Could you be Vitamin D deficient?
It’s estimated that 35-61% of the United States adult population is deficient in Vitamin D.
Vitamin D has a huge impact on the health and function of our cells and regulates over 200 of our genes! When we don’t get enough it impacts nearly every area of our body. Deficiency in Vitamin D can result in obesity, hypertension, depression, fibromyalgia, chronic fatigue syndrome, osteoporosis, and neurodegenerative diseases including Alzheimer’s disease. Vitamin D deficiency may even contribute to the development of cancers, especially breast, prostate, and colon cancers.
Where does Vitamin D come from?
- Your body makes vitamin D when it’s exposed to sunlight. In fact, 50 to 90 percent of the vitamin D we need comes from the sun.1 The problem is that most of us aren’t exposed to enough sunlight. If you live in the Northern Hemisphere, you’re probably not getting enough sun (and therefore vitamin D), especially during winter.
- We get our remaining Vitamin D from our diets. However, you’re probably not eating enough of the few natural dietary sources of vitamin D: omega-3-rich fish and cod liver oil.
How do we increase our Vitamin D levels?
- Spend at least 20 minutes per day outside (without sunscreen!)
- Increase your intake of fish rich in omega-3’s (salmon, tuna, swordfish), egg yolks, and cod liver oil
Take a high-quality supplement
- While most people would benefit from a conservative dose of 1,000-2000 IU of D3 daily1, we suggest having your 25 OH Vitamin D levels checked by your provider.3 This will give you and your provider an idea of how much you need.
- Recheck every 3 months. Vitamin D is a hormone that can fluctuate and is affected by seasonal changes.
- Use a product containing Vitamin D3, either in drop or capsule form. To improve absorption, take Vitamin D with foods that contain some fat.3
- There are many different “optimal ranges” currently recommended but it seems that you want your level over 30ng/mL and not more than 80ng/mL.1,3
Ask your Sona pharmacist to help you find a Vitamin D supplement appropriate for you!
- Sizar O, Khare S, Goyal A, et al. Vitamin D Deficiency. [Updated 2020 Jul 21]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2020 Jan-.
- Naeem Z. Vitamin d deficiency- an ignored epidemic. Int J Health Sci (Qassim). 2010;4(1):V-VI.
- Kennel KA, Drake MT, Hurley DL. Vitamin D deficiency in adults: when to test and how to treat. Mayo Clin Proc. 2010;85(8):752-758. doi:10.4065/mcp.2010.0138