Fall is fully upon us in central Illinois and the days are shorter and shorter. The decrease in the hours of available daylight as well as the intensity of the sun’s rays have a very strong effect on the levels of vitamin D in humans. Vitamin D plays an important role in nutrient absorption, overall health, and even mood, yet ¾ of U.S. teens and adults are deficient. Let’s talk about sources, benefits, and steps to boost your levels of vitamin D.
Sources of Vitamin D
The primary source of vitamin D (80-90%) is through exposure to sunlight, which causes a series of chemical reactions to occur within the skin. This produces an inactive form of vitamin D which is then activated in the liver and kidneys. Overdose from the sun is impossible and 10 minutes of midday sun in shorts and tank top with no sunscreen will provide about 10,000 international units of vitamin D. Sources of food that contain naturally high levels of vitamin D are very limited and as a result some foods have been fortified with the vitamin. Another source of vitamin D is through prescribed supplementation and requires blood work to monitor the levels of vitamin D.
- Cod liver oil 440 IU (100% DV) 1TSP
- Salmon 400 IU (100%DV) 3 oz
- Mackerel 400 IU (100% DV) 3 oz
- Tuna 228 IU (57% DV) 3 oz
- Sardines 164 IU (41% DV) 3 oz
- Raw milk 98 IU (24% DV) 1 Cup
- Eggs 41 IU (10% DV) 1 Large
- Caviar 33 IU (8% DV) 1 oz
- Mushrooms 2 IU (1% DV) 1 Cup
Benefits of Vitamin D
Vitamin D is a fat-soluble vitamin that is primarily responsible for the intestinal absorption of calcium, iron, magnesium, phosphate and zinc. It also has an effect on 3,000 of the 30,000 genes in your body. Everyone knowns that vitamin D is good for your bones, but most are unaware of the other benefits of maintaining proper levels.
|Improves immune system function||Fights symptoms of seasonal depression|
|Fights off cancer||Helps fight autoimmune disease|
|Strengthens bones||Improves skin issues like eczema and psoriasis|
|Improved muscle strength||Increase calcium and phosphate levels|
|Reduce risk of developing MS in women by 40%||Decrease respiratory infections in children|
|Heart disease||Decrease likelihood of diabetes|
Steps to Increase Vitamin D
The best way to boost your vitamin D level is to get out in the sun, but unfortunately during the fall and winter the weather doesn’t quite cooperate in central Illinois. The second best option is eating fatty fish, cod liver oil, and mushrooms. Getting the best fresh fish in central Illinois is once again not ideal. The last and best option to increase your vitamin D levels is to us prescribed supplementation.
Supplementation of vitamin D requires a simple blood test to assess the current levels in the body and those levels are used as a guide calculating the appropriate dosage. Periodic blood draws are needed to reassess the vitamin levels and adjust the dosage as needed. Once the average level is reached supplementation on maintenance level is suggested to keep the levels at the optimum. Here at Senara we have the equipment and staff available to test your blood and prescribe the proper dosage of vitamin D that is necessary to improve your health.
Call 309.693.9600 to schedule a consultation.
Senara Health and Healing Center, located in Peoria, Illinois, offers a multidimensional approach to chiropractic,functional and anti-aging medicine, and wellness care. Using the latest advancements in holistic health, they advance their mantra, Live Life Well, to their guests. Established as Kramer Chiropractic in 2002, the facility moved and expanded it’s services in late 2011 to Senara Health and Healing Center & Spa.Senara Medical Weight Loss and Anti-Aging Center was launched in 2015.