Vitamin D is critical to health. Vitamin D is known for contributing to joint and bone health by helping the body absorb calcium. People who have enough vitamin D are less likely to suffer from osteoporosis and joint pain. Vitamin D can also reduce the affects of arthritis and lessen back pain in many individuals. Vitamin D can also prevent certain types of cancers.
Vitamin D is produced naturally by the body when exposed to sunlight. If you are not far from the equator and have a light skin, you can get enough vitamin D by going outside around noon in shorts and a tank top without sunscreen for about 10 minutes. The UV-B rays hitting your skin can manufacture about 10,000 international units of vitamin D, enough for daily needs. Those who live away from the equator, with darker skins and the elderly will need more exposure to the sun.
This sun exposure amounts to about an hour a week. But, most people receive far less exposure to direct sunlight than this. Many people live far from the equator, work indoors at noon, or wear clothing that covers much of their skin.
The Vitamin D Council recommends that most people supplement with 5,000 international units of vitamin D daily to maintain optimal levels.
Vitamin D Deficiency Systems
The symptoms of vitamin D deficiency are often vague and subtle. They don’t shout, “You’re vitamin D deficient.” But, they can still impact your life. Symptoms such a tiredness and general aches and pains are characteristic of vitamin D deficiency.
A Harvard study indicates that worldwide, a billion people have vitamin D deficiency. The study reports that being deficient in vitamin D “may increase the risk of a host of chronic diseases, such as osteoporosis, heart disease, some cancers, and multiple sclerosis, as well as infectious diseases, such as tuberculosis and even the seasonal flu.”
Vitamin D helps keep your immune system strong. So, frequent illnesses or infections like catching cold or getting the flu can point to a deficiency. For example, studies have shown that vitamin D helps reduce the frequency of respiratory tract infections.
Fatigue, tiredness, and even depression can be caused by low levels of vitamin D. Since vitamin D is produced in the body through exposure to the sun, we often feed “down” when Winter comes and we go outside all bundled up, exposing less skin to the sun.
Vitamin D improves absorption of calcium in the bones. When blood levels of vitamin D are low, bones lose strength and bone pain can results. Low bone mineral density and actual bone loss also can occur when vitamin D is deficient. People with lower back pain or pain in their legs may have a deficiency.
Research in the Archives of Internal Medicine shows that people with the lowest vitamin D levels have more than double the risk of dying from heart disease and other causes over an eight-year period compared with those with the highest vitamin D levels.
Foods Rich in Vitamin D
In this video Dr. Axe talks about the important natural sources of vitamin D3:
- wild caught fish like salmon
- raw fermented dairy products like cheese, kefir and yogurt
- egg yokes
These foods, along with some sunshine, can help you maintain adequate levels of vitamin D.
In this video Dr. Axe talk about how to overcome Vitamin D deficiency with diet and lifestyle. Vitamin D is a pro hormone, which is essential for balancing the hormones in your body, and a fat-soluble vitamin, which supports the brain, bones, and tissue. Some warning signs that you may be Vitamin D deficient are if you struggle with any type of mood disorder, autoimmune disease, weak bones, weak muscles, or poor immune system.
In order to overcome a Vitamin D deficiency, you may want to get outside more often to get 20-30 minutes of natural sunlight. The average person should be getting about 5000 IUs a day. You also want to be consuming more Vitamin D-rich foods like wild caught fish, raw fermented dairy products, egg yokes, and mushrooms. Lastly, you want to be consuming a high quality Vitamin D3 supplement (5000 IUs daily). If you want to overcome Vitamin D deficiency, follow these steps, and you will start seeing results!
*This video content is strictly the opinion of Dr. Josh Axe, and is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of medical advice or treatment from a personal physician. All viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Dr. Axe nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.
For more on naturally overcoming Vitamin D deficiency, you can check my article: http://draxe.com/vitamin-d-deficiency/?utm_campaign=Youtube-Nov-2014&utm_medium=social&utm_source=youtube&utm_term=vitamind
If you will not receive adequate vitamin D from these sources, you may want to take a supplement. Here is the supplement I take. It will probably be helpful for you, too.