Let’s Talk About the D
As the weather gets colder and the days get shorter, we feel stuck indoors more. Sunlight is a source of vitamin D and fall and winter are often associated with lower levels of vitamin D. The sun, for some people, is a main source of vitamin D. When UV rays hit your skin, it creates vitamin D through a process of reactions that occur in your liver.
Vitamin D is a fat-soluble vitamin and therefore can be absorbed more readily when consumed with a fat in your diet. Many sources of vitamin D contain a source of fat, for example fatty fish, eggs and milk. It can also be stored in fat cells for use later unlike water soluble vitamins like vitamins B and C. Since vitamin D can be stored, there is potential that you can consume too much vitamin D; more is not always better.
Vitamin D Function
Vitamin D acts as a hormone in the body and helps the absorption of calcium and phosphorus in the intestines and therefore plays a role in bone health, electrolyte balance and muscle health. Calcium is an important mineral/electrolyte for muscle contraction, nerve impulse regulation and bone mineralization. If there is not adequate levels of vitamin D, the consequence can be lower levels of calcium in the blood. The body compensates by pulling calcium out of your bones to use in the bloodstream. To help keep calcium in your bones, make sure you are consuming enough calcium and vitamin D!
Blood Levels of Vitamin D and Depression
Vitamin D levels in the body were looked at in relation to depression and according to the Indian Journal of Psychological Medicine, as blood levels of vitamin D increased, symptoms of depression decreased. The mechanism of action for this currently remains unclear, however if an individual’s vitamin D source is the sun, then spending more time outside or in nature can also have a positive impact on mood as well.
Another speculation is that food sources with the highest amounts of vitamin D (as seen below) also contain omega-3 fatty acids. Omega-3’s have an anti-inflammatory impact on the body and may also play a role in maintaining and promoting mental health. Find more information about diet and inflammation by clicking HERE!
Recommended Dietary Allowance*
Infants (0-1) 10 mcg (400 IU)
Children + Adults 15 mcg (600 IU)
Elderly (65+) 20 mcg (800 IU)
Good and Excellent Food Sources Per Serving
3 oz Wild Salmon = 296 IU or 50%
3 oz Wild Mackerel = 392 IU or 65%
Sardines = 154 IU or 26%
8 oz. Fortified Cow’s Milk = 120 IU or 20%
8 oz. Fortified Plant Milk (soy, almond, coconut, oat) = 112 IU or 19%
8oz. Fortified Orange Juice = 100 IU or 17%
2 Whole Eggs, Cooked = 87 IU or 14%
*Recommended daily allowance is the amount of a vitamin or mineral said to meet the needs of 97-98% of health individuals. Certain conditions or illnesses may cause an individual to need more of certain nutrients.
Schedule a free call with a registered dietitian today to discuss a plan that will work best for YOU!