Vitamin D is for Everyone
As a registered dietitian, vitamin D is the only nutrient I consistently recommend supplementing—because it’s incredibly difficult to get enough from food alone.
DISCLOSURES and THOUGHTS:
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Do Flower Farmers Need Vitamin D Supplements?
I was working outside for hours every day, on average six days a week, in short sleeves, and was still deficient in Vitamin D. I had my Vitamin D level tested at my annual physical. (Please note it DOES cost more, at least with my insurance.) My Vitamin D was below normal levels. Not good! Especially because as a Registered Dietitian, I remember sitting in class learning that many health organizations recommend levels higher than the “normal” levels for optimal functioning.
Why doesn’t the sun provide enough Vitamin D?
In the winter, at least in Utah where I am, the sun isn’t at the right angle or intensity to promote the production of Vitamin D. The sun, more specifically the UVB rays, provides the energy for the skin to create a precursor that the liver and kidneys turn into active Vitamin D. Even in the peak of summer when intensity is right, it’s only during the hours of 10am-2pm that the sun is in the right position to help your body produce Vitamin D.
What are natural sources of Vitamin D?
Vitamin D is not found in a lot of foods, especially if you eat mostly plant-based or vegetarian/vegan foods. Mushrooms are my favorite source of Vitamin D. It’s found in egg yolks, and fatty fish like salmon, with wild-caught, rather than farmed, fish having higher levels of the vitamin. Many foods are supplemented with the vitamin, including cow’s milk and nut milks, orange juice, yogurt, etc to help supplement our intake. Look for this on nutrition facts labels. Despite always recommending getting nutrients from foods, Vitamin D is the only nutrient that I routinely suggest supplementing.
Things to Consider when Choosing a Supplement:
-Look for USP, NSF, or consumerlab.com logos on the label. This shows it’s been tested by a third-party and has what the label says without added heavy metals or other undesirable things.
-Dose size: Vitamin D3 comes in many different doses. I recommend smaller amounts for daily intake, anywhere around 1,000-2,000 IU, or if you frequently forget to take them like I do, then having a bigger dose, around 52,000 IU once a week is great too. Dose size can also be determined by getting your blood work done again after three months. If you’ve been consistently taking Vitamin D and your levels are still low and not getting higher, increase your dose. It really helps to talk to your doctor about your specific levels and needs.
-Magnesium + Vitamin D + Calcium is important. Magnesium helps your body absorb Vitamin D. Vitamin D helps your body aborb Calcium. Without Vitamin D, the body can’t take in the calcium and instead steals from the supply in your bones. Some supplements have magnesium or calcium with them so you can get a good dose of each.
How to take Vitamin D for best absorption?
To get the most out of your vitamin D supplement, take it with your biggest meal of the day. Make sure that meal has fat, because it is a fat-soluble vitamin. A meta-review has shown that 15 grams of fat (think olives, avocado, cooking oils, dressings, seeds, nuts and/or nut butters, cheese) is enough to help you absorb the vitamin. I’m sure you’re getting plenty of fat with your meal if you’re eating a variety of foods.
Why is Vitamin D so important?
Final thoughts – Vitamin D does more than just help with strong bones. It has been shown to help with immune health, nerve functioning, autoimmune disorders, cardiovascular health, cancer, depression, and more. Do yourself (and all your family a favor) and make sure you’ve got some Vitamin D on your shelf!
Here are some of my favorites:
Magnesium + Vitamin D – I take this one weekly. I like it because of the added magnesium to help with absorption.
Low-Dose Vitamin D – I like these for taking daily. They’re USP verified and, if I was better at remembering each day, I would take these because I feel like small doses over time are better than large doses once a week.
For Kids once or twice a week – Because gummy so my kids eat them. USP verified and available at Costco. Includes calcium, which helps with calcium absorption. Higher dose than needed for children, so I do one gummy 3-4 days a week.
Drops for kids (or adults) – Because some kids refuse to take gummies and can’t swallow pills yet. I like to drop them onto the spoon as I serve them a meal. Look for drops that are 400 IU for babies, but kids and adults can have higher doses.
What questions do you have about Vitamin D? Let me know in the comments.
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