It is very common these days that clients reveal that they are deficient in vitamin D and are taking supplements. I was tested about six years ago and now take a daily vitamin D supplement. Unlike other vitamins, vitamin D functions like a hormone in your body. Our bodies will synthesize vitamin D from cholesterol when exposed to sunlight. It’s also found in certain foods such as fatty fish and fortified dairy products; however it is very difficult to get enough from diet alone. Below I will report on the recommended supplement dosage as well as signs and symptoms of a deficiency. Please have your doctor test your levels next time you have a blood test before you take any supplements.
Vitamin D Recommendations: RDA: 600 IU (15mcg)
Sources: Foods
1 tablespoon Cod liver oil = 1,360 IUs
3 ounces wild caught salmon = 450 IUs
3 ounces wild caught canned tuna = 150 IUs
1 cup fortified milk = 80 IUs
1 pasture raised egg (large) = 40 IUs
Sunlight
8 Signs and Symptoms of Vitamin D Deficiency By Franziska Spritzler, RD, CDE on July 23, 2018
Getting Sick or Infected Often
Fatigue and Tiredness
Bone and Back Pain
Depression
Impaired Wound Healing
Bone Loss
Hair Loss
Muscle Pain
If you think you may have a deficiency, it’s important that you speak to your doctor and get your blood levels measured.
Who is at risk for Vitamin d deficiency? Here are 7 common risk factors for vitamin D deficiency:
Having dark skin.
Being elderly.
Being overweight or obese.
Not eating much fish or dairy.
Living far from the equator where there is little sun year-round.
Always using sunscreen when going out.
Staying indoors
About the Author:
Patti Miller is a Registered Dietitian having completed her B.S. in Food, Nutrition and Dietetics as well as a dietetic internship. Patti’s professional background includes clinical nutrition support within hospitals and inpatient facilities as well as outpatient counseling and home care visits. Patti has worked as a consultant for BaySport providing one-on-one counseling. She has consulted with private fitness clients and provided nutritional assessments for a healthy, ready-to-cook meal preparation service. She belongs to the Academy of Nutrition and Dietetics and California Dietetics Association. Patti enjoys spending her free time with her husband and two sons and enjoys weight training, golf, games and travel.
