Three different people this month have asked me about vitamin D deficiency. Three is usually the number of times it takes for me to get the message...Here's what is known about Vitamin D:
There are three sources of Vitamin D - the sun (D3), food (D2) and synthetic (D5). The most absorbable form of Vitamin D is the sun. This is because as the skin absorbs it, the body immediately synthesises it. There is a cholesterol compound in the skin which converts the sun to a precursor of Vitamin D. It's been proven that 15 to 30 minutes of unprotected sun 3 times a week is a way to ensure enough Vitamin D. This exposure yields a dosage of 10,000 - 15,000 IU. Scientists are still researching what they consider safe to prescribe in the form of pills. Right now it's between 400 IU to 1000 IU. Consider this - nature doesn't have to research, God already has the right dosages for us. All we have to do is be responsible with nature. Just go outside. (Talk to your doctor if you think you need a supplement.)
Limit sun exposure to the least intense times of day which is usually before 11am and after 3pm. Use sun screen if necessary. Here's a little note about sun screen, there is only one safe kind - zinc oxide. Anything other than zinc oxide and plant based ingredients are possible health hazards. It's been proven that these chemicals are endocrine disrupters and create false estrogen in the body. This coupled with lawn pesticides can mutate cells and create a beautiful environment for cancer to thrive. (Want a food sunscreen? Try eating broccoli. I'll post another article about this soon.)
Research is showing that there may be a link between seasonal affective disorder (SAD) and Vitamin D deficiency. There have also been some promising studies linking anxiety and depression. Some symptoms of deficiency may include fatigue, low energy, lowered immunity, sleep disorders and muscle pain.
Foods which contain Vitamin D: fish liver oil, fatty saltwater fish, dairy products, eggs, butter, cod liver oil, dandelion greens, egg yolks, halibut, liver, shitake and chanterelle mushrooms, oatmeal, oysters, almonds, sardines, sweet potatoes, tuna, vegetable oils. Some herbs which contain the vitamin are alfalfa, horsetail, nettle and parsley. Using food is a wonderful way to supplement Vitamin D in addition to going outside. The liver and kidneys still have to break it down for the body to use it, but the fact is, the body still knows what to do with real food.
God gave us everything we could possibly ever need.
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