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By Katja Heino 11 Comments
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Are You Getting Enough Vitamin D?

THISAre you Getting Enough Vitamin D savorylotus.com

Now that the days are getting shorter and we are spending less time outside, let’s have a quick chat about Vitamin D.  Did you know that Vitamin deficiency is becoming rampant and that more and more research is linking deficiency of Vitamin D to increased incidence of many diseases, including cancer?

Think about this: More than 50% of the U.S. population is vitamin D deficient. 

And Vitamin D deficiency is linked to muscle weakness, osteoporosis, tooth decay and cavities, autoimmune disease, cardiovascular disease, breast cancer, prostate cancer, depression, diabetes, and even obesity.

So, why aren’t we talking more about Vitamin D?

What is Vitamin D?

Vitamin D is a group of fat-soluble prohormones that  is essential for proper mineral absorption and metabolism.  It is different from many other vitamins as it can be synthesized by our bodies as we are exposed to sunlight. Vitamin D3 can be obtained by adequate sun exposure, dietary sources,  or by oral supplementation

6 Reasons to Get Enough Vitamin D

  1. Vitamin D is crucial to a strong immune system.  It is an essential component in the creation and function of  “T-Cells” which protect your body against bacteria and disease.  Vitamin D deficiency has been linked to increased risk of viral infections.
  2. Vitamin D may reduce your risk for cancer. Research is now estimating that 75% of cancers can be prevented by adequate consumption of Vitamin D.
  3. Vitamin D deficiency can contribute to inflammation in the body.
    Studies have shown that people with Vitamin D deficiency have increased concentrations of serum TNF-α, an inflammatory marker.  This could explain the vitamin’s role in the prevention and treatment of inflammatory diseases, including  rheumatoid arthritis, heart disease, and multiple sclerosis.
  4. Vitamin D is essential for bone growth and development.  I’m sure most of  you have heard of rickets, a childhood bone disorder where bones get soft, brittle, and deformed. One of the main causes of rickets is Vitamin D deficiency. Our bodies need vitamin D in order to absorb calcium from the intestines.   If we do not have enough Vitamin D in our system, we do not absorb calcium, which leads to hypocalcemia, which lead to bone and teeth deformities.  Vitamin D helps prevent rickets and osteoporosis by aiding in the absorption of calcium and phosphorous.
  5. Vitamin D deficiency is linked to an increased rate of respiratory disease, especially in children. Research has shown Vitamin D supplementation to be effective in the prevention and reduction in pulmonary disease.
  6. Vitamin D can protect you from getting the flu.  Research shows that children taking 1,200 IU’s of vitamin D3 per day were shown to be 42 percent less likely to contract influenza, compared to children taking a placebo.  Now doesn’t that beat the questionable risks of taking a flu shot?  Many also speculate that Vitamin D deficiency is an underlying cause of the flu.  Taking larger doses of Vitamin D for 3 days may be beneficial in lessening the duration of the flu.  Be sure to do this for a maximum of 3 days.

Risk Factors for Vitamin Deficiency

  • Dark Skin:  The pigment melanin reduces the skin’s ability to make vitamin D in response to sunlight exposure, making people with dark skin more at risk for Vitamin D deficiency.
  • Obesity: The amount of circulating Vitamin D is altered by fat cells as they draw Vitamin D out of the blood.  People with higher body mass indexes (BMI) are at a greater risk for Vitamin D deficiency.
  • Digestive Disease:  Diseases like Crohn’s, IBS, Celiac, and Cystic Fibrosis all can inhibit the absorption on Vitamin D in the intestinal tract, leading to Vitamin D deficiency.  My guess is the altered gut flora would do the same.
  • Vegetarian Diet: The best food sources for Vitamin D are animal-based, including fish and fish oils, egg yolks, cheese, and beef liver.  Diets lacking in these REAL food essentials can increase your risk for Vitamin D deficiency.
  • Lack of Sunshine: Lack of exposure to sunshine can increase your risk of Vitamin D deficiency as out bodies are intended to use sunshine to synthesize adequate amounts of Vitamin D. If you spend most of your time indoors, you are at risk for Vitamin D deficiency.
  • Age:  As we age, our skin is less effective at synthesizing Vitamin D and, as we age, our kidneys are less efficient at converting Vitamin D into it’s active form.

How to Get Enough Vitamin D

Get adequate exposure to sunshine.  With our sunscreen obsessed culture, many of our bodies get exposed to the health benefits of good old sunshine.  I’m not talking about sunbathing for hours here.  Just let the sun warm your skin and soak up some of that natural Vitamin D.  Dietary changes like reducing Omega-6 oils like canola, cottonseed, vegetable, soybean, etc., as they cause inflammation and are associated with an increased incidence of skin cancer and other cancers.  Replace them with healthy saturated, monounsaturated, and Omega-3 oils instead to increase your skins ability to tolerate sun and to reduce burning.

Eat foods rich in Vitamin D. The best food sources of Vitamin D are lard, pasture-raised pork and bacon, wild salmon, egg yolks from pastured chickens, fish roe/caviar, sardines, oysters, beef liver, and shiitaki mushrooms.   Check out my recipe for Slow Cooker Ginger Apple Pork.

Get your Vitamin D blood levels checked.  If you are deficient in Vitamin D, find a good quality supplement to raise your levels to optimal range.  Dr. Mercola recommends a level of 50-70 ng/ml.  Be sure that your health care provider is using the right test, which is measuring your Vitamin D3 levels, called 25(OH)D.  And be sure that if you are taking a supplement that you are taking Vitamin D3 (not Vitamin D2), as Vitamin D3 is the type of vitamin D your body produces in response to sun exposure.

The  recommended daily allowance for vitamin D is 600 IU per day. However, both the Weston A. Price Foundation and Dr. Mercola recommend around 5,000 IU per day.  To read more about how much Vitamin D we really need, read THIS.

Vitamin D Supplements

Cod Liver Oil:

My #1 favorite Vitamin D supplement. Cod liver oil is a cold-processed cod oil made from cod livers. The process allows the oil to be separated from the livers without damaging the vitamin or polyunsaturated fatty acid (omega 3/EPA/DHA) content of the oil. This oil is then gently purified, bottled or placed into capsules.  Cod liver oil is naturally rich in fat-soluble Vitamin D, A, E, and K2,   and when taken in fermented form, is much more bioavaliable and absorbed by the body.

Cod Liver Oil is also a good source of CoQ10  and various quinones (known for anti-tumor, anti-microbacterial, and anti-cardiovascular disease properties).

I  recommend being very selective when choosing a cod liver oil brand. Some cod liver oils are highly processed and contain synthetic Vitamin D and A in the wrong proportions. THIS is the brand I use and trust.  It’s the cleanest and best quality I have found.

Where to buy good quality cod liver oil

Liquid Vitamin D Drops:

If fermented cod liver oil is not an option for you, there are liquid Vitamin D drops in an olive oil base available.   Like I said before, be sure to choose a Vitamin D3 supplement.  A good concentrations  is 2000IU per drop for adults or 400IU per drop for infants and small children.

THIS is the Vitamin D that I use.

Do you take Vitamin D supplements?

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Are Yaou Getting Enough Vitamin D - savorylotus.com

Sources:

  • http://en.wikipedia.org/wiki/Vitamin_D
  • http://www.medicalnewstoday.com/articles/176941.php
  • http://www.webmd.com/food-recipes/vitamin-d-deficiency
  • http://www.vitamindcouncil.org/about-vitamin-d/how-do-i-get-the-vitamin-d-my-body-needs/
  • http://blog.phwcc.com/2011/vitamin-d-deficiency/

photo by: followtheseinstructions and depositphotos.com / Syda_Productions

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Filed Under: Healthy Living Tagged With: healthy iiving, immune health, vitamin d

Reader Interactions

Comments

  1. Julie says

    January 12, 2014 at 11:43 pm

    I’m curious as to your feelings about the latest research released this month; that vitamin D deficiency may be an *indicator* of the non-skeletal diseases you have listed (there is no debate about it being necessary for bone growth), rather than the actual cause?

    Here in Australia, a friend of mine is involved in setting up a five year study to investigate this; it is estimated that 58% of Australians are vitamin D deficient so it obviously an important issue to resolve. After reading the research, and given the appalling nature of the average western diet, it seems to me that vitamin D deficiency is more likely to be yet another indicator of our chronically poor health, meaning the taking supplements is only likely to help those with, for example, osteoporosis or very limited (or no) access to sunlight.

    Your thoughts?

    Reply
    • Katja says

      January 13, 2014 at 10:44 am

      I guess I am not EXACTLY clear on what you are asking. The fact is that we are desperately deficient in this essential vitamin. Our poor diet is probably the main cause of this health issue. I think that low vitamin D causes lots of the issues I discussed. And I also think that it is also an indicator of poor health. Everything in the body is connected. Poor health in general will affect everything else, including absorption and assimilation of nutrients and vitamins. It goes both ways. So, I do not think that taking Vitamin D supplements will solve all the issues. Supporting our overall health is important as well. Is that what you were asking??? 🙂

      Reply
  2. Julie says

    January 13, 2014 at 6:46 pm

    Sorry I should have been more clear, but yes, you’ve answered my question. Thanks 🙂

    Reply
  3. Christina says

    January 15, 2014 at 5:54 pm

    Do you have a good source that shows levels of vitamin D in lard, bacon and pork? I’ve seen this mentioned in many places, but still cannot find a reliable source for this information. Thanks!

    Reply
    • Katja says

      January 21, 2014 at 9:58 pm

      Check this out——-> http://www.vitamindwiki.com/%22Free+range%22+lard+has+500+IU+vitamin+D+per+teaspoon

      Lots of info there! 🙂

      Reply

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🍋 🍋 LEMON POPPY SEED DONUTS • when life gi 🍋 🍋 LEMON POPPY SEED DONUTS • when life gives you a bag of lemons, you make the best of it • even though we prioritize healthy eating, there’s room for treats like these • we call it balance 😉 • baking is one of my favorite things to do with my little one👩‍🍳 • we’ve had a year solid of being home, distance learning, + missing being out in the world • baking is one of those small pockets of JOY that brightens our daily life ☀️☀️

🍋 🍋 light and fluffy (gluten and grain free) donuts dipped them in a sweet lemony glaze • the bright lemon flavor kinda adds a bit of sunshine to the day 🍋☀️🍋

🍋 🍋 recipe link in bio (and i linked the donut pan that i use in the post): https://www.savorylotus.com/lemon-poppy-seed-donuts-gluten-free-and-grain-free/
sauerkraut • love it? hate it? • it’s one of sauerkraut • love it? hate it? • it’s one of the easier + most cost effective ways to support your gut • i make it every couple of months • its easy once you understand the basics of fermentation • i have a step by step tutorial if you’re ready to dive in ✨✨

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collard green
green cabbage
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carrot 
tons of fresh ginger 

👉 and, yes, not everyone tolerates cruciferous vegetables • i didn’t used too • i’ve done a lot of work on my gut + digestion • and i still prefer them cooked as they are easier to digest • eat slowly • give thanks (gratitude has a positive effect on the nervous system) • chew well (so your body can release all the enzymes needed to digest your food) ❤️• it’s so so important to eat in a relaxed environment so the body can rest + digest • eating while in “hurry” mode leads to indigestion and poor absorption
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to make cauliflower + romanesco mash, add florets from one head of each to a large pot • add in 1 cup of bone broth + sprinkle with a bit of salt • cover with lid • steam florets in broth until tender, adding more broth if bottom runs dry • once florets are very tender, add lots of ghee or butter + salt to taste • purée smooth with an immersion blender • add more broth to make it creamy smooth • so good 💛• don’t forget to add a ghee (or butter) pool when serving 

when we can’t get wild, local salmon, we order from @vitalchoice
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