Vitamin D is a fat-soluble vitamin that is crucial for overall health. Known for keeping bones strong, reducing inflammation, and controlling infection. Vitamin D is a jack of all trades when it comes to all over health affairs in the body so how do we get it?
There are a few ways you can get your vitamin D in; straight from the sun, supplements, or incorporating vitamin D rich foods into your diet. We will take a deeper look into each option but first – why is vitamin D so important?
Benefits of Vitamin D
- Keeping an adequate vitamin D level has been found to promote:
- Immune function
- Bone health
- Dental Health
- Tissue health
- Colon Health
- Reduce inflammation
- Brain cell activity
The benefits of having an adequate level of vitamin D spread all over the body which means the symptoms of a vitamin D deficiency does the same. Let’s look into what the signs of a vitamin D deficiency look like.
Signs of vitamin D deficiencies
- Bone pain/ aches
- Not sleeping well
- Fatigue
- Muscle weakness
- Getting sick easier
- Depression
- Hair Loss
- Tingling sensation in feet or hands
Vitamin D deficiency and Autoimmunity
Vitamin D deficiency is now being linked to the onset and progression of some autoimmune diseases like SLE.1 Vitamin D is known for its important role in bone health but now its role in regulating immune system function is being highlighted. The long-term effects of vitamin D deficiencies have been linked to SLE, rheumatoid arthritis, asthma, diabetes, etc. As a possible method of prevention of Autoimmune diseases, the role of vitamin D deficiencies and the onset of Autoimmune diseases is being looked into. A quick blood test with your doctor can let you know what’s going on with your vitamin levels and is worth it when deficiencies are now being linked to Autoimmune diseases.
Vitamin D2 vs D3
Vitamin D2 is naturally derived from plants while vitamin D3 is derived from animals. Doctors typically prescribe D3 because it’s been thought to be slightly more effective at raising vitamin D levels. Although both do work to raise vitamin D levels. D2 is a good option if you are staying away from animal products. Make sure to talk to your doctor before incorporating any new supplement into your routine.
I have linked all the vitamin D’s that I have tried and have worked for me. For the past year, I have stuck to this brand of D3 vitamin and gotten the best results. I can tell a difference when I have taken my vitamin D supplement and when I have forgotten. I have less brain fog, inflammation, and increased strength when I consistently take my vitamin D! Muscle weakness plagued me to the point where I couldn’t open a water bottle I thought it was just from the Lupus – I do think that had a small part in it. But even after changing my diet to incorporate more whole foods and beginning the journey to heal my autoimmune diseases. I can still noticeably tell I feel stronger when I am taking my vitamin D3.
Other vitamin D3 options:
Vitamin D from sunlight
During the spring and summer, it only takes around 10-15 minutes of being in the sunlight with 25% of espoused contact allowing your body to produce the daily amount of vitamin D recommended for a person with light skin. For darker skin, the time needed to produce the recommended amount of vitamin D increases – research points to around 30 minutes to an hour in the sun.
More vitamin D is produced in the middle of the day at noon when the sun is its brightest. If you are looking to get your vitamin D in this way make sure to wear sunscreen and stay hydrated!
Foods rich in Vitamin D
Supplements are one of the few ways to get in your Vitamin D but you can also incorporate vitamin D-rich foods into your diet. The University of Florida provided examples of foods containing vitamin D and their IU (international units):
- Salmon, sockeye, cooked, 3 ounces (570 IU)
- Tuna, canned and drained, 3 ounces (240 IU)
- Sardines, canned in oil and drained, 3 ounces (165 IU)
- Fortified juice, ¾ cup (75 IU)
- Cereal, Fortified, 1 serving (40 or more IU)
- Egg, hard-cooked, 1 large (45 IU)
- Milk, 1%, fortified, 1 cup (120 IU)2
Too little vitamin D can be just as harmful as too much. Before deciding to incorporate a vitamin D supplement into your routine, talk with your doctor! Make sure to check out our other post if you liked this one!
Check out our Free Resource Library where you can find medical printables to keep track of your supplements! I use our supplement tracker daily as a way to hold myself accountable and it helps me remember to take my vitamins/ supplements!
Citations:
- Yang CY, Leung PS, Adamopoulos IE, Gershwin ME. The implication of vitamin D and autoimmunity: a comprehensive review. Clin Rev Allergy Immunol. 2013 Oct;45(2):217-26. doi: 10.1007/s12016-013-8361-3. PMID: 23359064; PMCID: PMC6047889.
- University of Florida
