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"The Sunshine Vitamin"

Updated: Aug 16, 2024

Did you know that Vitamin D deficiency affects approximately 1 billion people worldwide?

sun shining through an orange leaf with an stenciled letter D
What is Vitamin D?

Vitamin D is a type of fat-soluble vitamin that is absorbed in conjunction with fats and stored in the fatty tissue and liver of the body. Vitamin D is often referred to as "The Sunshine Vitamin" due to the body producing it naturally when exposed to ultraviolet B rays from the sun.

Possible Causes of Vitamin D Deficiency

Inadequate exposure to the sun

Many people are avoiding the sun and spending more time indoors.


Medications

Some fat-blocking medications can cause a deficiency in Vitamin D.


Chemicals/Toxins

Plastics containing BPA can lead to a deficiency by impacting the absorption, utilization, and production of Vitamin D in your body. Exposure to toxins regularly can impact your liver, which plays a key role in producing Vitamin D in your body.


Aging Process

Elderly individuals are prone to Vitamin D deficiency due to reduced sunlight exposure, medications, diminished diet, thinning skin thickness and/or impaired intestinal absorption.


Sunscreen use

Sunscreen has a potential to decrease the absorption of Vitamin D.


Food for Thought😉

Certain foods have natural components that can offer protection against sun damage. Studies show that lycopene could offer benefits for protection against sunlight. Lycopene is a pigment present in red, yellow, and orange fruits and vegetables like tomatoes, watermelon, carrots, cherries, cranberries, bell peppers, and papaya.

Conditions That May Benefit From Vitamin D

autoimmune disease migraines

cancer multiple sclerosis

weak immune system osteoarthritis

hypertension osteoporosis/osteopenia

cognitive decline polycystic ovary syndrome

depression uterine fibroids

diabetes hypothyroidism


*Given that every cell in your body needs Vitamin D for proper functioning, Vitamin D could potentially benefit many other conditions beyond those mentioned.

Know your Status

Are you getting enough Vitamin D?


<30 ng/ml low/deficiency

30-50 ng/ml normal

55-80 ng/ml optimal


Three ways to get your Vitamin D levels tested:

 
  1. To have your levels checked, you can inquire with your primary care physician at your next visit. Keep in mind that your insurance might not include coverage for this lab test unless it is deemed necessary.

  2. Schedule an appointment with a local lab to have a blood sample collected from your home, or visit a nearby local lab: https://www.anrdoezrs.net/click-101111673-13703028

  3. Online companies offer the option to order a Vitamin D kit for home delivery. You can conduct the test at home and return the sample to the company via mail.



*Keeping Vitamin D levels within the normal/optimal range can reduce the likelihood of health problems and potentially aid in reversing various health issues.

Ways to Improve Vitamin D Levels
  1. Sunlight Get 10-15 minutes of sunshine daily. Individuals with darker skin will need more exposure to the sun: about 40-60 minutes daily. In colder months, you need double the amount of time in direct sunlight. Even without visible sunlight, your body is still able to absorb some Vitamin D.

  2. Vitamin D-rich foods Wild-caught salmon (2 servings/week), grass-fed butter, pasture-raised eggs, and mushrooms are a few good sources of Vitamin D.

  3. Supplements Choosing a high-quality Vitamin D supplement or a Multi-Vitamin containing Vitamin D derived from whole foods is recommended. Not all supplements are of the same quality, so it is important to conduct thorough research and buy from a reputable manufacturer. Vitamin D3 is the recommended form of Vitamin D for better absorption. Additionally, it is recommended to select a Vitamin D supplement that contains Vitamin K2 (menaquinone) as it can enhance absorption into tissues and bones.


While sunlight exposure is absolutely the best way of maintaining Vitamin D levels, supplementing with Vitamin D can effectively help to boost your levels to a normal or even optimal range, especially when combined with adequate sunlight exposure and consuming a diet rich in Vitamin D.


Precautions
  1. Due to being a fat-soluble vitamin, Vitamin D can accumulate in the body's fat cells. Excessive intake of Vitamin D can lead to toxicity over time. For most adults

     2,000-5,000 IU is recommended per day. Although Vitamin D toxicity is rare, it is recommended to consult your doctor for personalized guidance on the optimal Vitamin D dosage for you.


2. Do not overdo sun exposure and be careful to avoid sunburn.


















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