If you’ve been in the Pacific Northwest very long, you’ve heard of vitamin D (calciferol) and, likely have been told you need to make sure you get enough. Most people aren’t sure what “enough” is or how to get it. At Moore Chiropractic in Olympia, Washington, we like to make it very easy for our patients to get adequate vitamin D for overall health.
In this article, we’re going to share what vitamin D is, where to get it, signs, symptoms and causes of deficiency, and our favorite vitamin D supplement.
What is it?
Vitamin D is a hormone our body makes and a nutrient we eat. It is an “essential” nutrient, meaning our bodies cannot make it without the assistance of the sun, food sources and supplementation. Vitamin D has many roles that are important for your overall health. It helps your body absorb calcium and phosphorus, which are vital for bone and skeletal health. Vitamin D also helps reduce inflammation, control infections, and reduce cancer cell growth. Research has shown that vitamin D plays a role in immune function, healing response, mood, brain health and blood pressure.
Vitamin D is known as the “sunshine vitamin” because it is naturally produced in the presence of ultraviolet-B (UVB) rays of the sun. UVB rays are our primary natural source of vitamin D. You can consume foods with vitamin D. These include:
- Cod liver oil
- Wild caught salmon
- Swordfish
- Tuna fish
- Sardines
- Beef liver
- Egg yolks
- Raw milk
- Caviar
- Halibut
- Carp fish
- Mackerel
- Eel
- Whitefish
- Rainbow trout
Some foods are fortified with vitamin D, meaning it is added during processing. Typically, orange juice, dairy and plant milks and cereals are fortified with vitamin D.
There are two primary forms of vitamin D—D2 (ergocalciferol) and D3 (cholecalciferol). Vitamin D2 is, typically, synthetic and found in fortified foods. D3 is found in animal-based foods and is the form our bodies make with sunlight. Both D2 and D3 convert to calcitriol, the active form of vitamin D, so you do not need both forms. D3 is more affective in elevating and maintaining vitamin D levels in the body.
Signs of Deficiency
Unfortunately, 40-80% of Americans are deficient in vitamin D, depending on geographic location, exposure to sun, race, etc. It is very common for people in Olympia, Washington to be deficient as the rate of deficiency increases in cloudy, overcast geographic locations.
Signs of symptoms of vitamin D deficiency include:
- Fatigue
- Chronic pain
- Insomnia
- Increased healing time
- Osteoporosis or bone fractures
- Autoimmune disease
- Depression
- Arthritis
- Asthma
- Skin issues including psoriasis and atopic dermatitis
- Developmental issues in infants and children
- Higher risk of both cardiovascular disease and diabetes
Causes of Deficiency
- Frequent use of sunscreen
- Lack of sun exposure
- Poor digestion—including low stomach acid (hypochlorhydria), celiac disease, Crohn’s disease, cystic fibrosis
- Metabolic conditions such as type 2 diabetes, obesity and insulin resistance
- Greater levels of melanin—African Americans, Hispanics and Asians living in the US may be at more risk
- Age—those over 70 are at more risk of deficiency
- Shift-working and working indoors
Even breast-fed infants are at risk of vitamin D deficiency as many mothers are deficient, as well.
Most people, especially those in the Pacific Northwest, do very well supplementing vitamin D.
Our Favorite Vitamin D Supplement
At Moore Chiropractic in Olympia, Washington, we recommend our patients supplement with vitamin D3, the most effective form of vitamin D. Our recommended D3 supplement is Thorne Vitamin D/K2. It is a blend of D3 and K2 (needed for best D3 uptake) mixed in a medium chain triglyceride oil. We have it in stock at our office in to make it very easy and simple for our patients to supplement and prioritize their health!