Jessica Budgell, Holistic Nutritionist
The clock has just turned back – daylight savings time is in effect. The days of summer and sunshine are sadly (but only seasonally) gone. With this retreat into the shorter days of winter, comes increased cloud-cover and rain to feed the earth we call home.
Although the bushes, trees, and wildlife find respite in the rain, the rest of us bi-pedal humans often do not. The clouds filter the sun, blocking it from casting its nourishing rays upon our skin and as a result, we fail to obtain the necessary Vitamin D!
It’s difficult to know exactly how much vitamin D we get from the sun, because once the vitamin D is activated it still has a bit of a journey through the liver and kidneys before it becomes fully usable by our bodies. The general rule of thumb is that approximately one hour of sunshine a day will help ensure adequate levels of vitamin D.
So, why do we want this vitamin anyway? And what do we do on dismal Vancouver days?
Vitamin D has been a hot topic in recent years – a lot of research has come out on its importance for optimal health.
The following are some examples of its benefits. It is needed for:
1) Calcium Absorption – critical for the prevention of bone loss
2) Mood Regulation – vitamin D encourages the production and release of serotonin (the ‘feel good’ hormone).
3) Strengthening the Immune System – needed for the maturation of white blood cells, your first line of defense against many types of infections
4) Cancer Prevention – adequate vitamin D levels is highly correlated to reducing ones risk of getting various types of cancers including colorectal, breast and prostate, and
5) Overall general health and disease prevention.
Ideally, of course, we would be able to get enough sunlight each day to meet all of the above needs. However, we know life isn’t always ideal, so we offer the next best thing: Nutristart Quick D. This is a liquid vitamin D3 supplement and all you need is one drop under the tongue to give you your daily dose of 1000 IU (International Units).
That dosage is appropriate for an average adult. However, if you are someone who is immune-compromised (has an auto-immune disease, cancer, or catches colds or flus frequently) then you should consider increasing your dosage upwards to 4000 IUs per day.
To determine the dosage needed to meet your individual needs, book an appointment with one of our Naturopathic Doctors or Holistic Nutritionists who will be happy to discuss your health in full detail.
As a nutritionist, I prefer to first and foremost consider how I can get my vitamins and minerals from food sources. Unfortunately, in this case, vitamin D isn’t abundant in a large variety of foods.
Some foods highest in vitamin D include:
• Salmon – 4 oz = 511.43 IU
• Sardines – 3.2 oz = 175.09 IU
• Eggs – 1 each = 43.5 IU
• Shiitake Mushrooms – ½ cup = 20.3 IU
As you can see, it proves to be very challenging to acquire your vitamin D needs through nutrition alone, and most sources are not vegan or vegetarian friendly. Because of this we recommend that all Vancouverites take Nutristart Quick D liquid supplementation in the winter months.
Of course, if you’re taking a vacation to somewhere sunny and warm, you won’t need to supplement while you’re there. Lucky for those living South, this isn’t a concern of theirs!
