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How Do I Correct a Vitamin D Deficiency?

Vitamin DThe most common reasons for Vitamin D deficiency or Vitamin D3 deficiency in North America relates to lack of exposure to sunlight and infrequent consumption of cold water fish such as wild salmon, mackerel & sardines.

Just fifteen to twenty minutes of sunshine each day, full body exposure and your body will manufacture about 10,000 to 15,000 IU’s of vitamin D3 per day. The problem is that most people avoid the sun days due to fears of skin cancer. As winter approaches sunlight diminishes and it becomes too cold in the northern areas to sit outside unclothed so our main source of Vitamin D3 automatically declines.

Exactly what is D3?

Vitamin D is a fat-soluble vitamin that is naturally present in very few foods, added to others, and available as a dietary supplement. It is also produced endogenously when ultraviolet rays from sunlight strike the skin and trigger vitamin D synthesis.

Excessive sun exposure does not result in vitamin D toxicity.

Complete cloud cover reduces UV energy by 50%; shade (including that produced by severe pollution) reduces it by 60%. UVB radiation does not penetrate glass, so exposure to sunshine indoors through a window does not produce vitamin D. Sunscreens with a sun protection factor (SPF) of 8 or more appear to block vitamin D-producing UV rays.

We’ll have to expand our diets by eating lots of foods high in vitamin D and potentially high quality vitamin D3 supplements.  According to Harvard, how much vitamin D our bodies need varies with our age and skin color.  Natural health experts agree that between 5,000 and 8,000 international units (IUs) daily is most beneficial during the winter months.

So… How do I correct a Deficiency?

  • Start with food. Canned salmon is terrific: 500 IU of D in 3 ounces. Canned tuna's good, too: 200 IU in 3 ounces. Each glass of D-enriched OJ and non-fat milk adds another 100 IU.

  • Take a supplement. Swallow 1,000 IUs of D3 a day, 1,200 after 60. Taking it with your omega-3s boosts absorption. Taking vitamin D with a meal helps, too. MaxxAlive D3 Spray. Vitamin D is measured in International Units (IU) and is potent in small quantities - one IU is equal to only 0.000025 milligrams (mg)! Conversely, 40 IU is equal to one microgram (mcg or µg).

  • Get a blood test for D3. It's the only way to know how you're doing. If it's low (below 50), adjust and recheck in 3 months. HelpForHormones.com. The best time to test is in the Fall so that you can better discern how much D3 you will need to supplement.

What is in it for ME?

Your payoff:  Adults with the highest D3 have the fewest "cardio metabolic disorders," a group of health problems that includes heart disease, diabetes, weight gain and insulin resistance.  In other words Vitamin D3 may just be protecting you from brittle bones, hypertension, heart attacks, strokes, diabetes, certain cancers, and more -- as if this list isn't plenty important enough. Vitamin D even perks up your memory!
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