Vitamin D – The Sunshine Vitamin!! Do you get enough?
It is estimated that more than 65% of Americans may be deficient in Vitamin D (much lower % in children typically (30-40%) and upwards of 85% in Senior Citizens).
The ideal way to get Vitamin D nourishment is to be in the sun! Our bodies produce Vitamin D when exposed to the sun. However you do not need to be in the sun for a long period of time to increase your Vitamin D levels. The amount of time for direct sun exposure could be only a few minutes for someone with light skin, and a half hour or so if you have a darker complexion.
If you live in a climate where it is difficult to get the appropriate amount of sunlight or just simply like to avoid the sun, you can (and absolutely should) take a Vitamin D supplement. If you are going to take a Vitamin D supplement take Vitamin D3. Vitamin D 3 is the most effective Vitamin D supplement because D3 is more potent and most closely resembles what our bodies produce directly from the sun and produces and sustains quicker results.
Vitamin D symptoms of Deficiency:
- High Blood Pressure
- Depression (it is proven that the brain hormone Serotonin increases when exposed to sunlight)
- Tired/Chronic Fatigue
- Aches and Pains in joints
- Poor bone health
- Psoriasis (common auto immune skin disorder)
- Prone to Infection
Tip: If you are not certain if you have low Vitamin D level, have a blood test with your Doctor. It is possible to conduct a self test but the results will have to be sent away to a lab. It’s easier to request to be tested with your Dr the next time you have a blood test.
The Vitamin D Council recommends that a level of 50 ng/ml is the appropriate level of Vitamin D for the average adult. While opinions vary on the optimal amount of Vitamin D, all research studies recommend optimal levels between 50-70 ng/ml.
Benefits of Vitamin D:
- Sleep Better
- Increase in Serotonin
- Regulation of Calcium and phosphorous absorption in the body
- Assists in maintenance of healthy bones and teeth
- Support Cardiovascular health
- Reduce risk of illness or flu
- Stronger Immune Function
Consumer Reports best ranked Vitamin D3:
See the full report here: http://www.consumerreports.org/cro/magazine/2013/05/most-vitamin-d-supplements-measure-up-our-tests-find/index.htm
Did you know?
- Getting sun through a window does not achieve the same results to increase your Vitamin D levels as does being directly in the sun does.
- In order to achieve the appropriate levels of Vitamin D, you need to have large portions of your skin exposed as opposed to just your hands and face for example (again it only takes a short amount of time in the sun to increase your Vitamin D levels so get outside and soak it up!)
- Very few foods contain Vitamin D. Some fatty fish (Tuna, Salmon as examples) carry the highest levels and lower levels of Vitamin D can also be found in egg yolk and some other dairy products. However, the majority of Americans are not getting enough Vitamin D simply from the foods they eat.
- People with darker skin are more susceptible to Vitamin D deficiencies.
- If you take a Vitamin K (plays a role in building strong bones and preventing heart disease) supplement it is recommend that you take it with Vitamin D for optimal results.
Enjoy the sun and when you can’t enjoy the sun take a Vitamin D3 supplement! 🙂