The D-Brief on Vitamin D
Hi friends, happy March! We’re currently in Prescott, AZ (living that nomad life) and it’s snowing buckets outside. We’re supposed to get 14” today and this normally snow-loving gal is over it. I’m from North Carolina, where it’s currently 65 degrees, and I still maintain that March = Spring, but the west strongly disagrees.
Because we’ve spent the last couple of months in snowy, cold climates, I’ve been diligent about taking Vitamin D3. Which brings me to today’s little dose of joy… if you can’t get real sunshine, a Vitamin D supplement is a game changer.
Your body naturally produces Vitamin D in the skin after sun exposure, and it can also be found in some of the foods we eat. However, most of us don’t get enough, and it’s especially tough in the winter, when we can go months without consistent sunshine. I've taken 10 mcg (400 IU) of Vitamin D3 every winter morning for the past three years, and it’s had a noticeable positive impact on my mood.
Some of the benefits of Vitamin D:
Supports bone health
Is integral to your body’s ability to absorb calcium
Lowers your risk of cognitive decline
May reduce depression and anxiety
May reduce your risk of cancer-related death
In addition to getting sun exposure when possible, you can also up your Vitamin D intake by eating foods that are either naturally rich in Vitamin D or that are fortified. Salmon, egg yolks, shrimp and mushrooms are all good natural sources, while dairy milk and some cereals and yogurts are fortified.
Why take Vitamin D3 as opposed to Vitamin D2? According to The Nutrition Source at Harvard Health, “A meta-analysis of randomized controlled trials that compared the effects of vitamin D2 and D3 supplements on blood levels found that D3 supplements tended to raise blood concentrations of the vitamin more and sustained those levels longer than D2.” Both are easy to find in stores, and Vitamin D2 is vegan, so if that’s important to you, Vitamin D2 is still a great option.
If you’re riding out the tail-end of winter like a lot of us, stay strong, it’s (hopefully) coming to a close here soon! Add a Vitamin D supplement to your routine and let me know if you notice a difference. And if you’re lucky enough to live somewhere that’s already embracing spring, go soak up the sunshine on behalf of the rest of us!
Sources:
https://www.healthline.com/health/food-nutrition/benefits-vitamin-d