Everything to Know About the Sunshine Vitamin 🌞
It is no secret that as Christmas time inches closer, colder days are upon us and that means less sunshine exposure ❄️
CUE VITAMIN D!!
It is well-known as the sunshine vitamin 🌞
WHY do we even need it??
First things first, vitamin D is essential for blood calcium homeostasis (aka helps to absorb calcium in the body) & supports kidney health, small intestine health, & of course BONE HEALTH 🦴
It induces specific cell response effects such as:
Muscle structure & function 💪
Increased calcium uptake and absorption
Increased intracellular calcium concentrations
Blood phosphorus homeostasis 🩸
Regulation of gene expression in target cells 🧬
HOW can we get it most optimally in the diet?🤔
Vitamin D doesn’t require digestion and can be absorbed into the intestine with the help of fat in the gut. Meaning, consuming this vitamin with a FAT source best supports optimal absorption.
Vitamin D is naturally found at high concentrations in fatty fish & their oils (swordfish, salmon, tuna, cod liver, & sardines) 🍣🐟
BONUS: These are all contain healthy fats to aid the absorption of vitamin D!💯
Vitamin D is often fortified to foods so that it is more attainable in the diet: milk🥛, yogurt, cheese🧀, butter, margarine, and some orange juices!
If you choose to supplement it instead (as shown in the video), be sure it is vitamin D3 (not D2!) and from a trusted brand that is 3rd party tested like @nordicnaturals (pairs well with omega-3s too!)
The Recommended Dietary Allowance (RDA) is 600IU in those ages 1-70. Of course, specific needs range depending on individual factors (ex: recovering from an injury, fat malabsorption)!
Those deficient in vitamin D (may be as high as 80%) are at an increased risk of BONE ISSUES such as:
Osteomalacia (bone softening)
& muscle pain/weakness
Stay tuned to discover the benefits of another COMMONLY DEFICIENT nutrient that complements vitamin D: OMEGA-3s !!!
Until Next Time,
Your RD Fuel Good Experts 🍍