Over the past couple of years vitamin D has become a hot topic, especially here in the Pacific Northwest. Having an insufficient amount has been linked to illnesses including heart disease, cancers, high blood pressure, autoimmune disorders, depression, diabetes, obesity, fibromyalgia, and bone loss. Wow! I bet this leaves you wondering what vitamin D status doesn’t impact. Last year, the Institute of Medicine released new daily recommendations for vitamin D, leaving many people to wonder whether they’re getting too much or not enough.
Why It’s Important
So what is vitamin D, and why do we need it? Also called the “sunshine vitamin”, it is a fat-soluble nutrient that acts like a hormone. It has many important roles in the body including calcium absorption and bone health, proper immune function, supporting mood stability, and regulating blood sugar. This is a short list; research is continually discovering new ways vitamin D impacts health. It used to be that everyone thought of vitamin deficiency as only causing rickets. We now know that an insufficiency has wider effects. Symptoms include porous bones, bone pain, easy fracturing, and muscle wasting – though you could easily be deficient without experiencing any of these.
A note from Ashley:
Studies also link a lack of Vitamin D to "Seasonal Affective Disorder" or SAD. SAD refers to episodes of depression that occur every year during fall or winter. Symptoms improve in spring and summer. Although the true cause of SAD isnt known, many people see an improvement in depression type symptoms after supplementing with Vitamin D.
Sources and Recommendations
Humans synthesize vitamin D naturally when the skin is exposed to UBV rays in sunlight. Because of this, deficiencies are common in northern climates where sun exposure is infrequent (like here in Seattle!) The IOM’s most recent recommendation for vitamin D intake from supplements is 600 IU a day for most healthy adults. The RDA increases to 800 IU a day for adults age 71 and older. Supplements are considered safe is doses up to 4,000 IU a day. To insure optimal absorption, purchase a supplement that provides D3 (cholecalciferol) rather than D2 (ergocalciferol). Vitamin D is difficult to obtain from food alone, especially in the absence of frequent sun exposure.
Good dietary sources are:
| Fish liver oils, such as cod liver oil (1 T) | 1,360 IU |
| Cooked wild salmon (3.5 oz) | 360 IU |
| Cooked mackerel (3.5 oz) | 345 IU |
| Sardines, canned in oil, drained (1.75 oz) | 250 IU |
| One Whole Egg | 20 IU |
| Porcini mushrooms (4 oz) | 400 IU |
Frequently consuming these foods and getting adequate sunlight exposure (10 to 20 minutes a day if possible) can help provide you with enough vitamin D. If you aren’t getting enough sun or are experiencing any of the symptoms of deficiency, consider having your blood level tested. A deficiency is easily reversible through supplementation within several months, and should be managed by your primary care physician.
Alyssa
Supplements available at Crave Health for Vitamin D are "Sunny Gummies" Lemon and Tangerine Flavored gummies containing 1000 IU's or 400 IU's. No allergens, no artificial ingredients, made by Rainbow Light.
During your annual exam or physical, you should ask your MD to pull a Vitamin D level. Ashley's was at 36 last year. Reference range being 32-100!!
