The latest topic that Karen has been asking about is Vitamin D. She talks about it during dinner, when she talks about clients and even in her sleep. In order to answer her need for information I asked her specifically what she wanted to know and here are the answers I found.
What is Vitamin D?
Vitamin D is a fat-soluble vitamin produced in our bodies when ultraviolet rays from the sun trigger the creation of Vitamin D. Vitamin D is also present in very few foods. Vitamin D can affect 2,000 genes in your body. Vitamin D promotes the absorption of Calcium in the gut in order to maintain and grow healthy bones and teeth. Vitamin D also influences cell growth and immune function, aids in communication between nerves and muscles, and reduces inflammation.
Vitamin D:
- Regulates Absorption of Calcium and Phosphorus
- Promotes Healthy Immune System
- Fights Disease
- Reduces Depression & Anxiety
- Boosts Weight Loss
- Decreases Chance of Heart Disease
What does D₃ mean?
Vitamin D₃ is found in fatty fish and in small amounts it can be found in beef liver, cheese and egg yolks. Vitamin D₃ is what is produced in our bodies when we spent time in the sun. Some mushrooms may be a source of small amounts of Vitamin D₂. Vitamin D can be found in fortified foods. Each type of Vitamin D is produced in different chemical reactions. Vitamin D₃ is the most potent and easily useable form of Vitamin D.
What are other sources for vitamin D besides sunshine?
Vitamin D is found in very few foods. The best source of Vitamin D is found in fatty fish like salmon, sardines, shrimp, tuna, mackerel and fish liver oils. Small amounts of Vitamin D can be found in beef liver, cheese and egg yolks. Mushrooms that have been exposed to ultraviolet light lamps provide small amounts of Vitamin D. Ready to eat breakfast cereals, milk, orange juice, yogurt and other fortified foods often contain small amounts of added Vitamin D.
Our bodies need for Vitamin D can be met through ample exposure to sunlight. But cloud cover, shade, darker skin color, sunscreens, and pollution affect the amount of Vitamin D one might get from the sun. People who live in the Pacific Northwest should probably consider taking a supplement.
How much vitamin D does an individual need?
The recommended daily IUs for Vitamin D₃ are:
- Children and Teens: 600 IU
- Adults Up to age 70: 600 IU
- Adults over the age 70: 800 IU
- Pregnant or Breastfeeding Women: 600 IU
- For preventing osteoporosis and fractures: 400-1000 IU
- For preventing falls: 800-1000 IU
- For preventing Multiple Sclerosis: 400 IU
- For preventing cancer or for postmenopausal women: 1100 IU plus Calcium 1400-1500 mg
- For muscle pain: 400 IU
- For preventing the flu: 1200 IU
People who are experiencing a Vitamin D deficiency do so as a result of poor diet or not getting enough Vitamin D, impaired absorption because of illness and increased excretion.
People who should take a Vitamin D supplement:
- Breastfeeding infants
- Older adults
- People with limited sun exposure
- People with dark skin
- People with conditions that cause malabsorption of fat
(IBS, liver disease, cystic fibrosis, celiac disease and Crohn’s) - People who are overweight
- People who have undergone gastric bypass surgery
- People who have cancer
- Menopausal women
- Chronically ill people
What else do I need to know about Vitamin D?
Vitamin D Deficiency or Toxicity can be easily diagnosed by a blood test ordered by your medical professional. Normal blood serum levels range from 50 to 100 micrograms per deciliter.
Not enough Vitamin D can cause:
- Tiredness
- Aches and Pains
- General Icky Feeling
- Severe Bone or Muscle Pain or Weakness
- Stress Fractures
Too much Vitamin D can cause:
- Anorexia
- Unnecessary Weight Loss
- Polyuria
- Heart Arrhythmia
- Added Risk of Kidney Stones
Vitamin D can also interact with specific medications. It is recommended that the primary way of meeting your Vitamin D needs is through diet. Please check with your medical professional before committing to a change in your supplementation.
I hope this article helps Fuel Your Wellness. Please leave your comments below.
If you would like to meet with a Karen G Clemenson, our Weight Management Counselor, please Contact Wellness Works NW, located in Longview, Washington, for a free initial consultation. Wellness Works NW is located inside Forever Fit Gym, but Karen can meet you at any local gym, business or home.
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Summer D Clemenson co-owns Clemenson Enterprises and Wellness Works NW with her wife, Karen G Clemenson. Their personal motto is Creativity, Honesty & Positivity are a must! This mantra helps them stay community and wellness minded in all they do. Summer also writes poetry and inspirational blogs @ ClemensonEnterprises.com. Her crochet art can be viewed and purchased @ KnottyWares.com & she loves special orders!
