You know Vitamin D as the “Sunshine Vitamin” because it is made in your skin that has been exposed to sunlight. It is a fat-soluble vitamin that is stored in your body.

Vitamin D is the only vitamin your body produces and the only vitamin your body converts into a hormone. It is estimated that close to 1 billion people worldwide are deficient in Vitamin D. If you live in Northern latitudes, like here in the Northwoods, you are likely not getting enough Vitamin D as you would have to get 1 hour of full body exposure daily. Vitamin D3 regulates at least 2000 of your 30,000 genes. It is necessary for normal function of your immune system, cardiovascular and respiratory systems, digestive system, brain function, cellular aging, cell growth, bone density, muscle function, athletic performance, exercise recovery, metabolism, weight management, feelings of wellbeing, hearing, balance, coordination, and physical reaction time. Vitamin D3 is protective against several cancers such as breast, prostate, and colon cancer when your blood levels range between 60ng/dl-80ng/dl.

The “normal range” for Vitamin D3 is 30ng/dl-100ng/dl. Recent studies have shown it to be protective against the SARS CoV2 virus family when your blood levels are 50ng/dl or more. As you can see, Vitamin D is important for your health and wellbeing, and your health can suffer if you are deficient.

Here are some food sources of Vitamin D3:
• Fish liver oils, such as cod liver oil -One tablespoon (15 ml) = 1,360 IU of vitamin D
• Cooked wild salmon -(3.5) ounces = 360 IU of vitamin D
• Cooked wild mackerel -(3.5) ounces = 345 IU of vitamin D
• Wild Sardines, canned in oil, drained – (1.75) ounces = 250 IU of vitamin D
• One whole egg = (20) IU of vitamin D

It can be a challenge to get your daily dose from your food and sunlight. The Endocrine Society of Clinical Practice (ESCP) suggests supplementing with the following maintenance doses of vitamin D3:
• 1000 IU/d for infants up to 6 months,
• 1500 IU/d for infants from 6 months to 1 year
• 2500 IU/d for children aged 1–3 years
• 3000 IU/d for children aged 4–8 years
• 4000 IU/d for everyone over 8 years

I suggest you get tested so you know your Vitamin D level. If you are deficient or not in the optimal
range, you may need to supplement with higher doses for a few months as supervised by your doctor.
Vitamin D3 plays a vital role in the normal function of at least 2000 of your genes and all the functions
and systems they regulate, so work at getting your levels up and enjoy all the benefits to your health
and overall well-being.

Remember, it is never too late to make a shift in health.