Vitamin D is the sunshine vitamin, because much of our Vitamin D comes from the sun. However, in the non-summer months, we do not absorb as much Vitamin D as we need to stay healthy throughout the year.
A fair skinned person absorbs 10,000 IU when out in the sun in prime time, 10am-2pm, for 20 minutes. A darker skinned individual would need 2 hours in the sun during prime time to absorb the same amount. Note that sunscreen blocks the absorption of Vitamin D so if you fall in the fair skinned category, get at least 20 minutes of sun without sunscreen. If the sun is not strong, we recommend the same for dark skinned.
ALL ABOUT VITAMIN D
Vitamin D is a fat soluble vitamin, that is, it is dissolved using fats. It is best taken with a meal that contains fats.
Low Vitamin D levels are implicated in the flu virus, other viruses, cancer, and chronic disease states. Supplementing with Vitamin D is suggested in the treatment of respiratory infections and colds (1) and helps protect against colds and the flu (2).
How Vitamin D works in respiratory infections is by boosting levels of natural antibiotic-like substances in the lungs (2). Daily or weekly supplementation reduced the risk of infection by 50% in those with low Vitamin D levels, and by 10% in those with higher levels (2).
“The bottom line is that the protective effects of vitamin D supplementation are strongest in those who have the lowest vitamin D levels, and when supplementation is given daily or weekly rather than in more widely spaced doses.” (2)
There are optimal Vitamin D levels, and these are between 50-80. In order to get checked, Vitamin D levels are checked in the blood. You can ask your doctor for a lab slip, or do an at home test such as Everly Well (Get 12% off using the link – this test is $79 and may be cheaper than lab work depending on your insurance).
Dosages depend individually on your levels, but most people are deficient and would do well with 5000 IU daily, up to 10,000 IU. If you find that your levels are not in the optimal levels, take 5000IU daily, and take 10,000IU once every few days, then recheck levels. For children, 1000-2000IU is an average dose suggestion. We recommend you start taking Vitamin D in September through May, and have your levels checked, and rechecked if needed.
Three products that we recommend are:
Vitamin D capsules by Thorne Research or Pure Encapsulations
Vitamin D drops 1000 IU by Thorne Research or Pure Encapsulations
Kids Chewable by Rainbow Light (if you can do drops, I recommend over chews)
Vitamin D is also found in mushrooms but not many other foods.
Have you had your Vitamin D levels checked?
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