health
Maintaining Vitamin D Levels During The Winter Months By Brenna Burke
Did you know that vitamin D deficiency is indicated in nearly every chronic illness including cancer, heart disease, autoimmune diseases, Multiple Sclerosis, Alzheimer’s disease, Fibromyalgia, childhood obesity, influenza, Autism, and more? It is also a crucial element that helps the body to absorb another important nutrient: calcium. Here in the Pacific Northwest, especially in the winter, we are woefully lacking the sunlight needed to maintain healthy levels of this essential vitamin. Food sources are not enough to ensure healthy levels of vitamin D, so supplements are necessary. However, new research, including one study by the American Academy of Pediatrics, indicates that the current recommendations of vitamin D supplementation are not adequate for the best health. So the biggest question becomes, what is the right dose? Every person will have different needs based on their age, weight, health, and amount of sun exposure. Adults and children are increasingly becoming deficient, particularly in the winter months. The best way to know what your family’s needs are is to have your levels tested by your health care provider using the 25-hydroxy-vitamin D test. Any results under 30 are deficient and results under 50 are considered sub-optimal, which would require
supplementation. The optimal level to prevent chronic illness and maintain good health is 50-80 ng/mL. Our bodies require around 3,000-5,000 IU of vitamin D each day to function properly. Many experts suggest that to restore that back, we need to use our weight to help find the correct supplemental dose: 1,000 IU for every 25lbs, including children, with a maximum dose of 10,000 IU daily for adults. Others suggest a range, depending on the aforementioned factors, between 2,000 IU and 6,000 IU for adults and children over the age of 1. When taking supplemental vitamin D, remember to take it in the morning to effectively mimic the vitamin D one would get during daylight hours. There are also different supplements to consider, however the oil-based vitamin D3 has proven to be most effective. Expose some skin to the sun whenever possible, consult your health care provider about your vitamin D levels, and consider supplementation for optimal health the whole year round. I am not a physician and all information in this article was heavily researched, but does not take the place of a visit to your own health care provider.
Brenna Burke is a mama of three trying to live a green life, pursue greater health and wellbeing for her family and the planet, and teach her children well - all while always seeking the best tips, insight, and fun for those wanting to go a little greener. Brenna blogs at almostallthetruth.com 24 | NW Kids Magazine