Vitamin D is a wonderful, fat soluble vitamin used to maintain homeostasis
in the body (temperature, blood pressure, pH levels, etc..) and it also
aides in bone remodeling and strengthening. There is also correlation
between Vitamin D3 status and immunity against virulent conditions such
as influenza and the common cold. Vitamin D3 can be obtained through a
few foods in your diet as well as exposure to sunlight as it is converted
in the skin. With the colder weather season approaching and daylight savings
time in full swing, the time spent outside and exposure to sunlight will
drastically decline, which will leave your Vitamin D3 stores in the body
thinking “What is happening to me?!” In fact, at latitude
40 (central Illinois) the sun’s rays are too weak to convert vitamin
D3 in the skin in the months of January and February. At latitude 42 (Chicago
area) the sun’s rays are too weak between the months of October
through March!
Over fifty percent of the U.S. population is vitamin D deficient and the
defect is even greater among the older adults living alone. Vitamin D
deficiency increases the risk of autoimmune diseases (when the body attacks
healthy cells), chronic disease, muscle function, and inflammation in
the body, including colds and the flu. It also has an affect on our moods
and increases depression. So the questions that begs asking is “How
will I combat a Vitamin D deficiency during the upcoming winter months?”
or more importantly “How can I stay healthy?”
One way to stay healthy during the upcoming cold weather months is to eat
the right kinds of Vitamin D3 rich foods. Examples include:
- Fatty fish flesh – tuna, mackerel, salmon, sardines
- Fortified Milk, Juice, Cereals and others
- Egg Yolk
- Liver
Another tip to stay healthy is to supplement Vitamin D3. This is absolutely
essential in maintaining healthy levels and fighting the common cold or flu. Some
things to look for and consider when supplementing Vitamin D:
- D3 is the more beneficial, superior Vitamin D and is the preferred “D”
to supplement
- Recommended supplementation is 2,000-5,000 IU per day
- Make sure to read the labels on whatever brand you purchase and that it
is 3rd party verified by the USP label
Should you start supplementing Vitamin D? Everyone is different and some
populations should not supplement vitamin D (people with kidney disease,
those who use digoxin, and those with chronic hypercalcemia). If you have
questions about your specific intake, please contact your physician for
a more thorough lab analysis before embarking on your supplementation
strategy. To learn even more about vitamin D please read this helpful
fact sheet from the National Institute of Health: NIH- Vitamin D
https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/.