I woke up to snow falling this morning in Edmonton. After a beautiful and longer than usual fall, Winter is officially here. This reminded me that it's that time of year that is crucial for Canadians (especially those further North) to supplement with Vitamin D.
Sources
Food sources of Vitamin D include fatty fish, fish liver oil, eggs, mushrooms, and fortified dairy and cereals. That's it. The major source of Vitamin D comes from sunlight.. which of course is lacking this time of year and why we need to supplement . It's also important to note that Vit-D is fat soluble, which means it has to be accompanied with a fat source to be absorbed and utilized. I always take Vit-D with omega-3 (see the picture posted above with my favorite choice). Other options would be to take it with a tsp. of flax/olive/coconut oil. You should also know that because it is fat soluble, fortified diary products that are non-fat (skim) will not be of any benefit regarding this vitamin.
Health Benefits
-Required for calcium absorption and bone health, cell growth, and neuromuscular function.
-Reduces Inflammation
-Assists the immune system by stimulating white blood cell production.-Acts as an antioxidant by responding to environmental toxins that create oxidative stress.
Deficiency
Vit-D deficiency presents few symptoms and most people don't even know when they are deficient. Fatigue, depression, and general body aches/pains are the most common symptoms, if any at all.
Vit-D deficiency can lead to rickets (a condition in children marked by soft and deformed bones) and because it is so crucial for calcium absorption; osteoporosis.
Low Vit-D may increase the risk of upper respiratory tract infections and is linked to autoimmune diseases such as MS, type 1 diabetes, and Crohn’s disease. It's also a potential risk factor for obesity and insulin resistance leading to type 2 diabetes. Low levels have also been linked to cancer risk and progression, especially breast, prostate, lung, thyroid, and colorectal.
How much do you need?
Health Canada recommends:
- Infants 0 to 12 months: 400 IU (10 mcg)
- Children and adults 1 to 70 years: 600 IU (15 mcg)
- Adults over 70 years: 800 IU (20 mcg)
