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June 28, 2014As the days start to get darker and much colder we know winter is on its way! Most of us know that we absorb vitamin D from the sun through our skin; so chances are, as winter approaches, there will be less of the sun seeing our covered up skin.
Vitamin D is most well known as the vitamin for our bones as it regulates calcium, but this fat soluble vitamin is not only needed to support our bone health, there are other essential functions that this vitamin is needed for.
Vitamin D for optimal reproductive health.
Vitamin D: essential for immune system health.
Vitamin D for healthy mood
How do we ensure optimum vitamin D levels?
First of all it is important to establish current blood levels of 25-hydroxyvitamin D3 (25OHD) the form we measure in our blood. 50nmol/L is considered the minimum necessary to meet the body’s needs although levels well above 80nmol/L is preferred and as a naturopath, I believe is essential.
Food sources of vitamin D include fish such as salmon, herring, mackerel and cod liver oil. Other important sources include meat, milk and eggs. Mushrooms are a vegetarian source but the from of vitamin D it contains isn’t absorbed well.
Sun exposure needs to be exercised with caution, as we are all too aware of the negative effects of too much sun. It is recommended that sun exposure of 10-15 minutes/day, 2-3 times per week should provide adequate amounts of vitamin D. Darker skin will need longer and the elderly are at risk of deficiency as their ability to absorb and utilize vitamin D decreases as we age.
As always its important to determine your individual needs and receive professional advice if you need to supplement.
