3 Bears Chiropractic

Which foods should I eat to get more?

Our primary source of vitamin D is sunlight: specifically, full-body exposure to the sun without sunscreen.  Over the past 20 years, our exposure to the sun has diminished greatly amidst fear of malignant melanoma (which continues to be on the rise).  The most abundant food source is cod liver oil, although food sources of vitamin D are not plentiful.

What does it do for me?

The most recent research has illuminated some very surprising facts about vitamin D.  In the past, its main role was thought to be its important role in bone density.  We now have evidence that supports the immune system, cardiovascular system, nervous system, endocrine system, and the musculoskeletal system.

What if I don’t have enough?

It is becoming clear that vitamin D plays a role in many of the chronic illnesses plaguing our country today, including heart disease, stroke, hypertension, autoimmune diseases, diabetes, autism, depression, chronic pain, osteoarthritis, osteoporosis, muscle weakness, muscle wasting, restless leg syndrome, birth defects, allergies, and periodontal disease.  Vitamin D deficiency also appears to play a role in seventeen varieties of cancer.

Who should take it?

Unless you spend time in the sun daily with full body exposure, you could benefit from supplementation.  People with darker skin tones need more vitamin D than fair people.  Fat cells can impair your ability to properly manage vitamin D.  People living in northern latitudes can benefit greatly.  An objective measure is the 25-hydroxyvitamin D blood test, which can be performed in any lab.  Given all the complicating factors, it is becoming standard for physicians to test for this level.  Optimal levels are between 70-100 ng/mL, or sometimes even higher in cases of autoimmune disease.

How much should I take?

Currently, the recommended daily allowance is 200IU, but this is now thought to be a fraction of what you really need.  In fact, we now think everyone needs 10-20 times that amount: 2000-4000IU.  Current research shows that toxicity is only an issue if you take over 50,000IU daily long-term.  To be on the safe side, check with your physician to test your current levels and then supplement accordingly.