Vitamin D is the most critical nutrient this time of year.

I see lot of talk into the fall about vitamin c but there’s a vitamin I believe to be more crucial for maintaining a balanced immune system and a positive mood during the fall and winter months: vitamin d. 

A very large percentage of people in the US (estimates range over 80%) are deficient in this key nutrient which profoundly affects immune capacity, mental health, bone health, body weight and hormone health. 

Vitamin D does a big job and if we are deficient (levels of less than 30 on a blood test) and even if we are not deficient but still not OPTIMAL (levels around 60) our immune system may not have the strength it needs to fight incoming illness. 

So many of the people with the worst responses to Covid-19 are also vitamin D deficient. 

If you have an autoimmune disorder or fertility issue, the chances are you require a greater pull on vitamin d resources and this nutrient is extra important for you. 

So where do we get Vitamin D?

Primarily from the sun.  The thing is, we have developed two major issues with vitamin d in our culture. 

1. We don’t go outside enough.  To maintain ideal levels we would need at least fifteen to thirty minutes of direct sunlight over the majority of our body each day and more if you have darker skin. 
2. We wear too much sunscreen.  Many women, especially, are so worried about sun damage that they will wear sunscreen for a day indoors and behind windows.  Sunscreen blocks our absorption of vitamin D and makes it very difficult even if we spend enough time outside.

A note on food: we are often erroneously told that we can maintain a healthy vitamin d level through eating foods like fatty fish.  The type of vitamin d in food, however, is not very bioavailable and it is unlikely you can ever get even close to enough with food alone. 

So what can you do? 

First, I recommend spending more time outdoors if at all possible.  Especially if dealing with seasonal affective disorder (often caused primarily by vit d deficiency) the extra time outdoors will have an added grounding and mood boosting effect. 

I also recommend nearly everyone (except landscapers and other primarily outdoor workers unless tested) take a vitamin D supplement. 

Not just any D though, you are looking for Vitamin D3, which is most absorbable form.  You may have to pay a bit more, but you’ll absorb more too.  

I carry many of them, some available in the shop and one I take often myself is available on amazon here.  

The typical recommendation is 5,000 iu a day, but that recommendation is meant to maintain, not correct deficiency. 

So, ask your doc or nutritionist, get tested (theres also a d blood spot kit in the shop on my website) and then formulate a plan for an higher dose to correct deficiency. 

Myself, I typically take 10,000 iu daily because of my health needs and time indoors and feel best when I maintain a level around 60. 

One caveat, it’s always best to consult a professional. Vitamin d is fat soluble which means your body stores it so it is possible to overdose if you do take too much.