Vitamin D is probably the most talked about vitamin and yet so many of us are deficient in this vital nutrient. You may assume that living in a hot sunny country is enough to boost your Vitamin D levels. I live in South Africa and after a move from the UK I could not wait to ditch my Vitamin D supplements.
After a chance meeting with a doctor who explained the importance between Vitamin D and Boron I have put myself back onto zee D.
Vitamin D is a fat-soluble vitamin that primarily aids calcium absorption, promoting growth and mineralization of your bones. It’s also involved in various functions of your immune, digestive, circulatory, and nervous systems. A deficiency can lead to a loss of bone density, which can contribute to osteoporosis and bone fractures, Emerging research also suggests that vitamin D may help prevent a variety of illnesses, such as depression, diabetes, cancer, and heart disease.
How much Vitamin D a day do we need?
Recommendations are 600–800 IU of daily vitamin D to be sufficient for the majority of the population. The U.S. Endocrine Society recommends 1,500–2,000 IU per day.
How to raise your vitamin D levels quickly?
- Spend time in sunlight. Vitamin D is often referred to as “the sunshine vitamin” because the sun is one of the best sources of this nutrient. Sun-derived vitamin D may circulate for twice as long as vitamin D from food or supplements. People with darker skin need to spend more time in the sun to produce vitamin D than those with lighter skin. That’s because darker skin has more melanin, a compound that can inhibit vitamin D production. Age can have an impact as well. As you get older, vitamin D production in your skin becomes less efficient. Certain types of clothing and sunscreen can hinder — if not completely block — vitamin D production. Although there’s no official recommendation, sources suggest that as few as 8–15 minutes of exposure is enough to make plenty of vitamin D for lighter-skinned individuals. Those with darker skin may need more time.
- Consume fatty fish. Fatty fish and seafood are among the richest natural food sources of vitamin D. Many of these foods are also rich in heart-health Omega-3 fatty acids
Kinds of fish and seafood rich in vitamin D include:
- Tuna
- salmon
- mackerel
- oysters
- shrimp
- sardines
- anchovies
- Eat more mushrooms – Much like humans, mushrooms produce vitamin D when exposed to UV light. Wild mushrooms — or commercially grown ones treated with UV light — have the greatest vitamin D levels.
- Include egg yolks in your diet – Free-range and pastured eggs are a great source of vitamin D, as chickens with access to sunlight produce more vitamin D in their eggs than those that remain indoors.
- Eat fortified foods – Vitamin D is often added to food staples — such as milk and breakfast cereals — to increase intake of this nutrient.
Reading this makes us assume getting our daily dose of Vitamin D is simple, However, with skin cancer scares and many of us trying to ward off ageing, we are avoiding the sun as much as we can with high protection sunscreen and protective clothing.
But something equally important is the connection between vitamin D and Boron! Boron works alongside vitamin D in your body. Vitamin D supports calcium absorption and bone maintenance. Boron is vitamin D’s co-worker helping to support your body’s bone health! Nowadays, the levels of Boron in our soils are very low and therefore the synergy between Vitamin D and Boron is sadly not there.
Team this factor along with wearing protective clothing/sunscreen in the sun and you’re likely deficient in your Vitamin D!
I’ve got myself onto a daily dose of Vitamin D3 +K2 via a daily oral spray and I would highly recommend you do the same!
