What you need to know about Vitamin D during the Winter months | Mankato Chiropractor

Dec 24, 2014

During the long winter months, we often find ourselves cooped up inside trying to avoid the cold and snowy weather outside. Not only do we long for warmer temperatures, but the lack of natural sunlight exposure may also be hindering our body’s vitamin D levels. According to the Institute of Medicine, individuals between the ages of 1-70 should be getting 600 IUs (international units) of vitamin D per day and for those 71 and older, 800 IUs per day. Your Mankato Chiropractor wants to ensure you are getting adequate amounts of vitamin D on a daily basis.

Vitamin D is a fat soluble vitamin that is obtained from the UV rays of sunlight, food sources, and dietary supplements. Very few natural foods contain vitamin D. Fatty fish such as salmon, tuna, and trout are some of the best sources. Small amounts of vitamin D can also be found in beef liver, egg yolks, cheese, and mushrooms. More commonly, Americans consume dietary vitamin D through fortified foods such as milk, orange juice, yogurt, and cereal. For those who do not reach the recommended daily intake through food and sunlight, there are supplements available to help boost consumption as well. 

Vitamin D plays many vital roles in the body. It aids in calcium absorption in the gut, as well as maintaining proper blood calcium and phosphorus levels. This is essential to healthy bone growth and repair. Other conditions vitamin D can help prevent and/or treat are osteoporosis, rickets, bone pain, bone loss secondary to hyperparathyroidism, low calcium and bone loss due to renal failure, and osteogenesis imperfecta (genetic disease causing extremely fragile bones). It is also used for boosting the immune system, high blood pressure, high cholesterol, asthma, COPD, rheumatoid arthritis, muscle weakness, and more!

Vitamin D deficiency is a common problem that many are unaware of. It can be found all over the world, in all ages, races, and ethnicities. However, there are a number of factors that can increase your risk. People living in higher latitude locations have less year-round sun exposure due to the low angle of the sun, and therefore decreased vitamin D production. On the contrary, those living in warmer climates do not always meet the recommended vitamin D levels either. With the well-known link between sun exposure and skin cancer, many try to avoid the sun. By staying inside, wearing protective clothing, and lathering on the sunscreen, we are also decreasing vitamin D production. The elderly are also at high risk of deficiency. As we age, our skin’s ability to produce vitamin D declines. This is why osteoporosis is often more prevalent in the older population. Individuals with dark skin tones are also at higher risk. The darker the skin, the more pigmentation it contains. Pigmentation acts as a natural sunscreen blocking out the sun’s rays, which in turn decreases vitamin D. Visit your Mankato Chiropractor if you feel you are at risk for vitamin D deficiency to discuss natural methods of increasing your levels today!

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