Many people have been asking me lately, “What’s the deal with Vitamin D?”

Everywhere you turn doctors are reporting an epidemic of Vitamin D deficiency in America. So, what is the deal with Vitamin D, and what can you do to make sure you’re not deficient?

Here is the deal:

Maintaining optimal levels of Vitamin D in our body is one of the best protections we have against many forms of cancer and other chronic diseases and illnesses such as heart disease, diabetes, Alzheimer’s, osteoporosis, fibromyalgia, the flu, obesity and depression, to name a few.

How do we get Vitamin D?

The easiest way to get Vitamin D (technically a hormone) is through direct sunlight hitting your skin. In fact, we are able to produce all of the Vitamin D that our bodies need through this free and natural synthesis. Our bodies even self-regulate the production of Vitamin D so that we don’t over-dose, and we’re able to store reserves to carry us through the darker winter months.

But Americans are spending more and more time indoors

(at work and home) and covering up with sunscreen when we go outside, which blocks Vitamin D production. Additionally, in order to synthesize Vitamin D, our bodies depend on the aid of synergistic vitamins and minerals, particularly magnesium found in leafy greens, which are sorely lacking in the modern American diet.

Now let’s look at Vitamin D from food sources.

Meat and animal products contain some Vitamin D. However, animals which once grazed in open pastures under the sun are now kept indoors in factory farms and fed mostly corn and soy, resulting in a Vitamin D deficiency in our food supply. Milk products are now fortified with Vitamin D2, a synthetic version of Vitamin D (Vitamin D3 is the active form). Fatty fish, seaweed, some mushrooms (depending on how they’re grown), and fortified foods all contain some Vitamin D, but it’s quite difficult to get adequate levels of Vitamin D from food alone.

It’s easy then to see how we got ourselves into this quandary.

If you think you might be deficient, you can ask your doctor for a simple blood test. If, like many Americans today, you find yourself deficient in Vitamin D, here are some tips:

•  During the summer get out there and enjoy the sunshine while you can! You will need direct sunlight on your skin, meaning without sunscreen and not through a window. Amounts of time required in the sun vary based on time of year, skin type and location (the further you are from the equator, the more time needed in the sun). For fair skinned people, approximately 15 minutes during the summer at peak daylight hours a few times per week may be enough. Darker skin will require longer periods in the sun to obtain the same levels of Vitamin D. But please be safe! Be sure to avoid sun-burn and sun damage from over-exposure. Cover up with clothing or safe sunscreens (avoid sunscreens with harmful chemicals) when in the sun for longer periods of time. You can also boost your skin’s natural sun protection by eating a healthy diet full of antioxidants.
• If you’re unable to get enough Vitamin D from the sun (i.e. if you live in the Pacific Northwest), take a Vitamin D3 supplement. Although the FDA daily allowance for Vitamin D is 400 IU’s, this is only enough to prevent rickets. Many doctors are currently suggesting a minimum dosage of 1000 IU’s for optimum health. Vegans will need to take supplements in Vitamin D2 form since D3 is made from lanolin (sheep’s wool). A higher dosage of this synthetic version might be needed to receive the same benefit.
• If you eat meat and animal products, choose pasture raised animals (animals that eat grass out in the sunshine), and eat your fatty fish. If you are vegan, you can eat more kelp, mushrooms, and fortified foods.
• For your body to produce and synthesize Vitamin D, magnesium is needed, so be sure to eat plenty of greens, whole grains and beans. Also be sure to eat heart healthy fats for proper absorption since Vitamin D is a fat-soluble vitamin.

So that’s the deal!

What are your thoughts? Leave a comment below…