Have you checked your Vitamin D levels? A majority of people are deficient in this important vitamin and heading into the winter months it is very important that your body has adequate amounts to help combat sickness and the winter blues (depression, fatigue, lack of motivation, etc).
Vitamin D is a fat-soluble vitamin that is stored in the liver and fatty tissues. It plays an important role in immune function and the health of our bones.
The best way to get it is from the sun. Our bodies make it with the help of the sun on our skin or the ultraviolet B radiation that the sun produces. During the winter months when we are not exposed as much to the sun, you may need to supplement.
Symptoms of Vitamin D deficiency:
- frequent colds/sickness
- depression
- low energy, fatigue
- bone and back pain
- anxiety
- trouble sleeping
Causes of Vitamin D deficiency:
- lack of sun exposure
- too much sunscreen
- being overweight
- unhealthy digestive system (your body isn’t absorbing it)
- having darker skin
- diabetes
It is important that you test your Vitamin D levels! You do not want to blindly start supplementing high doses because too much can suppress immune function. You can either self order or ask your doctor for a Vitamin D 25 Hydroxy test.
For optimal range, you want your level to be 50 or above. The range on your test will probably say anything above 30 is ok, BUT YOU CAN STILL HAVE SYMPTOMS IF IT IS NOT 50 or above. I personally aim for around 60.
If yours is below 50, you will need to work on getting that level up by spending time in the sun, incorporating foods and supplementing. I highly recommend working with a health practitioner such as myself to help you through this process. (Book a new client interest call here to see if I’m the best fit for you.
It is hard to raise your Vitamin D levels using food alone, however listed below are foods that are high in Vitamin D.
Food Sources of Vitamin D:
- cod liver oil
- salmon, tuna, mackerel
- eggs
- beef liver
- raw milk
When choosing a supplement, choose a high quality one. Make sure there are no added yucky ingredients. If you are someone who has a weak digestive system, a liquid Vitamin D may work better for you. A healthy gut is needed to absorb Vitamin D and if your digestive system isn’t working well, a liquid form will probably work better than capsule. (You can check out my Supplement Dispensary Account here for high quality supplements if needed.
Ladies:
This is important stuff. I have seen many women dealing with depression and anxiety be prescribed a drug when it could be as simple as addressing their low Vitamin D levels. I personally went through a long winter of chronic colds, lack of motivation and depression from a severe deficiency. Get yours checked. It’s worth it.
Have questions? Comment below. Remember, I can’t give our personalized, specific recommendations unless you are a client of mine, but I can point you in the right direction. If you need to, book a 20 minute consult with me and we can go over this.
Need to order a Vitamin D test? You can self order here using this link for a fraction of the cost!
This is really interesting & informative, thanks! I had severe vit d deficiency (17) many years ago so I supplement year-round and get my levels tested at least once a year.