As we aren’t spending as much time outdoors right now, it’s important to not to forget about Vitamin D!

Here are the top two reasons why Vitamin D is critical:

Bone formation: Vitamin D increases calcium absorption.  Without enough Vitamin D, calcium and phosphorus levels are leached from the bones, leading to osteomalacia and osteoporosis.

Immune Function: There are studies that show an inverse relationship between Vitamin D levels and respiratory tract infections and the flu.  This was the first winter I took Vitamin D all winter and didn’t get the flu once! (No flu shot either).

Sources of Vitamin D:

Sunlight:  The amount of time you need in the sun varies based on your skin pigmentation, but it’s often not much – 10 to 15 minutes.  There are arguments as to whether or not sunscreen blocks the absorption of Vitamin D, so my thought is that if it’s 15-30 minutes in the sun, go without the sunscreen, but if it’s more, you probably want to wear it.

Some food sources: Cod liver oil, swordfish and wild salmon are all good sources. Sardines, goat’s milk, and eggs are moderate sources.

Supplements: There are two forms of D supplements – D2 which is plant based and D3 which is animal based.  Most articles that I’ve read suggest D3 is the better form to supplement with.

Since I don’t always get the daily dose of sunshine I need, I take 1000-2000 IU daily of Vitamin D3.  Vitamin D is one of the fat soluble vitamins, as are (A, E & K), so is best taken with a fat for absorption (like your omegas, or with a salad dressing).

Lastly, as the body ages, Vitamin D production in the skin decreases, so it’s even more important to supplement the older you are.

Mandy King is a Holistic Nutritionist and Gluten Free Guru who shares her expertise with She Does The City. For recipes and nutrition tips, visit her website, HEAL.