Week of June 1: NUTRIENT of the month

VITAMIN D

 WHAT: Vitamin D - the "sunshine" vitamin.

 WHY: Every cell has a receptor for Vitamin D3. What this means: Deficiencies are linked to mood disorders, lower musculoskeletal strength, low bone density. It is needed to enhance absorption of Calcium. It important for supporting hormone function. Those that are deficient tend to get worn down and get sick more often.

HOW: 
  how much: RDA says 600-800 IU, but really amount you need depends on your blood levels. Your 25[OH) Vit D levels should be at minimum of 30 ng/ml, ideally above 50 ng/ml. I've seen people need to take 5000 IU daily to get their levels to this range.

how to get:  Unfortunately, there are not foods that have a spectacular amount.
       FOOD:  Certain fish:  -- Cod liver oil:  (~1300 IU per Tbsp)
                                         -- Salmon (500 IU per 3 oz serving)
                       Dairy:         --Milk (~120 IU per 8 oz
                       Others:    Oysters (~270 IU per 6 oysters)   Eggs (~30 IU per                                                                                    egg) Mushrooms ( ~20 per 1/2 cup)
      SUNLIGHT: 
   You could also get 15 minutes of sunlight daily, with your arms and legs exposed, without sunblock. Things that make it harder to get Vit D through sunlight:
         1) Solar angle: depending where you live in the world, the angle the sunlight hits may be at a lower angle, so you may not get enough
       2) Skin tone: The darker your skin is, the harder you have time getting it from the sun
       3) Season: During winter time, it is hard to get due to bundling up and sun angle (hence the "winter
                         blues" or SAD [seasonal affective disorder])
       4) Genetics: many people have a gene that makes it much more difficult to use the Vitamin D from sun
       5) Obesity:  Having extra fat makes it harder to use the Vitamin D from both sun AND food

      SUPPLEMENTS:
     Many would benefit from a supplement. Most over-the-counter vitamin Ds are Vitamin D3. It is better absorbed than Vitamin D2 (prescription only). Some suggest taking it with Vitamin K, which helps prevent calcification of your arteries. One such product with Vitamin K is shown above in the picture (I have no financial ties with them). Again, how much you need depend on all the factors already mentioned.