Vitamin D

As we know, proper nourishment and nutrition have a direct link to immunity and prevention of risk to viruses and infection. In the time of the pandemic, this means supporting our bodies with a more nutrient-richer and diversified diet is more important than ever.

Vitamin D has a direct impact on the strength of our immune system and our brain and nervous system functioning. It plays a role in everything from hormone regulation and bone health to calcium absorption, heart disease prevention, and blood pressure – making it a staple to support both physical and mental well-being!

Do you have symptoms of a vitamin D deficiency? A vitamin D deficiency is one of the most common nutrient deficiencies, known to affect about one billion people worldwide. The new guidelines recommend different doses of vitamin D for those at risk of vitamin D deficiency:

• Age 0 to 1 year: 400 to 1,000 International Units (IU) daily

• Age 1 to 18 years: 600 to 1,000 IU daily

• All adults over age 18: 1,500 to 2,000 IU daily

• Pregnant or nursing women under age 18: 600 to 1,000 IU daily

• Pregnant or nursing women over age 18: 1,500 to 2,000 IU daily

Vitamin D deficiency symptoms can include fatigue, bone and back pain, and hair loss. The reality is that most of us rely on our diet for 20% of our vitamin D intake, while sun exposure provides the other 80%. Our skin absorbs the UVB rays from the sun, spearheading the process of vitamin D production in our body tissue for later use. We’ve detailed some solutions for vitamin D absorption through food and supplements to meet your daily health goals: 1) Food is medicine. I believe that food is medicine, one of the many core concepts that make up my holistic nutritional approach. This is a pivotal time to incorporate specific foods that nourish and play a medicinal role in our bodies. Here are some foods rich in vitamin D that you may want to add to your grocery list:

Beef Liver cod, salmon, sardines, mackerels and herring Eggs Mushrooms Raw milk, yogurt

In general, foods with vitamin D (you can also look out for dairy products, cereals, and orange juices that are fortified with vitamin D) are preferred over supplementation, as the vitamins and minerals found in these foods are more bio-available, (better and more efficient absorption) 2) Vitamin D supplementation can help. Whether you gravitate toward plant-based foods or are unaccustomed to eating the foods listed above, vitamin D supplements are another great option to boost your diet. Two of the more commonly available forms of vitamin D supplements are ergocalciferol (vitamin D2) and cholecalciferol (vitamin D3). Vitamin D3 is recommended when possible as it’s the naturally occurring form of the vitamin. A supplement can offer up to 2,000 IUs of vitamin D per day. Be sure to take your supplements daily, adding them into meals or a source of fat if possible as Vitamin D is fat-soluble, which means that the body will better absorb the available vitamin when there is fat present in the food.

Take your vitamin D supplement alongside a breakfast of avocado toast or a dinner with salmon.

3) Use UV light over natural sun exposure. According to a study by Science Daily, UV light is considered safer and more effective than natural sunlight. Skin samples exposed to UV light in this study produced more than twice as much vitamin D3 as the samples exposed to sunlight.

With new circumstances come changes. If you find yourself integrating any of these new practices into your life, you're doing great. It’s important to acknowledge the positive changes that you are making to support your well-being daily

#DoctorJulianna #Vitamins