Vitamin D is essential for growth & development, and has been linked to reducing inflammation, strengthening the immune system, assisting in absorption of calcium, promoting bone strength, and providing cancer protective effects (1,2). Supplementation is particularly important because it can be difficult to consume enough vitamin D through the diet; currently sixty percent of vitamin D intake from foods comes from food fortification (3). Sunlight causes the body to manufacture the appropriate amount of vitamin D, however in order to reap the benefits, an individual would need to spend fifteen to twenty minutes daily in sunshine with forty percent of their skins surface exposed (2). Recognized as a worldwide epidemic, deficiencies in vitamin D have been linked to loss of lean muscle mass, muscular weakness, and bone fractures (1, 4).

Sources: Sunlight, Salmon, Mackrel, Tuna, Egg Yolk, Beef liver, Fortified milk (Great Vitamin D Recipes from Eating Well Here)

Adult recommended dosage: 600-800 IU     Upper limit dosage: 4000 IU

Recommended Supplements: Recommend having your Vitamin D lab levels assessed, and check with your healthcare provider before supplementing (disclosure: these are affiliate links).

• Pure Encapsulations – Vitamin D3 1,000 IU
• Nordic Naturals – Vitamin D3 1,000 IU

Vitamin D has been linked to the prevention of:

• Osteoporosis
• Immune function
• Inflammatory response
• Psoriasis
• Rickets
• Prevention of colon, breast, prostrate and 17 other cancers.

The Facts:

• Over a billion people worldwide are deficient
• Regulates the functions of over 200 genes
• Essential for growth & development
• Spend 15 to 20 mins daily in sunshine with 40% of skin surface exposed

Who is at risk?

• Older adults
• Darker skinned individuals
• Breast fed infants
• Fat malabsorption
• Obesity

References:

1) Mata-Granados, J. M., Cuenca-Acevedo, J. R., de Castro, M. L., Holick, M. F., & Quesada-Gómez, J. M. (2013). Vitamin D insufficiency together with high serum levels of vitamin A increases the risk for osteoporosis in postmenopausal women. Archives of osteoporosis, 8(1-2), 1-8.

2) Naeem, Z. (2010). Vitamin d deficiency-an ignored epidemic. International journal of health sciences, 4(1), V.

3) Calvo, M. S., & Whiting, S. J. (2013). Survey of current vitamin D food fortification practices in the United States and Canada. The Journal of steroid biochemistry and molecular biology, 136, 211-213.

4) Prentice, R. L., Pettinger, M. B., Jackson, R. D., Wactawski-Wende, J., Lacroix, A. Z., Anderson, G. L., … & Rossouw, J. E. (2013). Health risks and benefits from calcium and vitamin D supplementation: Women’s Health Initiative clinical trial and cohort study. Osteoporosis International, 24(2), 567-580.