Vitamin D is one of the most undervalued nutrient in the world, since most people assume they are getting enough from the sun – but Vitamin D is a fat-soluble nutrient that plays a key role in almost ALL our physiological functions. As an immune system regulator, Vitamin D is ABSOLUTELY VITAL to a vibrant health…

Get your daily dose of Vitamin D TODAY!

Although there are many forms of vitamin D, the two most common types are vitamin D2 and Vitamin D3. Vitamin D is a fabulous thing and aids in the prevention of:

• Osteoporosis
• Many types of cancer
• Depression
• Diabetes and obesity

According to Dr Mark Hyman, Vitamin D has a huge impact on the health and function of your cells. It reduces cellular growth (which promotes cancer) and improves cell differentiation (which puts cells into an anti-cancer state). That makes vitamin D one of the most potent cancer inhibitors — and explains why vitamin D deficiency has been linked to colon, prostate, breast, and ovarian cancer.

But what’s even more fascinating is how vitamin D regulates and controls genes. It acts on a cellular docking station, called a receptor, that then sends messages to our genes. That’s how vitamin D controls so many different functions – from preventing cancer, reducing inflammation, boosting mood, easing muscle aches and fibromyalgia, and building bones.

These are just a few examples of the power of vitamin D. When we don’t get enough it impacts every area of our biology, because it affects the way our cells and genes function.

But then, how can you get your dose of vitamin D?

Sunlight
Your body makes vitamin D when it’s exposed to sunlight. In fact, 80 to 100 percent of the vitamin D we need comes from the sun. The sun exposure that makes our skin a bit red (called 1 minimum erythemal dose) produces the equivalent of 10,000 to 25,000  international units (IU) of vitamin D in our bodies. The problem is that Although sunlight is one source of vitamin D, there are very few individuals who get enough exposure to reap the benefits that adequate levels of vitamin D provide. Overuse of sunscreen is one reason but then excessive time in the sun can increase the risk of skin cancer.

• Those with fair skin require about 45 minutes of exposure a week
• Those with darker skin may require up to three hours a week

Keep in mind that weather conditions affect proper exposure, so be on the lookout for clouds and smog! In northern areas with limited sunlight, supplementation is a common way to get enough vitamin D.

Food
Food is also a powerful source of Vitamin D, but you’ll have to choose the right elements. If you want to get vitamin D from foods, include the following:

• fatty fish like salmon, tuna, mackerel, herring, and sardines
• Cod liver oil boasts high vitamin D levels, but also contains a lot of vitamin A, which may be toxic in large amounts
• Other foods packed with vitamin D are eggs, fortified milk, select yogurt brands, and cheese products.

Supplements
High quality multivitamins contain approximately 50 – 1,000 IU (International Units) of vitamin D in each capsule or tablet. If you are considering supplements, check in with your primary care physician before starting a regimen.

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Ashrafi Bhagat
Integrative Nutrition Health Coach
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