The Sunshine Vitamin 🌞
This week, we're shining a light on an essential nutrient that's necessary for your health and well-being—Vitamin D. Often dubbed the "sunshine vitamin," Vitamin D plays a crucial role in various functions in the body and understanding how to optimize its levels can significantly enhance your wellness journey.
It’s called the “sunshine vitamin” because when your skin is exposed to sunlight, it makes Vitamin D. The UVB rays from the sun help turn a type of cholesterol in your skin into what will eventually become Vitamin D. This process also involves your liver and kidneys.
The Benefits of Vitamin D
Vitamin D is not just a vitamin; it’s a powerful hormone that influences numerous aspects of our health. Here’s how it benefits your body:
🦴Bone Health: Vitamin D is vital for calcium absorption, which is crucial for maintaining strong and healthy bones. It helps prevent osteoporosis and fractures, especially important as we age.
🦠Immune Support: This nutrient enhances the pathogen-fighting effects of monocytes and macrophages—white blood cells that are crucial to your immune defense—and decreases inflammation.
😊Mood Regulation: Adequate Vitamin D levels are linked to improved mood and may help ward off depression, especially during the winter months when sunlight exposure is limited.
⚖️Hormone Balance: Vitamin D plays a role in regulating hormones, which is particularly beneficial for women experiencing perimenopause and menopause.
💩Digestive Health: It aids in maintaining the health of the gut lining and supports beneficial gut bacteria, which can improve digestion and reduce symptoms like bloating and discomfort.
Getting Your Vitamin D
From Food Sources
Fatty Fish: Salmon, mackerel, tuna, and sardines are excellent sources
Eggs, especially the yolks
Mushrooms: Certain varieties, like maitake and portobello, provide a decent amount, especially when exposed to sunlight
From the Sun
Aim for midday sun, between 10 AM and 3 PM, when the UVB rays are most intense
Around 10-30 minutes of sun exposure on bare skin of arms, legs or back (without sunscreen) 2-3 times a week
From Supplements
For many, especially during the winter months, supplements can be a helpful option
Vitamin D3 (cholecalciferol) is the preferred form as it is more effective at raising blood levels of Vitamin D
You can find supplements in many forms including capsules, gummies, liquids and patches
It’s important to get your Vitamin D levels checked at least once per year (more if you are deficient). If your levels are low, a supplement is most likely be needed to help raise your Vitamin D levels.
There are lots of choices for supplementation, but remember: the best supplement is the one that you will take.
Enjoy those sunny days and stay radiant! ☀️