Optimize Your Vitamin D Levels with the four powers
Vitamin D
** Diet / Nutrition
- Increase your consumption of oily fish. Wild salmon, mackerel, beef liver, egg yolks and fish/cod liver oils are some of the best sources.
- Many vitamin D-rich foods are fortified (such as milk), which means that vitamin D has been artificially added.
| Food Sources of vitamin D | I.U. |
| Cod Liver Oil, 1 tablespoon | 1,360 |
| Wild Salmon, 3.5 ounces, cooked | 360 |
| Mackerel, 3.5 ounces, cooked | 345 |
| Sardines, canned in oil, drained, 1.75 ounces | 250 |
| Egg, 1 whole egg (vitamin D is in the yolk) | 20 |
| Beef Liver, cooked, 3.5 ounces | 15 |
** Lifestyle
- Spend 15-30 minutes daily in the sun without sunscreen.
- Correct gut dysfunction to increase your absorption and assimilation of vitamin D.
- Request your doctor test your vitamin D, 25(OH). It’s important to remember that what’s considered normal is NOT the same as optimal.
- In order to maintain bone strength and reduce the risk of fracture and falls, the International Osteoporosis Foundation (IOF) recommends that older adults should have a serum 25OHD of 75 nmol/l (30 ng/ml).
Vitamin D Levels (25 Hydroxy D)
| Deficient | Optimal | Cancer/Heart Disease/Autoimmune | Excess |
| <50 ng/ml | 60-90 ng/ml | 70-100 ng/ml | >100 ng/ml |
** Exercise
Enjoy exercise outdoors in the sunlight 15-30 minutes daily. The UVB rays cause your body to produce vitamin D naturally. Remember, some sun exposure is healthy while overexposure, to the point where you burn, is not.
** Nutritional Support:
-
Cod Liver Oil. Cod liver oil contains vitamin A. You’ll increase your Vitamin D, but at the expense of possibly too much Vitamin A. - Vitamin D (emulsified, which is superior especially for those with absorption issues) – Biotics BioD Mulsion Forte.
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Copyright © Paula Owens
