Vitamin D
Vitamin D is a fat soluble vitamin that is important to many processes of the body. Vitamin D is produced by the body through sun exposure and due to the use of sunscreens and limited sun exposure, many women are Vitamin D deficient. Vitamin D can be obtained through foods and supplements.
Benefits of Vitamin D
Bone health through alteration of calcium metabolism
Supports immune system
Supports brain and nervous system health
Supports cardiovascular health
Protection against cancer, type 1 and 2 diabetes and other illnesses
Affects glucose and insulin metabolism
Supplementation may reduce the risk of viral illnesses
Insufficient levels may affect allergies and asthma
Supplementation may be anti-inflammatory for the body
Supplementation can affect vaginal and vulvar health
Supplementation may help with cancer prevention
Supplementation may help with mood and sense of well being
Supplementation
Supplements are reported in micrograms and IU (International Units)
One mcg of vitamin D represents 40 IU of vitamin D
The recommended daily allowance of vitamin D is 600 IU for adults under the age of 70 and 800 IU for adults over 70
Many individuals are deficient in vitamin D, therefore recommendations should be adjusted
Symptoms of Vitamin D deficiency
Fatigue
Depression
Cognitive impairment
Hair loss
Viral illnesses
Pain in bones, joints and muscles
Poor would healing
Diabetes
Obesity
Hypertension
Bone loss
Food Sources for Vitamin D
Fish oil and fatty fish
cod liver oil, 1 tablespoon: 1,360 IU
herring, fresh, raw, 4 ounces: 1,056 IU
swordfish, cooked, 4 ounces: 941 IU
salmon, sockeye, cooked, 4 ounces: 596 IU
sardines, canned, 4 ounces: 336 IU
Raw maitake mushrooms, 1 cup: 786 IU
Supplement Resource for Vitamin D