should definitely check with your doctor if you feel you are ingesting too much vitamin D or experiencing some of these uncomfortable symptoms. Visit our blog for more information on the benefits of vitamin D and other nutrients on the immune system.

Are There any Vitamins that can Help with Bloating?

There are some vitamins shown to help with bloating. Vitamin B-6 can help as a diuretic to help reduce bloating from water retention. Calcium may also help with bloating but you may want to take with magnesium in order to reduce the chances of constipation. In any case, increasing your water consumption can always help with reducing bloating and water retention in the body, as well as aid in weight loss and your diet plan. Aim to get half your body weight in ounces at the minimum. Water can help with many other functions in the body, so drink up!

Making sure that you are getting the proper levels of nutrients (not too much or too little) is very important in overall health and wellness, as well as your diet plan and fitness program. If you notice regular symptoms that could be caused by vitamin deficiency or uncomfortable gastrointestinal side effects from vitamins, be sure and check with your doctor. And if you have any questions along your journey, the SureFiz website can be a valuable tool. We have workout plans, diet plans, recipes and more!

Tips to Help You Beat Winter Depression

As the days get shorter, colder and darker, many Americans suffer from seasonal depression. Here are some tips to help you get through hard winter months.

Seasonal Affective Disorder

If you feel like the winter months and darker days make you feel sad, anxious or fatigued, you are not alone. Many people explain feelings of sadness that increase in winter months. Healthline describes this as follows; “If the changing seasons leave you feeling sad, anxious, empty, or experiencing other negative emotions for most of the day, nearly every day, you may have seasonal affective disorder (SAD) — a condition now officially termed major depressive disorder with a seasonal pattern. ‘Symptoms of this recurrent form of depression most often emerge during the darker winter months, then disappear as days grow longer and brighter come spring’, says Ken Duckworth, MD, medical director for the National Alliance on Mental Illness (NAMI) and assistant clinical professor at Harvard University Medical School in Boston.

It is very common as the days get shorter and darker for the feelings of sadness to increase, and many areas also experience harsher weather changes with winter, forcing them to stay indoors. With the coronavirus pandemic affecting everyone more now than ever, feelings of hopelessness and depression are incredibly commonplace no matter which climate you live in. If you’re wondering how to beat the winter blues, there is hope. Here are some natural, cost effective remedies that can help you weather the winter and see some light on the other side.

Get Moving

One of the easiest, cheapest ways to cure the winter blues (or any blues) is to get some exercise. “Exercise is incredibly beneficial for mental health”, states SureFiz trainer and health coach Jenn Ryan, “Beyond the feelings of accomplishment after a good workout, exercise also boosts endorphins, serotonin and the feel-good hormones in the body. Regular exercise also clears the mind and reduces stress, making you feel like you have the strength to tackle any hard things in life. In addition, exercise can help you sleep better and get the rest you need to feel better”. She suggests trying a simple 30 minute walk, jog or bike ride to get outside. If you have access to a set of stairs, try our simple stair workout ideas to get sweaty and move the body out of depression.

Supplement with Vitamin D

Vitamin D has many health benefits. It’s main job in our bodies is to promote calcium absorption and strengthen bones but it can also help with the following functions; muscle strength, immune boosting, fight inflammation, strengthen oral health and even aid in weight loss. One of the benefits found in recent years has been the benefit of fighting depression. Vitamin D is also called the sunshine vitamin, as we can get vitamin D from sunlight. Researchers in the journalNeuropsychiatry found “a significant relationship between depression and vitamin D deficiency.” Many people who supplement with vitamin D notice a difference in mood and feelings of wellness, as well as the ability to stay healthy.

Eat Right

Getting a healthy diet is another highly recommended way to combat seasonal depression. “The body needs vital nutrients, and the best way to prevent deficiencies is to get them through real food”, says Jenn Ryan. When you fill up on comfort foods filled with fat, sugar and processed chemicals, they may taste good and initially fill a void, but eventually can lead to worse feelings of indigestion and sluggishness. Instead, she recommends that you fill your plates with plenty of colorful fruits and vegetables, whole grain, fiber filled grains, healthy proteins and fats such as avocado. By eating healthier more balanced foods, you will not only feel satiated when needed but will avoid the after feelings of guilt and fatigue. With healthy fuel, you will be able to have energy to get out of bed and face the day.

Light Boxes

UV light boxes can also be a great way to help fight against seasonal depression. When the winter months bring cold, darker days, many people don’t get the daylight or vitamin D that they need each day, as we mentioned above. Light therapy boxes can help with this by emitting a light mimicking outdoor sunlight. According to Better Health, “Light therapy, also known as bright light therapy or phototherapy, is a therapeutic method that can be used to treat seasonal affective disorder. It can also treat other conditions as well, including other types of depression, sleep disorders, and other conditions. It can even be used for other issues that may mess with your internal clock, such as jet lag or adjusting to a nighttime work schedule…light therapy uses a light therapy box that gives off a bright light. The light is meant to mimic natural outdoor light”. By sitting next to the light each day, many people feel a lift in their mood and reduction in symptoms of seasonal depression.

Journal

Writing in a journal can be a cost-effective, simple way to fight depression. The ability to focus your thoughts and bring pen to paper is extremely effective in clearing the mind, helping with focus and feeling better. It is a common practice that has been around for many years, and getting your thoughts out can often help you sort through them and find a solution. Finding a nice, quiet place to write out your thoughts and feelings can help make it a routine in your weekly life. Once your feelings are sorted out on paper, the mind has clarity and can often help boost emotions, with feelings of being able to tackle the hard things in life.