The Sunshine Vitamin

Did you know that 40-60% of the US population is deficient in the beneficial (and crucial) vitamin D, otherwise known as “The Sunshine Vitamin”?

This is especially true for those living in a northern region and because it is extremely rare in foods, it's nearly impossible to get all of our needs from food alone.

What is it and why are we deficient?

Simply put, Vitamin D is a fat-soluble vitamin that is produced by the body in response to sunlight exposure on the skin. However, in order for our bodies to convert the cholesterol in our skin to Vitamin D, we need UVB exposure, which is typically what we are trying to avoid when we lather ourselves up with sunscreen.

When we apply an SPF of 8+ or higher, the amount of Vitamin D that can be made by the body decreases by about 95%, which is great for skin cancer prevention, but not for your Vitamin D requirements – or your overall health and well being. If you think you’re getting your daily dose when sitting in a sunny window at work or driving down the highway, think again. Window glass blocks essentially all UVB rays preventing the skin’s absorption.

Do you have darker skin AND live in a northern region (think: north of an imaginary border from Northern California to Boston)? You have higher levels of melanin in your skin which makes your skin better at screening out most of the already limited sunlight you’re exposed to for those 4-6 months out of the year.

And if getting older wasn't enough already, as we age, our body’s ability to produce Vitamin D is reduced by 75%. 

If you're a plant-based eater, have malabsorption issues, or have Crohn’s or Celiac disease, you’re at higher risk for deficiency as well.

Pregnant or trying to conceive? It's highly recommended you take additional supplementation to support both you and your baby during this time. Most prenatal vitamins contain 400 IU and studies have shown taking an additional 4,000 IU daily had the greatest benefit for preventing pre-term labor and infections.

Low levels in the body are associated with:

• Increased risk of cancers

• Development of diabetes

• Decreased immunity

• Elevated blood pressure

• Neurological disorders

• Increased symptoms of anxiety and depression

The take-away? We all need Vitamin D supplementation!

Food vs. Sun vs. Supplements

Vitamin D is extremely rare in foods and the likelihood that you’re getting in enough daily from food alone is pretty low. Some good sources include fatty fish such as salmon and tuna, fish liver oils such as cod liver oil, mushrooms, whole raw milk products, and eggs so begin making an effort to eat more Vitamin D-rich foods.

Additionally, attempt to get at least 15 minutes of sun exposure (without sunscreen), 2-3 times per week.

However, the easiest way to ensure adequate amounts in our system is through simple supplementation and it's one of top recommendations for everyone. 

How much do you need?

The official recommendation for supplementation is only 400 IU but this is purely to prevent deficiency, not for optimal health. The recommended intake to maintain OPTIMAL and HEALTHY levels in the body (which is what we strive for, right?) is approximately 4,000 IU (from sun, food, and supplementation). That's a big difference! And if you’ve been deficient recently and are trying to regulate your stores, you might require up to 5,000/day for 6-12 weeks afterwards.

My go to D supplement is Thorne liquid D. It has 1,000 IU in 2 drops so you can adjust for your own personal requirements. 

Example:

• Pregnant or trying to conceive and taking a prenatal that has 400 IU, add an additional 6 drops (3,000 IU) of Liquid D

• Northern regions and darker skin: Take 4,000-5000 IU in winter months and 2,000 IU in sunny months

• Aging population 5,000 IU

*I recommend discussing your personal vitamin D status and supplementation needs with your physician, nutritionist, or dietitian before considering a vitamin D supplement. 

And in regards to sun exposure, I am not recommending you avoid sunscreen, but balance your exposure with/without protection so you absorb your D needs while still preventing your risk of developing skin cancer.

If you're unsure of your personal needs, feel free to reach out!

Happy sunning!

All About Omega's

Unless you're eating fatty fish 2-3 times a week, or bowls and bowls of kale, nuts, seeds and seaweed, you might want to consider supplementing your diet with this essential fat.

Why? These fatty acids are extremely important in the day-to-day functioning of every tissue in our body and because we can't make enough on our own, and most likely don't eat bowls and bowls of the above, we must obtain them through our diets. Not to mention the modern diet creates an imbalance of Omega's in our body from over consumption of processed plant oils and processed foods...even more reason to supplement Omega-3 (too much omega-6 and not enough omega-3).

Deficiency and imbalance in these fatty acids can lead to a host of problems, symptoms and disorders ranging from organ and immune function, skin issues and mental health. No, thank you. But if you take care to ensure you’re getting adequate and balanced amounts in your daily diet, there are an incredible amount of benefits. Yes, please.

BENEFITS OF OMEGA-3 FATTY ACIDS:

• Improves brain function and enhances memory

• Promotes healthy skin

• Reduces overall inflammation in the body

• Fetal/Infant growth and brain development

• Improves mental health and mood

• Decreases the risk of depression

• Helps with attention disorders

• Moderately decreases blood pressure in those with hypertension

• Reduced risk of cardiovascular disease, cancer and diabetes

• Improves eye health

• Increases metabolism and improves body composition

• Aids in healthy sleep patterns

• Involved in the repair and regeneration of cells

WHere to get 'em:

There are 3 compounds that make up omega-3 fatty acids:

EPA and DHA - Available in fish and algae and have been shown to be the most beneficial. Primarily derived from algae... fish then snack on the algae...and we snack on fish, or supplement with fish oil.

ALA - Found in plant-based foods like walnuts, flax, and chia seeds. ALA needs to be converted to EPA and DHA in the body. Not all that you consume is able to be converted, which is why it takes a lot of plant based intake to get your requirements. If you are purely plant-based, you most likely need additional supplementation.

FOOD RECOMMENDATIONS:

• Eat wild-caught, cold-water fish such as salmon, mackerel, sardines, and albacore tuna 2-3 times a week.

  • If, like most people, your diet doesn’t include that amount, then you’ll need to supplement.

  • Note: Not all fish are created equal! A farm-raised fish may contain less omega-3 fats, more omega-6 fats, and more contaminants. Research where your fish comes from, rotate the type, and choose WILD over FARMED

• Include plant foods like flax seeds, hemp seeds, chia seeds, walnuts, green leafy vegetables, spirulina and seaweed

What to look for in a Supplement:

*Choose brand names that have proven reliability and you know they source well

*Make sure they are purified and have the USP verified mark (US Pharmacopoeia)

*Algae is the base of the food chain for fish and where they get all their EPA/DHA. Consider going directly to the source and choose a high-quality algae supplement

*If choosing fish oil, choose a high-quality oil that states it is highly-concentrated, molecularly distilled and purified with no heavy metal contamination

*Look for a company that doesn’t contribute directly to the depletion of fish and that uses smaller fish such as herring and mackerel that are less likely to carry toxins. 

*Avoid cod liver oil (cod are long-living fish that over time accumulate environmental toxins)

Supplement dosage recommendation:

ALGAE OIL – 200-300 mg/day if you have a balanced fat intake, 500-1000mg 2x/day for optimal benefits. Try this one

FISH OIL – 3-9g/day of total fish oil (1-3 g EPA + DHA) Try this krill oil

Let me know if you have any questions or need any more recommendations! 
 

Health Note: Check with your doctor first if you are on blood thinners such Warfarin, Coumadin, Heparin or if you regularly take baby aspirin.