Winter is here and with the colder temperatures come shorter days and less sunlight, and that translates to less Vitamin D. Since we no longer absorb Vitamin D through sunshine during the winter months, it’s imperative that we obtain this essential and vital ingredient in our daily health regimen through other means.
Vitamin D is most commonly known for treating and preventing rickets (softening of the bones), but we also know that Vitamin D is critical to bone growth, density and strength. It helps to prevent tooth decay and builds strong teeth. But one of the most important factors of Vitamin D is its ability to help keep and maintain a healthy immune system, fighting off viruses such as common cold and flu strains, during the winter months.
Current studies show that individuals with higher levels of vitamin D (2,000 units or more) had a 50% reduced risk of developing colorectal cancer and women with at least 4,000 units of Vitamin D in their blood were 50% less likely to develop breast cancer, so it’s not just strengthening our immune system from common viruses that it benefits.
The two main forms of Vitamin D are: Vitamin D2, found in plants, and Vitamin D3, found in animals. The animal-derived Vitamin D3 is more superior and we should always try to consume this form through concentrated food sources of animal-derived Vitamin D such as salmon, sardines, shrimp, milk, cod, and eggs. Sockeye salmon is one of the richest forms of Vitamin D as a 4-ounce serving of baked or broiled sockeye salmon provides over 700IU of Vitamin D compared to the same 4-ounce serving of Chinook salmon, another excellent source of Vitamin D, which supplies only about 400 IU.
Cod liver oil is another readily available and most economical form of natural Vitamin D and also contains good levels of Vitamin A, which works synergistically with Vitamin D to promote bone growth and immune function. It has made a come back in recent years and you can now easily find good quality versions, with added natural flavors such as lemon or orange to take away any fishy taste. If you are completely squeamish about ingesting cod liver oil, then you can take D Drops, which is a concentrated form of Vitamin D without the oil.
It is always important to try to find a natural form of Vitamin D as synthetic forms cannot be readily absorbed into your system and can actually harm and weaken your immune system.
Whatever form you choose, just remember to take your daily dose of Vitamin D during the winter months to protect you from the cold and flu and help increase your immunity overall. The National Academy of Sciences recommends the following as a set Tolerable Upper Intake Levels (ULs) for Vitamin D as follows:
Infants, 0-12 months, 1,000 IU per day;
Children and adults, 2,000 IU per day;
Pregnant and lactating women, 2,000 IU per day.
