Last Updated on October 23, 2020 by Renee’
Vitamin D is called the Sunshine Vitamin? That is because our best source of Vitamin D is sun exposure. It is the feel-good vitamin!
Did You Know this about Vitamin D?
- Did you know that it is hard to get Vitamin D from most foods? This is due to we only have a small amount of Vitamin D rich foods to choose from unless they are fortified.
- Did you know that most Americans are deficient in Vitamin D? Over 95 percent of senior citizens in the US may possibly be deficient, along with 85 percent of Americans.
- Did you know that having healthy Vitamin D levels reduce the risk of cancer such as breast cancer, colon cancer & other forms of cancer by up to 80%?
- Did you know that about the same amount of people have undiagnosed Magnesium Deficiencies as do people with Vitamin D Deficiencies? Unfortunately, testing blood Magnesium Levels are pretty much worthless because they can’t tell you if you really are magnesium deficient! Magnesium is stored in the bones, not in the blood.
- Did you know that you should take Vitamin D3 at the same time as Magnesium in order for both to be absorbed properly? It is equally important to take Calcium, & Vitamin K2 at the same time too, as all of these work together.
- Did you know that low levels of Vitamin D can also interfere with proper testosterone and estrogen production?
What can happen if you are Severely Vitamin D Deficient?
Children with severe Vitamin D Deficiency can cause them to get bowed legs, and sometimes arms. This is characteristic of the soft bone disease known as Rickets.
Adults with severe Vitamin D Deficiency causes a disease called Osteomalacia and can be a precursor to Osteoporosis. Osteomalacia is similar to rickets, as it is a softening of the bones, but it doesn’t lead to bowed legs as it does in children. Instead, it leads to bone and muscle pain and weakness. And due to this common complaint, doctors oftentimes misdiagnosed as early signs of fibromyalgia.
These are just a few reasons why Vitamin D is so important to your health!
Causes of Vitamin D Deficiency?
- Not enough sun exposure due to working/being indoors more
- Living in the northern hemisphere/not as many daylight hours in the day
- Being told sun exposure is bad & use of sunscreen
- People with darker skin
- Showering immediately after sun exposure (can take up to 48 hrs to absorb into the bloodstream)
- People over 50 don’t make as much & their kidneys don’t convert as much
- Overweight/Obesity or higher weight due to High Muscle Mass
Symptoms of Vitamin D Deficiency:
- Blood Pressure Issues
- High Cholesterol Levels
- Neurological Issues
- Kidney Issues
- Reproductive Issues
- Muscle Weakness
- Skin Issues
- Cavities & Periodontal Disease
- Head Sweating
- Achy Bones
- Gut Issues
- Chronic Allergies
- Chronic Health Problems
- Cold & Flu
- Thyroid Issues
Diseases Associated with Vitamin D Deficiency:
- Rheumatoid Arthritis
- Inflammatory Bowel Disease
- Multiple Sclerosis
- Cardiovascular Disease
- Congestive Heart Failure
- Macular Degeneration
- Dry Eye Syndrome
- Autoimmune Diseases
- High Blood Pressure
Natural Sources of Vitamin D
- Sunlight (10-20 min a day if possible)
- Cod Liver Oil
- Wild Caught Salmon
- Wild Caught Tuna
- Rainbow Trout
- Raw Milk
- Pastured Eggs
What Supplements to Take?
D2 vs D3
The type of Vitamin D our body naturally makes is called cholecalciferol, which is Vitamin D3. This is the form that is best absorbed by our body.
Unfortunately, most Vitamin D fortified foods and dietary supplements mostly contain ergocalciferol, which is a type of Vitamin D2 which is not as absorbable, or as convertible by the body.
The only way to know if you are deficient in Vitamin D is to ask your doctor to perform a blood test. You want to be in the higher end of the normal range to be optimal.
Here are the numbers to keep in mind:
- 50> a good level of Vitamin D
- 30-50 spend more time in the sun, supplement with Vitamin D & add Vitamin D-rich foods to your diet
- <30 very deficient; you need to take immediate action to bring those levels up!
The RDA for Vitamin D is 600 IU a day for adults. If you are at a good level this is probably fine. It is thought that most Americans need at least 5000 IU’s per day.
This is what I personally take. In the winter months, I take 10,000 IU’s per day & in the summer since I’m in the sun more I don’t need as much so I take 5000 IU’s per day.
Just make sure to have your levels checked.
My daughter just had hers tested recently & is very deficient & she was with taking 2000 IU’s per day. She is taking 10,000 IU’s per day now & will be checked again in a few weeks.
Other Vitamin / Mineral Deficiencies
Learn more about other deficiencies such as:
*NO information on this site should be used to diagnose, treat, prevent, or cure any disease or condition.