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Adding Vitamin D With Your Supplements


Cheese, butter, margarine, fortified milk, fish and fortified cereals are food sources of vitamin D.

Most people think of this vitamin as the “sunshine” vitamin which helps bone growth; however, in recent studies vitamin D has been getting a bigger role in the overall health picture. With the recent buzz going around about vitamin D, you may be unsure if you should be adding it to your current supplements.

Vitamin D is also an immune system regulator which means that it can help boost the immune system against virus’ or infections. It is also plays a key role in metabolizing sugar and fat which ultimately leads to maintaining a healthy body weight and will help you muscles to function and grow properly.  It helps with post workout recovery as well by decreasing muscle inflammation.

Obviously, the best and easiest source of vitamin D is through sunlight. Allowing ten to fifteen minutes of sun exposure on unprotected skin three times per week will produce nearly 800 to 1,000 IU of vitamin D per day. People with darker skin complexions require sometimes more than 4 to 5 times that amount leading them to have a high risk of vitamin D deficiency.

Vitamin D deficiency can lead to muscle pain, depression, mood swings, and even birth defects. Because it is difficult to get enough vitamin D through your food choices alone, it is important to take steps to ensure that you are getting enough, at least 400 IU per day.

  • Get outdoors and enjoy brief periods of unprotected sun exposure several times per week.
  • Enjoy vitamin D fortified beverages such as low fat milk, some whole grain cereals, and even fruit juices like orange juice.
  • When preparing eggs, don’t always just use egg whites. Each yolk contains 25 IU of vitamin D which will add up quickly with your other sources.
  • Salmon, sardines and herring contain upwards of 200 - 500 IU per serving as well having high levels of omega-3 fats, one of the healthiest forms of fat you can eat. Try for 2 or three servings of low mercury salmon each week.
  • If you still don’t feel like you are getting enough, you can always supplement with drops or pills.

As vitamin D is added to many sources of food, you should be able to easily hit the 400 IU mark each and every day to make the most out of this important vitamin.



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