It’s no surprise that many of us living in the Pacific Northwest have a Vitamin D deficiency. In fact, it is estimated that more than 40% of the US population may have a Vitamin D deficiency contributing to fatigue, muscle weakness, cramping, and mood swings. Learn what you can do to increase Vitamin D without sun exposure.
WHAT DOES VITAMIN D DO?
Vitamin D is an important fat-soluble vitamin that promotes calcium and phosphorus absorption to maintain bone health, neuromuscular and immune support.
SIGNS AND SYMPTOMS OF VITAMIN D DEFICIENCY:
- Fatigue
- Bone Pain
- Muscle weakness, aches, or cramps
- Mood changes
NO SUN? NO PROBLEM! OTHER WAYS TO GET VITAMIN D
Vitamin D can be obtained from three main sources: diet, sun exposure, and supplementation. How do we know if we are getting enough? The Recommended Dietary Allowance (RDA) of vitamin D is 600 IU (15mcg).
Vitamin D food sources:
- Fatty fish: salmon, mackerel, trout, sardines, tuna
- *3oz salmon contains 570 IU
- Beef Liver
- *3oz contains 42 IU
- Egg Yolk
- *1 egg yolk contains 44 IU
- Mushrooms grown under UV light
- *1/2 cup contains 366 IU
- Fortified foods:
- milk (almond, cow, soy), cereals and orange juice
*Information obtained from National Institutes of Health, Office of Dietary Supplements
If you are concerned your Vitamin D level may be low a lab test can be ordered by your doctor . If there is a deficiency a Vitamin D supplement may be recommended to raise your level and maintain it. PRO Club offers nutritional counseling and high quality, professional grade supplements for purchase online here. For more details on PRO Medical click here.
Written by: Allie C., Registered Dietitian at PRO Club
Allie is a registered dietitian that provides nutritional counseling to 20/20 LifeStyle clients and the general public. Her love for both food and health steered her to this profession. She takes pride in sharing her knowledge to improve the health of others through nutrition with realistic and sustainable changes. Her rules to live by is “everything in moderation”. Her prior work experience was in transitional and long term care. Allies love for the outdoors brought her to Washington.
