Exciting times, my sweets. Hold on to your hats, kids, it’s VITAMIN WEEK at Lovely Healthy. Every day this week I will give you the LD on some of my personal fave vities and give you everything you need to know to include them in in your diet. So let’s get started, yes? First up: Vitamin D.
Why It’s Lovely: Often called the “sunshine vitamin” vitamin D is a supernutrient. Essentially, it helps with everything. Cancer, neurological health, inflammatory disease, metabolism regulation, bone health, and heart disease- this little guy is quite the nutrition star.
Where To Get It: The best natural sources of vitamin D are in fish, eggs, and mushrooms. Sadly vitamin D is really tricky to get via food, so I always suggest supplementation to maintain adequate levels, especially if you want none of that fish nastiness going on. Many milks, cereals, and juices are fortified with vitamin D, but I’m not entirely convinced that it’s worth buying something super processed like that just to get your D levels up.
How Much You Need: This has been a recent topic of controversy in the health snob world. Some are of the school that there’s no such thing as too much vitamin D, some say vitamin D doesn’t do jack squat in the first place so there’s no point in extra supplementation. I think both these schools of thought are wackadoodle, so I’ll give you the advice my doctor gives: If your D levels are low (and it’s super easy to get it tested), aim for at least 6,000-7,000 IU daily. The goal is to get your blood vitamin D level within the range of 20-50 ng/mL blood. That usually means taking an extra supplement in addition to your daily multi. If your levels are fine (unlikely), sticking to 5,000 IU is usually okay. Keeping your levels monitored regularly is, quite honestly, one of the best things you can do for your health. If you think you’re fine from spending time in the sun and taking a multivitamin, you’re probably not. Last time I had my levels checked (in January) my level was 8 ng/mL. And this is little miss Healthy. So get it checked! The more info, the better.
Deficiency Symptoms: Depression, Rickets disease, weight loss, bone weakness/loss, heart disease, diabetes….lack of vitamin D is no good thing.
Best Bud: Vitamin D is Calcium’s right hand man. The two work together to strengthen bone and help the body absorb both nutrients better. So stock up on calcium-rich leafy greens and citrus fruits to help your body get all that vitamin D goodness.
Hope that gets your Vitamin Week off to a lovely start. Stay tuned to continue the vitamin party all week!