Vitamin D’s role in Digestion & Stress
There is a widely circulated, and important statistic that often pops up in the media regarding 90% of the population being deficient in Vitamin D. Some studies state that we don’t spend enough time outdoors, and some that we are lacking enough of it in our diets. Regardless of source, or lack thereof, Vitamin D is an important nutrient that we could all gain positive health benefits from by making sure we are getting enough of it daily.
What is Vitamin D?
When sunlight hits the skin, a chemical reaction occurs creating Vitamin D3 which is carried internally to the liver and then the kidneys to become its usable form of Vitamin D. This same process takes place with animals and plants raised in sunlight, and is the reason that “Wild, Grass Fed, and Pastured” products have higher levels of Vitamin D, and overall nutritional value.
There are two forms of the Vitamin; D3 is found in animal foods, and D2 is found in plant foods. Both have benefits, but some research shows that D3 is the preferred source due to its ability to raise blood concentrations of the vitamin higher, and longer than D2. They are both available in food, and supplemental sources.
How does Vitamin D help with Digestion?
Vitamin D is essential to many processes in the body, including some pretty impressive digestive benefits. It helps to maintain the strength of intestinal walls, and lessens the inflammatory response in the digestive tract by its influence on immune cell function. It has also been shown to increase the diversity of beneficial bacteria in the microbiome aiding in countless advantages such as absorption of nutrients, and speed at which food travels through the intestines.
How does Vitamin D help with Stress?
Similar to its anti-inflammatory benefits with digestion, Vitamin D also helps to lower the inflammatory response in the brain and nervous system. This helps to maintain proper cognitive function, and supports the production of neurotransmitters like dopamine, and serotonin that regulate positive outlooks such as satisfaction, motivation, and optimism for general mood stabilization and a lessened stress response.
How much Vitamin D do I need?
In the last few years there has been some debate as to just how much Vitamin D an adult should have each day. Below is a guideline to what should be considered the minimum a body needs to function properly. Many studies have shown additional benefits of including 1,000 - 2,000 IU daily for adults over 18 years.
Age Recommended daily value
Children under 12 months 400 IU per day
Children 1 - 18 years 600 IU per day
Adults 19 - 69 years 600 IU per day
Adults over 70 years 800 IU per day
How much direct sunlight is needed each day?
10 minutes if the face, neck, arms, and hands are exposed to direct sunlight in spring and summer
2+ hours if only the face, and hands are exposed to direct sunlight in fall and winter
*If you aren’t able to get sunlight outdoors due to location or schedule, an indoor UVB light creates the same benefits and can be found easily online.
What foods are high in Vitamin D?
As mentioned previously, Vitamin D is formed by a chemical reaction with sunlight, and products raised outdoors, or exposed to UV light will be much richer sources of the nutrient.
Food Sources of Vitamin D:
Grass Fed Beef
Grass Fed Beef Liver
Grass Fed Milk and Yogurt (fortified with Vitamin D)
Pastured Egg Yolks
Wild/Atlantic/Norwegian Cod Liver Oil
Wild Caught Atlantic Herring
Wild Caught Mackerel
Wild Caught Salmon
Wild Caught Canned Sardines
Wild Caught Canned Light Tuna (Yellowfin or Albacore)
Wild Mushrooms (or those grown in UV light)
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