The importance of vitamin D

As the weather turns in Central Oregon, it’s time to start thinking about supplementing with vitamin D. Vitamin D supports bone health and immune function by promoting magnesium, calcium, and phosphorus absorption. When our skin is exposed to the sun, our bodies naturally create vitamin D, also known as calciferol. As the temperatures drop and the days shorten, making enough calciferol naturally can be challenging and we risk becoming deficient in this important staple.

So how do we know if we are getting enough vitamin D from our diets and the sun? The National Institutes of Health recommends a minimum of 600-800 IU of vitamin D daily. This is dependent on age, risk factors, and your current vitamin D levels.

There are two types of vitamin D: vitamin D2 and vitamin D3. Vitamin D2 is plant-based and found mostly in yeast and fungi. Studies show that vitamin D3 is more effective at raising and maintaining vitamin D levels in the body. Vitamin D3 is what is produced in our skin when exposed to sunlight. It can also be found in animal-based foods, dairy and plant-based milk, and orange juice. When choosing a supplement for the winter months, it is important to look at what type of vitamin D you are purchasing.

If you are not a fan of eating liver on a weekly basis, there are some foods you can incorporate into your diet to help increase your levels of vitamin D.

Mushrooms, especially those exposed to UV light during growing, are a great plant-based source of this nutrient. Mushrooms can enhance the flavor and texture of your meal and one cup of UV light exposed mushrooms can provide more than 700 IU of vitamin D! Do make note that the same cup of mushrooms that were not exposed to UV light during the growth process only offer 10 IU of vitamin D.

Fatty fish, such as salmon and sardines, are some of the richest sources of this needed nutrient. Salmon, which is great for both cardiovascular and bone health, has a great blend of healthy omega-3 fatty acids and vitamin D. It is best to eat wild-caught fish because they contain higher levels of nutrients than the farm-raised fish.

On the fish note, cod liver oil is also a rich source of vitamin D and omega-3 fatty acids, as well as vitamin A. It helps support heart health, bone health, and brain function.

We live in a community rich with chickens, which is great news for us because egg yolks are another excellent source of vitamins D, A, and B12.

Lastly, dairy and non-dairy milk, such as oat and almond, fortified with vitamin D can be an easy option to add to your diet in order to increase your calciferol IU level.

If you don’t think you are getting enough vitamin D in your diet and from sun exposure, make sure to supplement with a multi-vitamin or vitamin D-specific supplement.