Supplementing with Vitamin D3 is crucial for our well-being. We have either heard of or experienced how our mood drops during winter. Many people think that cold weather is the cause. However, the more probable reason is the lack of sunlight, leading to a deficiency in vitamin D.
What is Vitamin D, and Why Are So Many of Us Deficient?
Vitamin D is a type of fat-soluble vitamin that plays an important role in our body’s health. Unlike other vitamins, our bodies cannot produce vitamin D on their own. However, with enough exposure to sunlight, our skin can make the right amount of vitamin D to support our overall well-being.
Interestingly, a study published in the National Library of Medicine suggests that more than 41% of American adults have a vitamin D deficiency. The number of people who are deficient can vary throughout the year, with more people being deficient during the winter months and fewer during the summer months.
Why is this? One reason is that many people spend most of their time indoors, which limits their bodies’ ability to produce enough vitamin D. Additionally when people do go outside, they often use sunscreen to protect their skin from sunburns. However, sunscreen can also block the sun’s rays that our bodies need to make vitamin D.
When winter rolls around, these factors are compounded with even less sunshine due to inclement weather. More clouds and colder weather leave us with even less sunlight exposure. Those of us who live at latitudes about 37 degrees north, a line of play that crosses below Colorado, do not have sufficient sunlight access, except in the summer months, to produce the Vitamin D that we need.
Why is Vitamin D so Important for Your Body?
Vitamin D plays a crucial role in maintaining several essential functions of our body, including bone, teeth, muscle, and heartbeat regulation. It is essential for the absorption of calcium, which makes it a vital nutrient for bone health. As a result, it is commonly used to prevent and treat osteoporosis and hypocalcemia. In addition to this, it also strengthens the immune system, making it useful during sickness. Vitamin D is also known for its benefits in thyroid function and normal blood clotting.Scientists continue to discover more and more vitamin D’s important role in the body. We know that vitamin D receptors exist throughout our body’s tissues, including the muscles, endocrine glands, prostate, heart, and many more.
Various studies have shown that vitamin D3 can be beneficial for reducing belly fat, improving mental alertness and memory, boosting the immune system, decreasing the risk of certain cancers, and improving cardiovascular health. Vitamin D3 is crucial for maintaining a balanced mood. If you feel lethargic, have trouble losing weight, or are worried about spending too much time indoors, it might be worth considering adding a daily vitamin D3 supplement to your routine. This is particularly important during the winter months, especially if you are already experiencing depression.
How to Get Enough Vitamin D
Exposure to sunlight for 15 minutes three times a week is an excellent way to ensure you get enough vitamin D. Consuming more fortified foods can help increase the amount of vitamin D you obtain daily. Some good sources are eggs, fatty fish, salmon, sardines, sweet potatoes, vegetable oils, dandelion greens, and oatmeal.
Sometimes, if a person is highly deficient in Vitamin D or during the long winter months, it is advisable to take a Vitamin D supplement. The recommended dose can vary anywhere from 1,000 IU to 10,000 IU per day for those with a more severe deficiency. I highly recommend consulting with a professional to get the proper dosage. The quantity can vary based on various factors, including skin pigmentation, age, and health status.
When purchasing a vitamin D supplement, look for a vitamin D3 form, as this is the form naturally produced by our bodies. For further questions, please call or visit Hummingbird Community Acupuncture.
Remember that a blood test is the most accurate way to determine the proper dosage. Consult with a healthcare provider about the correct dose for you.
References:
1.Vitamin D and your health: Breaking old rules, raising new hopes: http://www.health.harvard.edu/mens-health/vitamin-d-and-your-health
2. Shipowick, C. D., Moore, C. B., Corbett, C., & Bindler, R. (n.d.). Vitamin D and depressive symptoms in women during the winter: A pilot study. Retrieved from www.appliednursingresearch.org/article/S0897-1897%2807%2900106-1/abstract
3. Vitamin D and other vitamins and minerals: https://www.vitamindcouncil.org/about-vitamin-d/vitamin-d-and-other-vitamins-and-minerals
4. Vitamin D: The “sunshine” vitamin: ht tps://www.ncbi.nlm.nih.gov/pmc/articles/PMC3356951/
5. The truth about vitamin D: What kind of vitamin D is best?: https://www.webmd.com/osteoporosis/features/the-truth-about-vitamin-d-what-kind-of-vitamin-d-is-bes
