Bone & Joint Health

Research Update: Gut Microbes Influence Mood, Bone Strength and Cancer Risk

In recent years, a great deal of new information has been uncovered by scientists regarding the role of the gut microbiome in overall health and well-being. That body of information is rapidly expanding as scientists increase their understanding of just how vital maintaining a healthy gut microbiome is to immune system function, disease prevention, heart health and optimal mental health. New information links gut microbes to bone strength, mood and cancer risk. Diet is a major influence on gut microbiome health, underscoring the critical importance of healthy eating.

How Gut Microbes Impact Mood

While there are already established links between gut microbiota and brain functioning and mood disorders, a new study suggests yet another connection. Published by the North American Menopause Society (NAMS), the study found a connection between the amount of fiber in the diet and the risk of depression in premenopausal women. Researchers attributed this to the link between dietary fiber and gut microbiome health, as well as the role of gut-brain interactions in mood regulation and brain function.

According to the study, postmenopausal women didn’t experience as much depression risk reduction connected to dietary fiber as the premenopausal women did. Researchers suggested that this has to do with the way estrogen impacts the balance of gut bacteria, pointing to the difference in estrogen levels between the two categories of women. This study confirmed the importance of diverse and balanced gut bacteria.

The Role of Gut Microbes in Bone Strength

A number of studies have demonstrated that the gut microbiome plays a role in bone strength. Researchers have found that gut bacteria are involved in the modification of bone tissue, impacting overall bone strength. Gut microbiota also have a role in the regulation of bone density loss as estrogen levels decrease.

Researchers using mice demonstrated with fecal transplants containing segmented filamentous bacteria (SFB), a gut microbe that breaks down bone, that the gut microbiome can affect bone structure and density. The eventual goal of such research is to improve treatments for diseases and chronic health conditions that target the bones, such as osteoporosis.

Gut Bacteria and Cancer Risk

Microbial balance and a robustly diverse, healthy gut microbiome are important for keeping undesirable microbes in check. Enterotoxigenic Bacteroides fragilis (ETBF), a microbe typically located in the colon, has been connected to increased breast cancer risk, as well as to colon cancer. In animal studies involving mice, colonizing their breasts or gut tissue with this microbe consistently resulted in tumor cell growth and metastatic progression of those cells.

In another intriguing cancer related study, researchers found some evidence that a healthy gut microbiome may contribute to better breast cancer outcomes in relation to chemotherapy treatment success. This was a very small study, involving just 42 women; 21 with early stage breast cancer and 21 healthy women. However, the results have led researchers to plan further research and larger studies.

Gut Bacteria Impacts Numerous Health Issues

Scientists have connected the health of the gut microbiome to a wide range of health conditions. These include type 2 diabetes, cardiovascular disease and obesity. Some studies show that gut microbiome health can even influence how severely a person is impacted by Covid-19. People who had to be hospitalized due to severe Covid-19 symptoms were more likely to have a less healthy gut microbiome and a poor balance between good and bad gut bacteria. That probably relates to the role of gut bacteria in immune system function, which is essential to fighting off illness and disease.

New research, building on established links to cognitive development and function, indicates that the gut microbiome may even play an important role in the sleep-wake cycle, influencing the circadian rhythm and the production of serotonin and dopamine. Part of the influence of gut bacteria in these processes has to do with their role in the chemical reactions involved in the production of those substances, as well as their part in the chemical reactions that help make up the brain’s communication system.

A Healthy Diet is Essential to Gut Health

The daily diet is the key element when it comes to the health of the gut microbiome. In fact, researchers have been able to connect specific microbes to specific foods. In the future, that may be able to help produce detailed, food-specific diets to help people with a high risk of a particular disease reduce that risk via modification of their gut bacteria. The typical Western diet, all too often based heavily on overly processed foods, tends to be high in fat and sugar, and low in fiber and nutrition. This diet damages the diversity of gut bacteria that is so essential to overall health and well being.

Feed Your “Health Partners” Well

Your gut bacteria operate as important partners in your physical health, mental well-being and cognitive function. Feed them – and yourself – well for optimal health. Enjoy a varied, diverse diet and you’ll have a diverse collection of gut bacteria. Include real, whole foods, including plenty of fresh fruits, vegetables, legumes and beans in the daily diet. Reduce the use of highly processed foods with a goal of eliminating them altogether. Taking a high-quality supplement that provides both prebiotics and probiotics can also help promote a healthy balance of gut bacteria. Ensuring you are feeding your body what it needs to keep your gut microbiome healthy and diverse will undoubtedly improve your overall health.

The Important Yet Little-Known Health Benefits of Vitamin K

Jan 18 by Ewcopywriting

As new research continues to uncover the vast range of benefits of vitamin K, it’s more important than ever to ensure you are getting enough of this essential nutrient.

What Should You Know About Vitamin K?

As far back as 1929, research into sterol metabolism found that a previously unrecognized compound was linked to blood coagulation, prompting researchers to identify the various proteins that carried it in the blood. This first step led to the cataloging of phylloquinone and menaquinone as primary carriers of this substance.

Later, in 1943, Danish researcher Henrik Dam was conducting a study on baby chicks and the effects of a cholesterol-free diet. He noted that the chicks exhibited excessive bleeding, which did not subside even after he resumed feeding the chicks a normal diet. After examining the chicks more thoroughly, the researcher determined that the chicks suffered from a deficiency of a specific anti-hemorrhagic compound. Since coagulation is spelled with a “K” in Danish, Henrik labeled the compound vitamin K. Dam won the Nobel Peace Prize in 1943 for this discovery.

In the 1970s, continued research led to the discovery that certain proteins throughout the body relied heavily on the presence of vitamin K, leading to the term “vitamin K-dependent proteins” or VKDPs. This previous research led to the discovery of the first bone protein that was dependent upon VKDPs, which has been labeled osteocalcin. Moving forward, scientists continued to find that other bones throughout the body depended upon vitamin K for growth and strength.

While research still continues, we have already found that vitamin K plays a significant role in bone health and the health of other components of our biology. In discovering the importance of this nutrient, researchers have been able to pinpoint the signs of a vitamin K deficiency.

Signs and Symptoms of a Vitamin K Deficiency

easy bruising
blood clots under nails
bleeding of the mucous membranes
black or bloody stool
sudden bleeding of the brain in severe cases

What Are the Health Benefits of Vitamin K?

Better Bone Health

Scientist have found that people with a lower vitamin K value have an increased risk of degenerative bone diseases, such as osteoporosis. The nutrient also helps fortify bone strong and maintain healthy bone density, reducing the risk of breaks and fractures.

Improved Memory

In older adults, cognitive decline is common and usually includes some memory loss. However, adults aged 70 and older exhibited better episodic memory when they had a higher concentration of vitamin K in the blood. Episodic memory involves recalling specific memories from past dates or times, so vitamin K may be vital in helping to protect against some long-term memory loss.

Prevent Cardiovascular Disease

Your heart health may be improved by maintaining healthy levels of vitamin K as well. When this nutrient is present in the blood, it prevents blood from mineralizing in the arteries. As a result, there’s less plaque buildup and blood pressure levels are better regulated. In this way, the heart can pump more efficiently.

What Are Some Ways to Naturally Get More Vitamin K?

Although researchers continue to uncover the benefits of vitamin K, it’s already known to be an essential nutrient. Fortunately, there are many natural ways to get more vitamin K. To ensure you get the vitamin K boost your body needs, try these natural sources of this essential nutrient.

Leafy Greens

The best sources of vitamin K are leafy greens, which is why it’s important to add spinach, kale and mustard greens to your diet. By way of an example, a half cup of collard greens contains 386 mcg of vitamin K, or 322 percent DV. When eaten raw, Swiss chard, another leafy green, contains the same amount as cooked collard greens.

Broccoli

When cooked, broccoli is another good source of vitamin K. A half cup of steamed broccoli contains 110 mcg (92 percent DV). If you increase that serving to 100 grams, there will be 141 mcg (118 percent DV) of vitamin K in that serving.

Brussels Sprouts

Although Brussels sprouts isn’t a popular food, it is very nutritious. Among the highly valued nutrients it contains, a half cup of this veggie provides 109 mcg (91 percent DV) of vitamin K. A 100 gram serving will provide the body with 140 mcg (117 percent DV) of this nutrient.

Pork Chops

A three ounce serving of pork chops contains a good supply of vitamin K, measuring out at 59 mcg (49 percent DV). As with the vegetables, increasing your serving size to 100 grams will give you a larger amount of vitamin K. You can get 69 mcg (57 percent DV) of the nutrient in the larger portion size.

Chicken

If you tend to prefer poultry over red meat, you can also get 51 mcg (43 percent DV) of vitamin K in a three ounce serving of chicken. If you increase that to 100 grams, the amount of vitamin K you would get with that serving would be 60 mcg (50 percent DV).

Taking a Supplement That Provides Vitamin K

If you are worried that you are not getting enough vitamin K in your diet, you may consider taking a high-quality dietary supplement that provides vitamin K, such as Vitachron. Vitachron is a multivitamin/multi-mineral formula specifically designed to provide the right nutrients at the right time of day.

Consult your doctor before increasing your vitamin K intake via a supplement if you are on any medications or have a health condition. Although researchers haven’t found tolerance limits, taking too much of the nutrient may adversely affect your health. For example, you might feel a tingling sensation in your fingertips or toes. Additionally, it may interact badly with blood thinners, cholesterol-reducing drugs, weight loss drugs and other medications.

Ensuring you’re getting enough vitamin K without overdoing it can help you enjoy all of the benefits this nutrient has to offer.

Gut Bacteria May Hold the Key to Maximizing Vitamin D Benefits

Jan 07 by Ewcopywriting

In recent years, the understanding of the role of vitamin D in immune system functioning has greatly expanded. Numerous studies have connected low vitamin D levels to a wide variety of chronic conditions and diseases. Yet, clinical research trials of vitamin D supplements have revealed inconsistent results. A new study out of the University of California suggests a link between the active form of vitamin D and gut bacteria diversity, which may play a role in explaining those inconsistencies.

The Supplement Question

Aside from its role in building strong teeth and bones, vitamin D is essential to immune system functioning. Diabetes, heart disease and cancer have all been associated with low levels of vitamin D. Clinical studies have demonstrated that deficiencies in vitamin D have been linked to a higher risk of autoimmune diseases, respiratory ailments and, in some studies, worse Covid-19 outcomes.

Yet, when running clinical trials to test the efficacy of vitamin D supplements, the results have been inconsistent, with some studies even failing to show any benefit at all. Naturally, in the face of so much evidence connecting vitamin D to health and disease prevention, researchers want to know why there are inconsistencies in clinical results regarding vitamin D supplementation.

The Link Between Vitamin D and Gut Bacteria Diversity

The Vitamin D that we consume in food and supplements must be processed by the body to become bio-available. In the liver and kidneys, vitamin D is converted to calcitriol, a usable, or hormonally active, form of the nutrient. The standard vitamin D tests measure the amount of this fat-soluble nutrient that has been stored by the body. Thus, the test measures what could be called the precursor to active vitamin D.

In the study, researchers measured three elements – the precursor to active vitamin D, the active vitamin D and the substance produced by the breaking down of the nutrient. They found a correlation between those with greater gut bacteria diversity and those with higher levels of the active form of vitamin D. Researchers also noticed that more diverse gut bacteria was also associated with higher levels of butyrate. This substance is a short-chain fatty acid that results from the process of digesting fiber that may yield a number of health benefits, including helping to prevent insulin resistance and colon cancer.

While this study does have its limitations, including a focus on older white males, the results are intriguing. Maintaining a diverse array of gut bacteria may hold the key to maximizing the health benefits associated with vitamin D by promoting efficient conversion to the active form. It is important to note that correlation isn’t cause. More research will have to be done in this regard.

Gut Bacteria and Health

Maintaining healthy gut bacteria diversity is an essential part of immune system health and brain health. Through their work in the body, for example in the digestive process, these bacteria play a critical role in a vast number of chemical reactions within the body. These chemical reactions encompass a wide range of critical activities, including extracting nutrients from food and converting those nutrients into forms that the body can use. Chemical reactions are also involved in the messaging and other functions of the central nervous system. Having less diversity in gut bacteria is associated with a number of chronic health conditions, including type 2 diabetes, obesity and autoimmune diseases.

Varied, Real Food Diet

The typical, modern American diet, incorporating far too many highly processed foods, has had a negative impact on gut bacteria diversity. Some studies show that artificial sweeteners and food additives, such as emulsifiers, also have a negative impact on gut bacteria balance and diversity. One of the most important steps to reestablishing a more healthy gut bacteria diversity is to eliminate highly processed foods and chemical food additives from the diet to the greatest degree possible.

The more varied the diet is, the greater the diversity can be expected in the gut bacteria. Choose whole grains and add plenty of fresh fruits and vegetables to the daily diet. Increase consumption of legumes, beans and probiotic foods. Some probiotic foods to consider incorporating into the daily diet include live-culture yogurt and fermented favorites, like sauerkraut and kimchi.

Diets don’t change overnight, so while working towards a healthier diet, consider taking a probiotic supplement. Some supplements combine prebiotics with probiotics, helping to improve the bacterial environment and diversity more efficiently. Antibiotics can kill off bacteria rather indiscriminately, so taking a good probiotic supplement after a course of antibiotics can be a smart health move.

Diversity For Better Health

The new University of California study linking active vitamin D and gut bacteria diversity adds to the growing body of evidence pointing to the importance of gut bacteria to health. In terms of overall health and well-being, including brain health and immune system functioning, the evidence is clear. Gut bacteria diversity is an essential part of good health. Fortunately, improving that diversity is well within the grasp of the average person via better food choices.

Whole Body Vibration Benefits the Microbiome and More

Oct 14 by Ewcopywriting

While you may not be familiar with whole body vibration, or WBV, it’s a practice that has been around for several decades. New research has found that whole body vibration benefits include a reduction in inflammation, while it also promotes a healthier gut microbiome.

What is Whole Body Vibration?

Initially introduced in the early 1990s, whole body vibration is a form of passive exercise that involves using vibrations to send waves of energy through the entire body. The process involves standing, sitting or lying on a platform and enduring a series of vibrations. The vibrating energy causes your muscles to contract and expand repeatedly throughout the process, helping to grow and tone muscle mass. Daily 15 minute sessions may promote weight loss, improve blood flow and decrease the production of stress hormones.

In one recent study, subjects were divided into two groups, and each group had their oxygen intake and energy usage measured during physical activity. The subjects in the first group were subjected to WBV treatments before the trial, while the second group did not participate in WBV activities.

The researchers found that those subjects who received the whole body vibrations experienced over 22 percent greater oxygen intake and 20 percent greater energy usage. This indicates that the use of WBV along with a regular exercise routine may promote greater weight loss.

Additional research has found that whole body vibration benefits also include reversing conditions such as fatty liver disease and glucose intolerance. It has also been found to be effective in alleviating back pain, reducing bone loss and improving muscle coordination in senior adults. As more studies are conducted, there’s hope that WBV treatments will be effective in promoting better health in other ways.

New Research Pinpoints Whole Body Vibration Benefits

A recent study at Augusta University in Georgia focused on discovering why and how WBV treatments improve metabolic health, after discovering the positive effects it exhibited for type 2 diabetics. The research project involved studying mice with leptin deficiencies, since this abnormality raises the risk for obesity and insulin resistance. Obesity and insulin resistance both increase the risk of type 2 diabetes, so the researchers sought out test mice that exhibited these characteristics.

The study involved examining the microphages in the mice, which are cells in the immune system that are associated with the gut microbiome and general body inflammation. The mice were separated into a control group and a test group, with the mice in the test group receiving daily WBV treatments for a period of four weeks. At the end of the four weeks, each of the mice was evaluated by taking body fat and stool samples for analysis.

One of the findings involved an increased diversity in the gut microbiome, which helped reduce inflammation. In particular, the presence of alistipes, a type of bacteria that promotes the production of short-chain fatty acids in the body, was increased. These short-chain fatty acids are able to attack inflammation and reduce its presence wherever it occurs in the body. This bacteria is also responsible for helping the body extract butyrate from daily fiber, which helps reduce the dangers of a high-fat diet.

Whole body vibration helped to combat inflammation in the mice in another way; by increasing the presence of M2 macrophages. These immune cells are tasked with increasing the anti-inflammatory cytokines, and as a result, new inflammation is suppressed. The researchers found that shorter WBV sessions that were combined with alistipes supplements also helped improve metabolic health. Although they admit that more research is needed in this area, they feel hopeful that regular WBV treatment can help people reach and maintain more optimal metabolic health.

How Can You Protect Your Gut Microbiome?

Eat a Diverse Plant-Based Diet

Most of your meals should be comprised of plant-based foods, such as vegetables, fruits, seeds and nuts. You should also try to pick a variety of foods by choosing fruits and veggies with a broad range of colors. This will ensure you get a good sampling of vitamins, while also exposing your gut microbiome to a more diverse selection of helpful microbes.

Eat High-Fiber Foods

Some foods that are high in fiber include onions and similar foods, such as leeks and garlic. Artichokes are also high-fiber foods. Eating more of these types of veggies will help, because it takes longer for the body to digest natural fiber. As a result, the prebiotics in the fiber will be absorbed into the gut microbiome, where they nourish the bacteria already thriving there.

Fast Without Snacking

When you fast for several hours without snacking or drinking, you’ll be giving your gut microbiome an opportunity to rest. This will give that community of microbes an opportunity to do other work in your body, such as boosting immunity, so you’ll feel healthier. Additionally, weight gain is reduced overall by periods of fasting.

Take a Daily Probiotic/Prebiotic Supplement

There are high-quality supplements on the market that provide the body with a supply of both probiotics and prebiotics. Probiotic supplements supply “friendly” bacteria to the gut, and help promote a healthy and diverse gut microbiome. Once ingested, prebiotics are used by the gut microbiome to fortify the existing microbes in the body. This helps the gut microbiome function better and grow more diverse. Prebiotics can also boost colon health and improve digestive functions.

Spend More Time Outdoors

Improving the diversity of your gut bacteria will help you maintain better overall health, but eating more plant-based foods isn’t the only method. You can also expose your gut microbiome to more bacteria by spending more time outdoors, especially when you spend that time away from the city. Go to a favorite park or drive out to the country for the day. As you relax in nature, you’ll breathe in bacteria that your gut can use to manage your health.

Serotonin Deficiency: Symptoms and Treatment

Aug 12 by Ewcopywriting

Serotonin (also referred to as 5-hydroxytryptamine or 5-HT) is a chemical messenger that helps the nerve cells in the body communicate. While serotonin was discovered by scientists over 60 years ago, the study of its importance to healthy body function continues to evolve. A serotonin deficiency has been linked to a variety of physical and mental health issues, making it important that you recognize and treat the problem. Here are a few things to know about this neurotransmitter that may help shed light on potential health issues as well as ideas on how you can boost serotonin levels naturally.

Why is Serotonin Important to Overall Well-being?

Your body produces serotonin from the essential amino acid tryptophan. The body sends signals between nerve cells through this vital neurotransmitter. While serotonin is primarily found in the digestive system, it is also present in various areas of the central nervous system, such as the brain, as well in blood platelets.

Getting adequate amounts of nutrients like tryptophan, vitamin D, omega-3 fatty acids and certain B vitamins is necessary for your body to produce adequate levels of serotonin. Tryptophan is especially important when it comes to serotonin production. Without enough tryptophan in your diet, you may experience lower-than-desired levels of serotonin.

Serotonin is instrumental in a variety of bodily functions. This chemical modulates almost every behavioral function in the human body, including mood, aggression, memory, appetite, sexual function, anger and more. This means that serotonin plays a critical role in achieving adequate amounts of sleep, enjoying a positive mindset, experiencing good digestive support, having a rewarding sex life and much more. In fact, it is easier to find something that serotonin does not have a hand in than to try to list all of the functions that it touches.

What Causes Serotonin Deficiency?

There are a number of factors that may lead to a deficiency in serotonin. Because serotonin comes from tryptophan, a deficiency in this amino acid may cause serotonin levels to drop below an acceptable level. When a deficiency is present, it can be difficult to ascertain what is causing it precisely because serotonin has so many functions.

Scientists know that some of the most common causes of seroconin deficiency include changes in the brain related to age, not eating the right mix of healthy foods, chronic stress, poor exercise habits and inadequate amounts of natural light exposure. While it is possible to test serotonin levels, most physicians will try to evaluate possible conditions related to low levels of the neurotransmitter.

What Are the Symptoms of Serotonin Deficiency?

Low levels of serotonin can manifest through both physical and mental health issues. Some of the most common physical symptoms that may indicate a deficiency in this crucial chemical include problems with movement or balance, sexual issues as such as premature ejaculation and difficulties with digestion and incontinence. Individuals with low serotonin may also experience problems with wound healing because of poor blood clotting ability as well as unexplained chronic pain.

Low serotonin levels may also present through mental health problems. Some of the most common indicators of this deficiency include unexplained depression or anxiety, issues with memory or concentration and schizophrenia. Because serotonin helps to regulate sleep patterns, you may have problems falling or staying asleep if you are low on this neurotransmitter. Other symptoms of a deficiency include hyperactivity and issues related to sexual function such as changes in desire and the ability to find pleasure in sexual activity.

How to Boost Serotonin Levels Naturally

The good news is that there are many things that you can do to boost your serotonin levels naturally. Here are just a few ideas to consider if you or your doctor suspect serotonin deficiency.

Seek Out Natural Light

In addition to treating various types of seasonal depression, exposing yourself to natural light can help to boost serotonin levels. If this is a challenge for you because of your climate or lifestyle, you may want to consider using a light therapy lamp.

Focus on Emotional Well-being

Because serotonin levels and mental health are linked, it is recommended that you make your emotional well-being a priority. You can do this by being diligent about reducing chronic levels of stress in your life. Some people also find success in boosting serotonin through the use of psychotherapy. Engaging in these types of cognitive or behavioral therapies can have a positive effect on serotonin levels so that you feel better emotionally.

Get Moving

As with many health conditions, a little exercise can go a long way in helping to combat a myriad of issues. Regular exercise has been shown to raise serotonin levels, giving you just one more reason to commit to a consistent routine.

Watch Your Diet

Focusing on good nutrition can play a pivotal role in encouraging the production of serotonin. In addition to general nutritional guidelines with whole foods as the base, be sure to include foods rich in tryptophan such as turkey, pineapple, tofu, nuts, and chickpeas.

Take a Natural Supplement

Taking a high-quality natural supplement like Tryptochron® can help support healthy serotonin levels in the brain. Tryptochron® provides L-tryptophan, 5-HTP and vitamins B3 (niacin) and B6 (pyridoxine) in a patented formulation to help relieve certain symptoms of serotonin deficiency.

If you feel as if you are not quite yourself lately, it may be a prudent idea to get your serotonin levels checked out. Getting to the root of any possible deficiency will help you to live a healthier and happier life.

Vitamin D and COVID-19: Could Adequate Levels Protect Your Health?

Jul 08 by Ewcopywriting

As new research reveals a link between vitamin D and COVID-19, finding natural ways to get sufficient levels of vitamin D becomes more vital to our health.

Why is Vitamin D Important?

In some areas of research, the to endeavor to prove the efficacy of vitamin D in promoting physical and emotional health is still underway. For instance, we know that there’s a relationship between depression and vitamin D, but research still seeks to confirm that vitamin D is effective in boosting the mood.

Even if it does not turn out to be useful in treating depression, vitamin D has been proven to benefit human health in a variety of other ways. Here are just a few ways that getting sufficient daily doses of vitamin D can help people live healthier and happier lives.

Protects Against Viruses

In a recent Japanese study, it was found that supplemental vitamin D drops administered to school-aged children reduced their likelihood of developing the flu and other wintertime illnesses. This led the researchers to confirm that the vitamin plays an important role in building up or maintaining the immune system.

Positively Impacts Multiple Sclerosis

In simple terms, multiple sclerosis (MS) is the result of the immune system attacking the central nervous system. Although there is no cure, there have been some breakthroughs in developing treatments that reduce the symptoms. One study found that maintaining a sufficient supply of vitamin D can help prevent individuals from developing this condition. Additionally, those who already have MS can reduce the severity or frequency of symptoms by taking vitamin D supplements.

Reduces Certain Cancer Risks

Studies have found that the risks of developing colon, prostate and breast cancer are decreased by getting enough vitamin D. Those risks are further lowered when the supplement includes calcium.

Protects the Bones

The primary role of vitamin D is to help protect against bone-density loss. As people age, their bodies lose the ability to create more bone to replace that which is lost naturally over time. Increasing your intake of vitamin D can help combat this problem, which is why those suffering from osteoporosis and osteomalacia are advised to get more vitamin D.

The Link Between Vitamin D and COVID-19

Reviewing past reports from various countries around the world has led researchers to find that mortality rates among hospital patients are higher in those suffering from a vitamin D deficiency. They also found the opposite to be true, meaning that patients with higher vitamin D levels were more likely to recover from their illness. These previous findings have led researchers to establish a link between vitamin D and COVID-19 in a more recent study.

The new study found that vitamin D can help prevent an overload of cytokines, which are released by the immune system and attack healthy cell tissue in the often-mentioned “cytokine storm” associated with serious COVID-19 cases. Since these are the first findings of this kind, more research is needed to confirm the effect that of vitamin D on immune functioning.

An observational study in the U.K. found that that there was also a significant instance of vitamin D deficiencies in hospitalized COVID-19 patients. The researchers in that study also confirmed that patients lacking sufficient amounts of the vitamin were more likely to die from the virus.

Here in the United States, a Northwestern University study found that an insufficient intake of vitamin D raised the risks of contracting COVID-19 by 17 percent. There was a 14 percent risk of getting the virus for those who had good levels of vitamin D. Meanwhile, researchers in Louisiana and Texas found that 11 of the 20 patients admitted to hospital ICU wards for COVID-19 also had insufficient vitamin D. Conversely, there were only four patients with optimal vitamin D levels admitted for COVID-19. An Indonesian study added more observational proof that there was a link between vitamin D levels and the novel coronavirus. They reported that most of the 780 COVID-19 fatalities also showed evidence of insufficient vitamin D levels.

Natural Ways to Get More Vitamin D

While more research is needed to confirm that vitamin D does have a positive effect in the treatment of COVID-19, getting more vitamin D is still beneficial to your health. Here are a few ways you can naturally boost your vitamin D intake.

Spend More Time Outdoors

Exposure to the sun is the best way to get more vitamin D. While too much exposure to the sun should be avoided, getting sun exposure in short bursts will help you maintain your vitamin D levels for longer.

Eat More Seafood

Adding more seafood to your diet is another good way to boost vitamin D levels. In particular, fatty fish, such as tuna, oysters, shrimp, sardines and anchovies, provide higher amounts of the nutrient. Even wild-caught salmon provides a hearty supply of the nutrient.

Take a Daily Supplement

If you are concerned that you’re not getting enough vitamin D through sun exposure and your diet, you can take a supplement. A daily vitamin formula with a sufficient supply of vitamin D can help you boost your exposure to healthier levels.

Look for Fortified Foods

Vitamin D is also added to certain foods that you can buy in any grocery store. In addition to fortified cereals, you can also find vitamin D in orange juice, milk, yogurt, tofu and milk alternatives. It’s important to note, however, that many fortified foods contain vitamin D2, not the more ideal form of vitamin D, which is vitamin D3. As you shop, be sure to check the ingredient lists of each product to ensure it is a good source of vitamin D.