When
we think of “vitamins,” we know they’re super-important for
health.
But
vitamin D is special.
It’s difficult to get enough vitamin D; vitamin D is, therefore, a very common deficiency, especially in people with CFS.
So,
let’s talk about how much of this critical fat-soluble vitamin we
need, and how you can get enough. The three ways to vitamin D are
exposure to the sun, consuming vitamin D containing food, and through
supplements.
Why is vitamin D important, and how much do we need?
Vitamin D helps us absorb calcium from our food and acts like a hormone to help us build strong bones. Vitamin D helps to moderate the immune system, which is often low in people with ME/CFS. It can also help with cellular growth, and help to prevent mood imbalances such as depression and seasonal affective disorder.
Not
getting enough vitamin D can lead to bone diseases like osteomalacia.
Inadequate vitamin D can also increase your risk of heart disease,
autoimmune diseases, certain cancers, and even death. The “official”
minimum amount of vitamin D to strive for each day is merely 400-600
IU. Many experts think that this is not nearly enough for optimal
health.
To
ensure you get adequate amounts of vitamin D, you can implement any
combination of the three vitamin D sources mentioned above on a
weekly basis.
How can I get enough vitamin D from the sun?
Your skin makes vitamin D when it’s exposed to the sun; that’s why it’s referred to as the “sunshine vitamin.”How much vitamin D your skin makes depends on many things. Location, season, clouds, clothing, all affect the amount of vitamin D your skin can produce from the sun. One standard recommendation is to get about 20 minutes of sun exposure between 10:00 a.m. – 3:00 p.m. to the face, arms, legs, or back. This should be done without sunscreen, at least twice a week. Of course, we should always avoid sunburns and of course in some locations (and seasons of the year) it’s not easy to get sun exposure.
So, how can we get enough vitamin D in other ways?
How can I get enough vitamin D from food?
Vitamin D is naturally found in fatty fish, liver, and egg yolks. Some mushrooms make vitamin D when they’re exposed to the sun.
Some
foods are “fortified” (which means vitamin D has been
added) with vitamin D. These include milk, some orange juices,
breakfast cereals, and yogurt. It will say on the label how much
vitamin D has been added per serving.
Because
vitamin D is fat-soluble, you can increase absorption of it from your
food if you eat it with some fat (healthy fat, of course).Between sun
exposure and food, it still may be difficult to get even the minimum
of 400 IU of vitamin D each day; this is why vitamin D supplements
are quite popular.
If you want to learn more about how to get enough vitamin D from foods and supplements, contact Kate by visiting her contact page and sending a message or having a free 15 minute phone call.
How can I get enough vitamin D from supplements?
It’s
easy enough to just “pop a pill” or take some cod liver oil
(which also contains vitamin A). Either of these can ensure that you
get the minimum amount of vitamin D, plus a bit extra.
But
before you take vitamin D containing supplements, make sure you check
that it won’t interact with other supplements or medications you may
be taking. Always read your labels, and ask a healthcare professional
for advice.
Do
not take more than the suggested dosage on the label of any vitamin D
supplement, except under medical care.
The
maximum amount recommended (for the general population) is 4,000
IU/day. Too much vitamin D can raise your blood levels of calcium (to
an unsafe level), and this can affect your heart and kidneys.
The
best thing, if you’re concerned, is to ask your healthcare
professional to do a blood test and make a recommendation about how
much vitamin in supplement form is right for you. Your healthcare
practitioner may recommend higher amounts of vitamin D
supplementation for a short time while under their care.
Conclusion
In conclusion, vitamin D is an essential fat-soluble vitamin which; many people have a hard time maintaining adequate levels of vitamin D. There are three ways to get enough vitamin D: sun exposure, through certain foods, and in supplements.
I’ve
given you some ideas how you can get the minimum 400-600 IU or
vitamin D daily.
If
you’re concerned, it’s best to request a blood test that tests your
vitamin D levels to be sure what’s right for you. Always take
supplements as directed.
Recipe (vitamin D): Super-Simple Grilled Salmon
Serves
4
4
wild salmon fillets
1
bunch asparagus
1/4
tsp sea salt
1/4
black pepper
1/4
tsp dried parsley
1/4
tsp. dried dill
4
tbsp olive oil
Preheat
the oven broiler and raise the oven rack. Place parchment paper on a
baking sheet and place fish on top, skin-side down. Surround with a
single layer of asparagus.
Sprinkle
the fish and asparagus with sea salt, pepper, parsley, and dill.
Drizzle with olive oil.
Broil
for 8-10 minutes until fish flakes easily with a fork.
Serve
& enjoy!
Tip:
Serve with a side of rice or quinoa.
References:
http://thewellnessbusinesshub.com/yes-nutrient-deficiencies-heres-proof-can/
http://www.hc-sc.gc.ca/fn-an/nutrition/reference/table/ref_vitam_tbl-eng.php
https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
http://www.precisionnutrition.com/all-about-vitamin-d
https://authoritynutrition.com/vitamin-d-101/
http://neurotrition.ca/blog/brain-food-essentials-sardines
Photo by micheile dot com on Unsplash