As a response to my previous post I’ve been asked specifically about vitamin D…. “How can I improve my vitamin D numbers?” Here’s a quick summary to help answer this question.
First, you should get tested to know what your level is. Vitamin D is measured in a simple blood test. “Adequate” is any number over 30 ng/ml, but many experts are saying this still isn’t his enough. Optimal is more ideally over 45 or even 50 ng/ml. For example, after taking 5,000 IU of Vitamin D3 for a year my level was 44 ng/ml… and even with that, my doctor recommended I increase to 10,000 IU daily to reach a “more optimal” level.
So how can you increase your vitamin D? I rarely say this, but supplements are by far the easiest and most effective. Food first is always the best rule of thumb, but the problem is there just isn’t much vitamin D in foods. The sun is actually the best way to get it naturally. But this can be problematic. If you live in the northern US then there really are only a few months a year you can actually make significant Vitamin D from sun exposure. Add in sunscreen and you really won’t make much. To make matters even more complicated, the darker your skin, the less vitamin D you’ll make. Melanin (the pigment in skin) had a protective effect. Think of it as a natural sunscreen. So fair skinned people need less time in the sun, but also run the risk of burning. See the problem?
All that said… 15 minutes a few times a week in the sun would be helpful for most and unlikely to cause any burning. Look to expose areas that don’t see the sun often… like belly, back and upper thighs- these areas are more efficient in making vitamin D.
For finding vitamin D foods, you can look to wild caught salmon, sardines, mackerel and canned tuna for a boost in vitamin D. But unless your are eating these daily, you’ll still need sun and/or a supplement.
Vitamin D supplementation can also be confusing. Look for Vitamin D3 (cholecalciferol) as it is the most effective form to raise blood levels. Check with your doctor about dosing, but 5,000 IU per day should be a safe and effective amount. Vitamin D is a fat soluble vitamin so it usually is placed in a carrier oil for supplementation. Look for brands that use olive oil or MCT oil as many lower quality brands use inflammatory vegetable oils that are best to avoid.
If you still have questions please feel free to email me! kbiondolillo@mac.com
In Health,
Kelley
Spark Love and Wellness 