Vitamin D - Critical for Great Health

How Can I Get Enough Vitamin D?

We all benefit from increasing our intake of whole-food micronutrients, and for optimal health, many of us also need to supplement strategically. Alongside a nutrient-dense diet, there are five key “superstar” supplements I often recommend to support midlife health. (You can find the brands I trust HERE.)

Today, let’s shine the spotlight on Vitamin D.

Why Vitamin D Matters

Vitamin D is a critical fat-soluble vitamin, and unfortunately, it’s also one of the most common nutrient deficiencies — especially for those of us living in northern climates.

Vitamin D plays many essential roles in the body. It:

• Helps us absorb calcium from food

• Acts more like a hormone than a vitamin

• Supports bone strength and density

• Plays a role in immune health

• Supports cellular growth and repair

• Helps protect mood and may reduce the risk of depression and seasonal affective disorder (SAD)

When vitamin D levels are too low, the risk of bone conditions such as osteomalacia increases. Low vitamin D status has also been associated with a higher risk of heart disease, autoimmune conditions, certain cancers, and overall mortality.

The current “official” minimum recommendation is 400–600 IU per day, but many experts agree this is not sufficient for optimal health, particularly in midlife and beyond.

So how do we get enough?

There are three main ways to obtain vitamin D:

1. Sun exposure

2. Food sources

3. Supplements

Let’s walk through each one.

Getting Vitamin D from the Sun

Vitamin D is often called the “sunshine vitamin” because our skin produces it when exposed to sunlight.

How much vitamin D you make depends on many factors, including:

• Geographic location

• Season and time of day

• Cloud cover

• Clothing and sunscreen use

• Skin tone

A common guideline is 5–30 minutes of sun exposure to the face, arms, legs, or back between 10:00 a.m. and 3:00 p.m., at least twice per week, without sunscreen. Once that exposure is complete, it’s wise to apply sunscreen idepending on your skin type— ideally choosing non-chemical options.

Of course, sunburn should always be avoided. And in many locations — especially during fall, winter, and early spring — getting adequate sun exposure simply isn’t realistic and that's why it's important to learn how to get sun in later pring for foundation and summer to load up vitamin D levels.

Getting Vitamin D from Food

Vitamin D occurs naturally in a limited number of foods, including:

• Fatty fish (wild salmon, sardines, mackerel)

• Liver

• Egg yolks

• Sun-exposed mushrooms

Some foods are fortified with vitamin D, meaning it’s added during processing. These may include milk, plant-based milks, yogurt, breakfast cereals, and some orange juices. Always check labels to see how much vitamin D has been added — and be mindful that many fortified foods can also be high in sugar.

Because vitamin D is fat-soluble, it’s best absorbed when eaten alongside healthy fats.

Even with sun exposure and food combined, many people still struggle to reach even the minimum daily recommendation — which brings us to supplementation.

Getting Vitamin D from Supplements

Supplementing with vitamin D is often the most reliable way to maintain healthy levels, especially in winter months or in northern climates.

Vitamin D supplements are widely available and easy to use, including:

• Vitamin D3 capsules or drops

• Cod liver oil (which also contains vitamin A)

Before starting any supplement, always:

• Read labels carefully

• Check for interactions with medications or other supplements

• Consult a healthcare professional if unsure

I’ve linked the vitamin D supplement I recommend to my clients HERE.

Do not exceed the dosage on the label unless advised by a healthcare provider. For the general population, the upper safe limit is 4,000 IU per day. Excess vitamin D can raise blood calcium levels, which may negatively affect the heart and kidneys.

If there’s any uncertainty, the best approach is a simple blood test. A healthcare professional can assess your vitamin D levels and recommend a dose tailored specifically to you. In some cases, higher doses may be prescribed short-term under medical supervision.

Final Thoughts

Vitamin D is an essential fat-soluble vitamin, yet many people struggle to maintain adequate levels.

The three main ways to support healthy vitamin D levels are:

• Safe sun exposure

• Vitamin D–rich foods

• Thoughtful supplementation

If you’re concerned about your levels, requesting a blood test is the most accurate way to know what your body needs. And as always, supplements should be taken intentionally and as directed.

Small, consistent steps here can have a big impact on bone health, immunity, mood, and long-term vitality ☀️

Recipe (vitamin D): Super-Simple Grilled Salmon

 

Serves 4

4 wild salmon fillets

1 bunch asparagus

1/4 tsp sea salt

1/4 black pepper

1/4 tsp dried parsley

1/4 tsp. dried dill

4 tbsp olive oil

Preheat the oven broiler and raise the oven rack. Place parchment paper on a baking sheet and place fish on top, skin-side down. Surround with a single layer of asparagus.

Sprinkle the fish and asparagus with sea salt, pepper, parsley, and dill. Drizzle with olive oil.

Broil for 8-10 minutes until fish flakes easily with a fork.

Serve & enjoy!

Tip: Serve with a side of rice or quinoa.

 

References:

http://thewellnessbusinesshub.com/yes-nutrient-deficiencies-heres-proof-can/

http://www.hc-sc.gc.ca/fn-an/nutrition/reference/table/ref_vitam_tbl-eng.php

https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/

http://www.precisionnutrition.com/all-about-vitamin-d

https://authoritynutrition.com/vitamin-d-101/

http://neurotrition.ca/blog/brain-food-essentials-sardines

 https://vibrant-living-with-tanya.mykajabi.com/blog/recommended-supplements

https://vibrant-living-with-tanya.mykajabi.com/blog/healthy-fats-don-t-make-you-fat