Ask George - Vitamin D

Summer is here and it's the best time to have your Vitamin D levels increased by the sun. But is it really the best option? Why do we need Vitamin D? Did you know that Vitamin D is actually a hormone?Despite our ongoing dun exposure, Australians, especially West Australians have some of the lowest Vitamin D levels. The reason for this that we need to get at least 10 minutes of good sun exposure every day to increase Vitamin D levels in the body. Good sun exposure is that point where your skin starts to turn red, so many of us tend to burn before we absorb enough sunlight to convert to Vitamin D.    

 

Why is it so important?

Vitamin D Deficiency has been linked to many cancers, high blood pressure, heart disease, diabetes, depression, fibromyalgia, chronic muscle pain, osteoporosis, osteopenia (bone loss) and even to autoimmune diseases like multiple sclerosis.

 

How can we increase our Vitamin D Levels?

 

 

  1.  Have your 25-OH Vitamin D levels Tested.

Optimal ranges for optimal health are between 40-65 ng/ml. Those with darker skin tones will have lower levels of 25-OH Vitamin D. The melanin in darker skin tones, blocks ultraviolet light from being able to produce Vitamin D in our bodies.

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  2. Take the correct type of Vitamin D supplement

Vitamin D3 is the active form, and many supplements and prescriptions contain Vitamin D2 which is not biologically active.

If you are deficient, supplementing with 2000 – 5000 IU of Vitamin D3 daily for 3 months (under a doctor’s supervision) is a good way to increase your levels. Once they have reached the optimal range, taking a maintenance dose of 1000 – 2000 IU daily is a good idea. Those people who spend more time indoors may need to take higher doses. Please ensure you are being supervised by a doctor when started and maintaining supplementation.

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  2. If you don't like the idea of taking multiple tablets, we can compound vitamin D into higher doses per tablet at a very competitive price.
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  4. Eat Dietary sources of Vitamin D which include the following:
  • Fish Liver Oils (Cod Liver Oil) – 1 tbsp (15ml) contains 1360IU of Vitamin D
  • Cooked Wild Salmon – 100 grams contains 360 IU
  • Cooked Mackerel – 100 grams contains 345 IU
  • One Whole Egg – contains 20 IU
  • Porcini mushrooms – 114 grams contains 400 IU

This vitamin is critical for good health. Start aiming for optimal levels under your doctor’s supervision and watch how your health improves!

Written by George Salib

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