Vitamin D

What is Vitamin D?

“Vitamin D is a fat-soluble vitamin that is naturally present in very few foods, added to others, and available as a dietary supplement. It is also produced endogenously when ultraviolet rays from sunlight strike the skin and trigger vitamin D synthesis.”

https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/

Our bodies produce Vitamin D on their own when we are exposed to sunlight. It is known as the “sunshine vitamin”. I enjoy being out in the sun and love that it gives me more vitamins. Especially natural vitamin D.

It can also be absorbed through supplements! My favorite Vitamin D supplements are Cod Liver Oil and Vitamin D Cream!

What is the function of Vitamin D and why is it important?

Perhaps the most important functions are balancing out the absorption of calcium and phosphorus, and helping control normal immune system function. Getting a proper amount of vitamin D is important for normal growth and development of bones and teeth, as well as better chances of fighting against certain diseases.

If your body doesn’t get enough vitamin D, you’re at risk of developing bone abnormalities such as soft bones (osteomalacia) or fragile bones (osteoporosis).

Signs of Vitamin D Deficiency

  1. Getting Sick or Infection Often
    One of the main benefits of vitamin D is helping our immune system stay supported. If our body lacks vitamin D, it will keep our immune system from being at its strongest and more susceptible to getting sick or infected.


  2. Lack of Energy or Fatigue
    People who have had symptoms of being excessively tired or very low energy have had low Vitamin D levels and when they used a supplement, their energy came back. My go to for energy is Vitamin D Cream and Energy Plus.

  3. Depression
    Have you felt down in the dumps and can’t seem to grab ahold of your mood? You may be deficient in vitamin D! Studies have shown that those who suffer with depression have lower levels of Vitamin D.

Other symptoms include, hair loss, bone loss, impaired wound healing, muscle pain, and bone and back pain. Just because you have these symptoms doesn’t mean that you have Vitamin D deficiency, but it’s a good place to start to help with these symptoms.

Benefits of Vitamin D

We’ve already talked about some of the benefits of Vitamin D, but here are some more:

Strengthen Bones
Strengthen Muscles
Support Immune System
Fight Sickness and Infection
Strengthen Oral Health
Helps prevent Diabetes
Treats hypertension
Helps with Weight Loss
Battles depression
Reduces the risk of certain cancers

Find more info on those benefits here.

How to get more Vitamin D

The most obvious way to get more Vitamin D is to get out in the sunshine more. Go outside and soak up them rays! If you need a shield lotion for your skin that doesn’t block out the sun’s vitamins, check this one out!

You can easily get Vitamin D through your diet! Foods that contain vitamin D include:

  • salmon
  • sardines
  • egg yolk
  • shrimp
  • milk (fortified)
  • cereal (fortified)
  • yogurt (fortified)
  • orange juice (fortified)

Like I’ve mentioned above, two of my favorite ways to get Vitamin D is through Cod Liver Oil and Vitamin D Cream.

How much Vitamin D do we need?

Recent research shows that older adults and persons with dark skin are at a higher risk than others of having low levels of vitamin D in their bodies. Or those who work indoors and those who are located further away from the equator.

Current intake recommendations from the Dietary Reference Intakes for vitamin D are given in the table below. 

Daily intake recommendations for vitamin D.

Life StageVitamin D (IU/day)Vitamin D (mcg/day)
Children and teens60015
Adults, up to age 7060015
Adults, ages 71+80020
Pregnant and breastfeeding women60015
On food and supplement labels, the amount of vitamin D may be given in International Units (IU) or micrograms (mcg). Since skin synthesis of vitamin D varies so much, the latest dietary recommendations assume minimal sun exposure.
Source: https://edis.ifas.ufl.edu/fy207

In conclusion

If you are in need of more Vitamin D, please don’t wait to add it to your diet! It could be the change that you need to better your health and start to feel better!

I know that when I was diagnosed with low Vitamin D, I took it lightly. My moods were everywhere and I couldn’t find a balance. Now that I use my favorite Vitamin D Cream before bed every night, I’m able to take better care of myself.

What is your favorite ways to get in your Vitamin D?

Until Next Time,