Don’t Miss Out! If you missed my recent webinar and cooking class, you can find the information and recordings here:
Also – don’t miss the April topics:
NUTRITION AT HOME! Q&A
Thursday, April 1st, 2pm
Carbs: Necessary or Not?
Wednesday, April 14th, 8pm EST
COOK TO THRIVE! SURVIVORSHIP COOKING CLASS
Wednesday, April 21st at 11am
This topic is part of an ongoing series about nutrition & immunity. Find our other articles here:
WHAT IS VITAMIN D AND WHAT DOES IT DO FOR YOUR BODY?
Vitamin D is a nutrient needed to maintain your health.
- assists with calcium & phosphorus absorption
- helps bring calcium & phosphorus to our teeth & bones
- fights against osteoporosis and bone degeneration
- works to regulate calcium in our blood
- improves muscle & nerve function
- keeps our immune system strong
There are 3 ways you can meet your Vitamin D needs:
- Foods: A few foods contain Vitamin D naturally, however consuming fortified foods is a good way to get most of the Vitamin D that we need.
- Sunlight: Your body has the ability to convert sunlight into Vitamin D by absorbing through your skin.
- Supplements: We always want to get our nutrients from food, as best as we can. In some situations, supplementation may be necessary. Always check with your health provider/clinician before taking supplements. It is important to know which supplements are best for you and your needs.
HOW MUCH DO YOU NEED?
The recommended amount of Vitamin D has changed in the last 10 years. The RDA is the recommended daily amount. You can see what is currently suggested in the chart below. Vitamin D is typically measured in International Units (IU).
|Age/Life Stage||Amount in mcg||Amount in IU|
|Adults 19-70 years||15 mcg||600 IU|
|Adults 71+ years||20 mcg||800 IU|
|Pregnant and breastfeeding||15 mcg||600 IU|
Food is the preferred way to get nutrients. However, Vitamin D can be provided by sunlight exposure on the skin. Getting 5-15 minutes of sun exposure daily with also help you obtain your needed Vitamin D levels.
WHAT FOODS PROVIDE VITAMIN D?
Foods that naturally contain vitamin D include fatty fish and mushrooms. Foods that are fortified with vitamin D include dairy products, some orange juices, and most cereals.
TOO MUCH VS. TOO LITTLE
Vitamin D deficiency can cause:
- abnormal bone metabolism
- bone fractures
- excess inflammation
- Impaired immune function
- autoimmune/neurological disorders
Vitamin D toxicity can cause:
- nausea & vomiting
- muscle weakness
- confusion & pain
- loss of appetite
- excessive urination/thirst
- extreme toxicity: kidney failure & irregular hospital
**Note about toxicity** More Vitamin D does not mean that it is better for you. Too much Vitamin D can cause issues with your health.
Vitamin D and COVID Patients
In recent research conducted by, The Journal of the American Medical Association, Vitamin D was studied with hospitalized COVID patients. In the study, medical professionals gave COVID patients high doses of Vitamin D supplementation. The results concluded that those who received the high doses of Vitamin D had no differences from those who received the placebo dosage. This means the findings do not support the “use of a high dose of vitamin D3 for treatment of moderate to severe COVID-19″. Read more about the study by clicking here!
Want to know more? Check out these recommended resources:
Enjoy the sun!