Are you getting enough Vitamin D in the winter? A Statistics Canada survey found that in general, over a third of Canadians were found to be deficient in Vitamin D all-year round and during this winter months, this figure rises to be 59%. This is because sun exposure is necessary or the body to convert sunlight into Vitamin D, and because of shorter days, weaker rays from the sun and spending most of our time indoors, Canadians can become very deficient in the vitamin.
Aside from a lack of exposure to the sun, there are other risk factors for Vitamin D deficiency including having ark sin, being overweight and using sunscreen every time you leave the house.
Signs of Vitamin D Deficiency
Vitamin D functions like a hormone in your body and is necessary for your overall health as there is a receptor for it in every single cell of your body. It is manufactured from the good cholesterol in your body when your skin is exposed to sunlight.
If you do not get enough Vitamin D in the winter you risk the following health problems:
*Being more vulnerable to infections, cold and flu
*Experiencing bone and back pain
*Feeling blue or depressed
*Unexplained muscle pain
*Slower wound healing
*Bone loss placing people at a greater risk of bone fractures
Every individual is different and a professional naturopath with a familiarity with blood testing can determine how much Vitamin D supplementation a day you actually need in the winter in order to resist the flu and feel your best.
How Much Vitamin D a Day Do You Need?
In order to stay healthy, Dieticians of Canada recommend the following dosages of Vitamin D.
*Men and Women aged 19-70 – 600 to 4000 IU a day
*Men and Women aged 71 and older – 800 -4000 IU a day
*Pregnant and Breastfeeding Women – 600 – 4000 IU a day
The suggested amounts above include sources of vitamin D from both food source, which are quite minimal and any supplements that you take in a day. It is possible to take too much Vitamin D and have it build up to toxic levels within the body. An excessive build-up in the body can cause high blood calcium levels, which causes vomiting, nausea, stomach pain, constipation, diarrhea and even kidney failure.
Finding Food Sources of Vitamin D
Vitamin D is most easily synthesized through sun exposure but it is found in a few foods, especially fatty fish. The absolutely best sources are wild-caught salmon, herring, and sardines, canned tuna, oysters, shrimp, egg yolk and mushrooms. Many foods nowadays are also fortified with Vitamin D including cow’s milk, soy milk, orange juice, cereal, and oatmeal.
Cod liver oil is also an excellent source of Vitamin D, with one teaspoon containing 450 IU of vitamin D. It is also a good source o Vitamin A with 90% of your RDA in just one teaspoon.
If you would like to find out more about your health and any need for vitamin supplementation, Pinewood Health provides naturopathic testing as well as iv therapy to address vitamin deficiencies. We also offer darkfield microscopy blood analysis, dietary advice, and many other therapies to address weight loss, bone loss and depression. visit the Pinewood Natural Healthcare Centre website that has a list of full services and products at www.pinewoodhealth.ca or calls our Toronto Office at (416)-656- 8100. We also have an office in Pickering, Ontario at (905)-427-0057. You can also email us at email@example.com and we would be happy to answer any question that you have about our holistic health services.