It happens every time at this time of year. Holidays are over, days feel dreary and long and depending on where you live, the sun can be M.I.A. I know for those of us in the midwest it is nearly impossible to keep Vitamin D levels near where they should be during the long the winter days. Sunshine is limited and likely we are not spending a lot of time outside on these chilly Chicago days. Vitamin D is crucial to our health and happiness. The Basics: Vitamin D is found in 2 forms. Vitamin D2 (Ergocalciferol) is made by plants. You can find it in foods that have been fortified, such as juices, milk, or cereals (not really the best source). However, Vitamin D3 (Cholecalciferol), the most complete form of Vitamin D, is made when the skin is exposed to sun. Likely most of us recently have been told that all sun exposure is bad, slather and to not venture out in the sun without an SPF of at least 30. This is not true and in fact doctors are changing their recommendations on sunlight. It is now recommended to get 15-10 minutes of direct sunlight on unprotected skin. Nature is your best bet for Vitamin D. Including foods in your diet that contain vitamin D, like fish (wild salmon is good), cod liver oil, milk, eggs, fresh fruits, and vegetables will also help. Unfortunately, most of us cannot get enough Vitamin D through food sources or sun exposure. It is estimated that up to 2/3 of the population is Vitamin D deficient and needs to take a Vitamin D3 supplement. Keep in mind that it is a fat-soluble vitamin and should be taken with a meal for the best absorption possible. The benefits?
How do I know if I am getting enough? You can test Vitamin D levels by a blood test called 25(OH). It is the ONLY blood test out there that measures the amount of Vitamin D to determine if you are getting enough or not. Everyone's requirements are different. Most doctors are now making vitamin D checks part of your routine exam, although most of us will not go wrong with adding a basic vitamin D supplement to our routine. My child's pediatrician is now recommending a standard 2000 mg during the winter months and 1000 mg regularly, I personally take 5000-10000 MG as I tend to run pretty low. It's a great place to start if you are not feeling so stellar this winter.
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AuthorI love sharing my knowledge of clean food and healthy living. It's not as overwhelming as people think it is. I am not about eating salads 24/7. Anyone who knows me knows I don't really deprive myself. Through trial and error I learned what works for me, my body and most importantly my sanity. Archives
April 2019
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