What is it?
Vitamin D is a fat-soluble vitamin we eat AND a hormone our bodies make.
How do we get it?
Our Diet:
o Vitamin D is present in a few foods naturally such as mushrooms, mackerel, and salmon. In the U.S. there are many foods fortified with vitamin D. Fortified foods provide most of the vitamin D in American diets. Examples include dairy products, ready to eat cereals, and orange juice.
Sunlight:
o When ultraviolet (UV) rays from the sun strike your skin, it triggers the synthesis of Vitamin D. Sun exposure of 5-30 minutes daily or at least twice a week to the face, arms, hands, and legs without sunscreen can boost your Vitamin D levels.
Supplements:
o In my opinion, EVERYONE needs a vitamin D supplement, even kiddos. We just can’t get optimal levels from food or sunlight. When shopping for a good quality vitamin D supplement, you may see D2 or D3 as the main ingredient. You want a supplement that contains D3 with K2 added. D3 is the “powerhouse” that will enhance your health. For most adults, 5,000IU dose each day is a good place to start. Some may need even more if testing doesn’t show optimal levels.
When should I take my vitamin D supplement?
The best time to take your vitamin D supplement is with food. A small amount of healthy fat in your meal or snack helps your body absorb more vitamin D.
What’s it good for?
Vitamin D has long been known to help the body absorb and retain calcium & phosphorus which are critical in building bone and teeth. Maintenance of bone health requires maintaining your calcium & phosphorus blood levels.
Proper muscle function requires calcium for contractions. Every cell performs its function through action. Calcium coming in and out of a cell is involved in all your body’s processes.
Vitamin D has a potential role in maintaining blood glucose levels, heart health, autoimmunity, inflammation, and mood. Ongoing research will help to determine this vitamin’s role in these bodily functions and lead to additional recommendations.
Vitamin D is truly a “non-negotiable”!
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