Are You Deficient in Vitamin D?
Vitamin D is often called the “sunshine vitamin” because sun exposure is the number one way to boost your vitamin D production.
When you expose yourself to sunlight, and the UVB rays from the sun hit your skin, the Cholesterol in your skin cells reacts by converting the rays into vitamin D.
Vitamin D is a micronutrient that acts as a steroid hormone in your body. It can aid in weight management, boost brain health and improve immune function. In addition, it helps with your body’s absorption of calcium, letting it use it more effectively, and leading to stronger bones.
By getting anywhere from 5 to 30 minutes of sunlight twice a week (without sunscreen and between the hours of 10 a.m. – 3 p.m.), you are helping your body maintain the levels it needs, while also aiding with seasonal affective disorder.
Seasonal affective disorder (SAD) is depression that gets triggered by a change in seasons, usually when fall starts. This seasonal depression gets worse in the winter before ending in the spring. Some people may get a mild version of SAD known as the “winter blues.” It’s normal to feel a little down during colder months. You may be stuck inside, and it gets dark early.
One of the main contributors to SAD is Vitamin D deficiency. Serotonin (our “happy neurotransmitter”) gets a boost from vitamin D. Since sunlight helps us produce vitamin D, less sun in the winter can lead to a vitamin D deficiency. That change can affect serotonin and mood.
Being deficient in vitamin D is extremely common.
Approximately 41% of the population is lacking in vitamin D. Low levels of vitamin D are associated with several health concerns: diabetes, respiratory infections, cancer, autoimmune disease, depression, osteoporosis and high blood pressure.
To maintain the proper amount of vitamin D, you do need to use a combination of sunlight and supplements, as there are not many foods that have high levels of vitamin D. Foods that do contain higher amounts of vitamin D are fortified almond milk, fortified coconut milk and mushrooms. While these foods will help, the easiest and most effective way to boost your vitamin D remains sunlight.
If you are at risk for a vitamin D deficiency, consult your practitioner for testing and specific recommendations regarding supplementation.
In general, supplementing with 2,000-5,000 IUs of vitamin D may be enough to boost your levels. It’s important to know your body’s vitamin D levels to figure out more accurate dosing.
If you want to learn how vitamin D deficiency may be affecting your health specifically, schedule a free 15-minute consultation below.