Vitamin D is a fat-soluble vitamin that is naturally present in very few foods, added to others, and available as a dietary supplement. It is also produced endogenously when ultraviolet rays from sunlight strike the skin and trigger vitamin D synthesis.
The bottom line, Vitamin D is crucial for health.
Did you know that vitamin D3 deficiency can result in Obesity, Type 2 Diabetes, High Blood Pressure, Depression, Psoriasis, Fibromyalgia, Chronic Fatigue Syndrome, Kidney Stones, Osteoporosis, & Neuro‐Degenerative disease including Alzheimer’s Disease. Eventually, Vitamin D deficiency may even lead to Cancer (especially breast, prostate, and colon cancers). Vitamin D3 is believed to play a role in controlling the immune system (possibly reducing the risk of cancer and autoimmune diseases), increasing neuromuscular function and decreasing falls, improving mood, protecting the brain against toxic chemicals, and potentially reducing pain.
COMMON VITAMIN D METHODS FALL FAR SHORT
Grocery stores today are full of many food options that offer Vitamin D. It means they’ve been supplemented with Vitamin D. The problem with supplementation is it doesn’t actually result in an overall increase in Vitamin D levels. This is likely because food and supplement manufacturers rely on an inexpensive form of synthetic Vitamin D called “ergocalciferol”‐ a form of Vitamin D2.
The most common reasons for Vitamin D3 deficiency in the United States are:
- Lack of exposure to sunlight
- Infrequent consumption of cold-water fish, such as Wild Salmon, Mackerel & Sardines. (Source)
RECOMMENDED FOODS
The best way to increase Vitamin D levels naturally is to eat these foods, each are rich in Vitamin D3, including:
- Cod Liver Oil
- Fortified Milk
- Wild Salmon
- Mackerel
- Sardines
- Egg Yolks
- Beef Liver
RECOMMENDED SUPPLEMENTS
If you take Vitamin D supplements, The Vitamin D Council recommends Vitamin D3 and not D2. Take Vitamin D3 supplements with food. Depending on lab levels, Vitamin D3 2000iu‐5000iu/ day is usually recommended.
WHAT TO DO NEXT
The first step to take is to get a standard blood chemistry panel. This will provide your doctor with your exact Vitamin D3 levels. The test is called Vitamin D, 25‐Hydroxy. The existing guidelines state that a deficiency is anything below 50nmol/l, but recent studies show that 80 nmol/l is needed to keep healthy bones and enable vitamin D to perform its other roles in the body.
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(Some information provided by the National Institutes of Health).
