Vitamin D. It seems like we never get enough. It’s one of the fat soluble vitamins with a lot of jobs. Your body uses it to absorb minerals like calcium and phosphorus. That makes your teeth and bones strong. Vitamin D also supports your muscles By helping nerves carry messages between the brain and every part of your body. Your immune system uses it to fight off invading bacteria and viruses. You can get it from sunshine on your skin and from eating eggs, fatty fish, and fortified foods like milk and cereal. The amount your body will produce from sunshine though is less if you have frequent cloudy days, spend most time in the shade or have darker colored skin.
You might need to supplement with vitamin D if you don't spend much time outside, don't get enough from food or your body doesn't absorb it like it should. Based on the few foods that are good sources of vitamin D, you can see it’s very likely that most people might not get enough from food. We don’t eat a lot of fatty fish and many people have gotten away from fortified foods like cows milk and breakfast cereals. The vitamin D supplement mentioned in the episode, is the Now Foods Vitamin D-3 Liquid.
Signs you might be low in vitamin D include muscle pain or fatigue. People with bowel disorders, like celiac disease, are more at risk. If you’ve had bariatric surgery, you’ll also need to supplement with vitamin D for life. Studies show that preoperative rates for bariatric surgery showed almost 70% of people are vitamin D deficient.
Most adults need 600 IU vitamin D per day. So if your cup of milk gives you 25% of your daily needs, you still need 450 IU from other sources. A Harvard Health article states for most people 400 IU is too low. If the multivitamin you take did not have 1,000 IU of vitamin D may want to consider adding a separate vitamin D supplement especially if you don’t spend much time in the sun.
Testing your vitamin D level is simple, through a normal blood draw. Ask your doctor if you’ve ever had one or check your recent lab work to see if there was a vitamin D test.
Next up, we cover tips to cleaner living. Start with choosing more local foods. Try local suppliers who often have subscription boxes or a community supported agriculture group (CSA). Find one through