Purpose
Vitamin D is a fat-soluble vitamin in which many people are deficient in, especially those who live in northern latitudes or have difficulty absorbing nutrients.
Vitamin D:
- Turns genes on and off
- Affects various cells related to bone health
- Immune function
- Protection against cancer
Recommended Daily Intake (RDI)
RDI may be a sufficient amount of Vitamin D level for maintenance if the level is already within an optimal range. Dosing may need to be increased for those that are Vitamin D deficient. It is nearly impossible to rely solely on consuming enough dietary Vitamin D to maintain optimal Vitamin D levels. Dietary consumption, safe sun exposure, and supplementation are key approaches for optimal Vitamin D.
| Female | Male | Pregnant | Breastfeeding | |
| Birth to 12 months | 10 mcg | 10 mg | - | - |
| Children 1-13 years | 15 mcg | 15 mg | - | - |
| Teens 14-18 years | 15 mcg | 15 mcg | 15 mcg | 15 mcg |
| Adults 19-70 | 15 mcg | 15 mcg | 15 mcg | 15 mcg |
| Adults 71+ | 20 mcg | 20 mcg | - | - |
Signs and Symptoms of Deficiency
A lack of vitamin D can affect different parts of your body, from your bones to your heart. Some effects you may experience with vitamin D deficiency are:
- Increased incidence of illness or infection
- Fatigue
- Bone and Back pain
- Depression
- Wounds taking longer to heal
- Hair Loss
- Muscle Pain
- Rickets
- Osteoporosis
- Reduced mineral density
- Falls and fractures in seniors
- Greater risk of
- Heart disease
- Diabetes
- Cancer
- Dementia
- Autoimmune Diseases
Food Sources
While sun exposure is the best way to produce vitamin D, some foods also can support your intake of this very important vitamin. All-natural sources like wild-caught, grass-fed and pasture-raised foods will provide the nutrients you need with none of the additives that can be harmful to your health. To enrich your diet with vitamin D rich foods look for:- Wild-caught cod liver oil (excellent source)
- Wild-caught salmon
- Wild-caught tuna
- Grass-fed beef liver
- Pasture-raised eggs
- Wild-caught sardines
Healthy Beings' Strategies to Address Deficiency
Healthy Beings offers supplements and services that can mitigate and address deficiencies you might be struggling with. We also offer recommendations beyond our current available inventory. You will find suggestions below that can help prevent a deficiency. If you are not sure if you have a deficiency, contact us HERE and we will answer questions you might have.
Test and Maintain Optimal Levels!
- Vitamin D Test
- Vitamin D Supplements:
- Initial Health Coach Appointment
- Physician Appointment
Sources
1. https://ods.od.nih.gov/factsheets/VitaminD-Consumer/
2. https://www.healthline.com/nutrition/vitamin-d-101#what-it-is
3. https://www.healthline.com/nutrition/vitamin-d-deficiency-symptoms
