Vitamin D

Sunrise

VITAMIN D is a fat soluble micronutrient (it can be stored in your body) that is necessary for hundreds of key functions.

☀️ It is classified as a vitamin, but is technically a STEROID HORMONE that is produced from a reaction between sunlight exposure and cholesterol in your skin.

🧬Almost every single cell in the body has Vitamin D Receptors (VDRs). When the active form of Vitamin D (calcitriol) binds to the VDRs, it turns genes on or off, leading to changes in your cells.

🧲 It also promotes the absorption of calcium and phosphorus from your gut to maintain bone 🦴 strength and skeletal integrity.

😕 According to recent studies, at least 40% of Americans are deficient in Vitamin D. Vitamin D Deficiency is one of the most common nutrient deficiencies and has been associated with depression and other mood disorders due to its essential role in hormone production.

❤️ Studies also indicate that people with low levels have a much greater risk of heart disease, diabetes (types 1 and 2), cancer, dementia, and autoimmune diseases like multiple sclerosis.

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 Very few food sources of Vitamin D exist, the most readily available and highest concentration comes from cod liver oil (one tablespoon contains almost twice the recommended daily intake). Salmon and egg yolks also contain some Vitamin D. Some dairy products are fortified with the vitamin to reduce deficiency rates among the population.

Walk on the Beach

💊Recommended Daily Intake (RDI) for children over age 1 through adults up to age 70 is 600IU (15mcg) per day. Supplementation may be at higher doses until optimal serum (blood) levels are achieved.

👙 Spending just 10 minutes in the sun per day (without sunscreen and not behind glass) with arms and legs exposed to sun can produce enough Vitamin D to begin increasing levels.

🧴 Apply sunscreen after 10 to 30 minutes, depending on sun sensitivity and for the remainder of sun exposure to reduce the risk of sunburn and skin cancers.

Raw Eggs
Salmon
Homemade Cheese

Food Sources of Vitamin D include:

 

  • Cod Liver Oil

  • Salmon

  • Egg Yolks

  • Fortified Dairy

Supplements for Basic Nutritional Support

The statements in these articles are based on research and personal knowledge, but in NO WAY constitute medical advice. Please consult with a physician to discuss how any supplements will interact with any prescribed mediation.