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Vitamin D

Are you getting enough Vitamin D in winter? Proper level of Vitamin D is crucial to maintain health. It’s best to get 15-20 minutes sun exposure to support its natural production in our skin. If you have few opportunities to go outside you may be at risk for vitamin D deficiency. Decreased or insufficient levels of vitamin D have been linked to:

  1. Suppressed immunity: Our internal systems of defense do not function efficiently without adequate vitamin D.
  2. Increased risk of chronic disease: Low levels of vitamin D have been associated with a higher-than-normal risk of heart disease and several kinds of cancer.
  3. Inflammation: Vitamin D is a key cofactor in regulating inflammation.
  4. Brain damage: Vitamin D protects against free radical damage in your brain.

Speak with your doctor about checking your 25-hydroxy vitamin D level, and ask if supplementing may be needed. The recommended dietary allowance (RDA) for adults is 600 IU of vitamin D a day. That goes up to 800 IU a day for those older than age 70. To meet this level, choose foods that are rich in vitamin D. For example, choose fatty fish such as salmon, trout, tuna and halibut, eggs, fortified foods such as milk and yogurt and. However, Dr. Weil recommends 2,000 IU of vitamin D per day. If supplementation needed it should be taken in the form of D3 (cholecalciferol) rather than D2 (ergocalciferol).

So go outside and enjoy sun (in moderation)! And if that’s not enough, eat foods which contain Vitamin D and consider supplementation.

Some content on this website was created by the Institute for Integrative Nutrition®
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