The Sunshine Supplement: How To Beat A Vitamin D Deficiency

each of us varies when it comes to the right supplements that match our body types, but one place almost all of us fall short is in the department of vitamin D. This essential nutrient -- which is actually a hormone! -- is known for reducing depression, boosting our mood and our immunity. As we can't all move our office situation beach-side, we're talking to functional medicine pro, Dr. Mark Hyman, about realities of vitamin D deficiency, and simple ways we can counter it...

What vitamin deficiency affects over half our population, is rarely diagnosed, has connections to many cancers, high blood pressure, heart disease, diabetes, depression, fibromyalgia, chronic muscle pain, bone loss and autoimmune diseases like multiple sclerosis? The correct answer would be vitamin D, which actually isn’t a vitamin or nutrient; it’s a hormone produced from a photolytic reaction with ultraviolet (UV) light.

 

Many of us live in more northern latitudes (in 2017, that would be pretty much anywhere north of Florida), where ample sunlight is not available year round. Even for those who do have year-round sunlight, many spend most time indoors or slather on sunscreen when they do go out.That means we probably need to get vitamin D from our diet.

I prefer patients get nutrition from food whenever possible, but vitamin D presents some obstacles. Food sources are minimal, which is why manufacturers fortify dairy and other food products with vitamin D. Some plants contain small amounts of the non-biologically active form of vitamin D, such as fungi-yeast, molds and mushrooms. The best animal sources are liver, and especially cod, herring, and sardines. Still, unless we’re eating 30 ounces of wild salmon a day or downing 10 tablespoons of cod liver oil a day (highly doubtful!), we should supplement with vitamin D to get optimal amounts.

Among the obstacles for your body to make sufficient vitamin D include age. The average 70-year-old creates only 25 percent of the vitamin D a 20-year-old does. The government recommends 200 to 600 IUs of vitamin D a day. That amount prevents rickets, a disease caused by vitamin D deficiency. But that begs a very serious question: How much vitamin D do we need for optimal health, not just deficiencies?

Much more than we think.

When my patients reach optimal levels, they frequently tell me how much better they feel. I see major improvements in their health. That’s why I put nearly every patient on vitamin D supplements, which are inexpensive and easy to take via softgels or liquid drops. At the same time, more vitamin D is not always better and very high levels can become toxic. These five strategies can optimize our levels to get all of this workhorse hormone’s benefits. [olists num=1]

The Chalkboard Mag and its materials are not intended to treat, diagnose, cure or prevent any disease. 
All material on The Chalkboard Mag is provided for educational purposes only. Always seek the advice of your physician or another qualified healthcare provider for any questions you have regarding a medical condition, and before undertaking any diet, exercise or other health related program. 

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