If you’re like nearly every other human on earth, you care about your long-term health, which means you should be taking a second look at your vitamin D intake. FYI: Most of us aren’t. Vitamin D has been a topic of major interest in the health and wellness arena mainly because of its long list of health benefits. Globally, we have become more and more vitamin D deficient over the past few years as we continue to slather on more sunscreen and spend more time indoors staring at our screens. The full spectrum of Vitamin D powers are continuously being studied, but what we do know for sure is that the proteins in every cell, organ and tissue in our body binds to vitamin D. It may be time to add more vitamin D into your diet.

SCIENCE MUMBO JUMBO IN LAYMAN’S TERMS

The form of vitamin D consumed is vitamin D3, either in the form of supplement, food or if you happen to be one of the lucky few who live on a sunny island somewhere.. Vitamin D functions like a hormone, which makes it a pretty unique vitamin. Your body converts the vitamin D3 into calcitriol (a steroid hormone.) This hormone then travels throughout your body and works its magic.

THE MAGIC OF VITAMIN D

Vitamin D has major functions that are vital:

• Builds strong teeth, bones and muscles

• Provides anti-aging properties

• Strengthens immune system

• Makes proteins and enzymes that help prevent disease

• Enhances weight loss and decreases body fat

• Supports a strong metabolism

• Reduces depression

DID YOU SAY WEIGHT LOSS?

Ensuring my clients get the proper vitamins and nutrients is key, especially when on a hardcore weight loss regime. Current vitamin D consumption is evaluated and if more is needed it is added through foods, a supplement and sunshine when possible. My favorite vitamin D supplement brand is MegaFood.

HOW MUCH D TO REAP THESE MUST-HAVES

Vitamin D intake is recommended at 400–800 IU/day.

However, most studies show that a higher daily intake of 1000–4000 IU is required to maintain optimal blood levels. I personally take 2000 IUs per day.

HELLO SUNSHINE!

One of the most enjoyable ways to get your daily dose of vitamin D is to spend fifteen minutes three times per week outside, without sunscreen or much clothing. If you happen to live in an area of the globe that doesn’t allow for year-round bathing suit season (hello, Chicago), you’ll need to supplement and eat up.  

EAT YOUR Ds

• Salmon (Grill 4 oz to add to a salad or canned salmon)

• D-fortified eggs (yolk, too)

• Rainbow trout (Grill 4 oz – huge amounts of vitamin D)

• Mushrooms (add to omelet)

• 10 unsalted almonds

• 6 oz fat-free yogurt

• Canned tuna (delish with sliced tomatoes)

• Swiss cheese (melted over whole wheat bread and spinach)

• 1/2 cup D-fortified cereal D-fortified milk (add lots of berries)

WHEN YOU SKIP YOUR DOSE OF D

The symptoms of a vitamin D deficiency in adults can include:

• Sleepiness

• Depression

• Not feeling well, but you can’t pinpoint why

• Muscle pain (even without a workout)

• Weight gain

• You actually start to break bones

NOW WHAT?

Go buy a quality vitamin D supplement, eat lots of vitamin D rich foods and get some sunshine. If you still feel yuck and suspect you’re just not getting enough of this special vitamin, then ask your doctor to perform a simple blood test.