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Vitamin D
Do you feel kind of down in the dumps in the winter months? You might not be getting enough vitamin D.
What is it?
Vitamin D is a fat-soluble vitamin which means it needs fats to be absorbed. Vitamin D is an essential vitamin because it helps with bone and muscle health, immune health, brain function, and mood. Overall, we tend to be pretty deficient in vitamin D, especially in the winter time since we are not in the sun a lot. This can be a cause for that “seasonal depression” that a lot of people feel in the winter time.
Vitamin D sources:
Being exposed to sunlight is a great way for the body to produce vitamin D. Vitamin D is not found in a large amount of foods but there are a few food sources you can get it from. This includes foods like egg yolks, fortified milks, fatty fish such as salmon and some mushrooms.
If you are not eating those foods frequently enough, a vitamin D supplement might be beneficial to you (especially in the winter).
D2 vs D3: D2 comes from plants and D3 comes from animals. The vitamin D that you get from the sun is also D3. Vitamin D3 is more bioavailable than D2 but both can be effective in bringing Vitamin D levels up. When it comes to supplementation, D3 will be the better choice because it is more potent and absorbs better.
Signs of deficiency:
Some signs of vitamin D deficiency include muscle pain/weakness and loss of bone mass. It is natural for people over 30 to start to lose bone mass as they age, but an insufficient amount of vitamin D can lead to a faster rate of loss. Getting sick more often can also be a sign of deficiency as well as frequent fatigue. Another sign could be mood changes including sadness, irritability, and anxiousness. If you are concerned about your vitamin D levels, you should consult your doctor to determine if you have low levels or a deficiency.
RDA:
The recommended dietary allowance for ages 19-70 is 15mcg (600IU) and works best when taken with foods containing fats.
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