I have been thinking a lot about Vitamin D and its importance. If you are a Radiolab fan, you may have heard the a recent episode that discusses Vitamin D and the role it plays in health. As a vegan, there are a few supplements that are recommended to ensure good health. One of those is Vitamin D, which is a little hard to get through food, but luckily, we live in a very sunny state so can get what we need from the sun.
Here are some basics about Vitamin D:
It is a fat soluble vitamin, which means that it is stored in your liver and not excreted as easily as water soluble vitamins. Taking too much can be toxic, but you have to ensure adequate amounts are taken—this varies based on age.
Vitamin D is found in very few foods. Short list below:
Vegetables: mushrooms
Grains: fortified cereal
Dairy/eggs: cheese, fortified milk, egg yolks
Meat/poultry/fish: beef liver, fatty fish (salmon), fish liver oil, herring, mackerel, oysters, sardines, tuna
Other: yeast
Vitamin D supports the immune and nervous systems. It is needed for bone and teeth health. It helps with absorption of calcium and phosphorus.
The health benefits include protection against colon, prostate and breast cancer. It can also reduce the number of non-spinal fractures.
Symptoms of deficiency include: osteoporosis, rickets, unhealthy teeth.
Groups at risk to be deficient: breastfed infants, older adults, people with dark skin, obese individuals.
One of the best ways to get Vitamin D is to get 20 minutes of sun per day on your arms, face or legs. Your body is able to use sunlight to make Vitamin D.
You can download two guides that I wrote on Vitamins and Minerals back when I obviously had a lot more time on my hands (download for free with this code: 2021FREEDOWNLOAD). I suppose I am a little bit of a nutrition nerd when it comes to researching this kind of stuff. I mentioned earlier in this post that there are a few things that vegans need to supplement with, and in case you are curious, the others are B12, iron if you are a pre-menopausal woman, and I personally take iodine because I eat a lot of soy and want to support my thyroid function.
If you want to learn more about Vitamin D or plant-based nutrition, below are some good resources.
Dr. Michael Gregor is my favorite plant-based doctor and runs the organization NutritionFacts.org. I am including some short videos about Vitamin D—he has a dramatic way of presenting, but he truly is a charming fellow and wants to do good in the world. I had the pleasure of meeting him a few years back when he just released the book “How Not to Die” which I highly recommend. I have to chuckle when I look at this photo of us together—are we twins that were separated at birth?
Do Vitamin D Supplements Reduce the Risk of Dying from Cancer?
The Risks & Benefits of Sensible Sun Exposure
The Best Way to Get Vitamin D: Sun, Supplements, or Salons?
If I am playing favorites, Dr. Neal Barnard is my second favorite plant-based doctor. He was one of the founders of the Physician’s Committee for Responsible Medicine (PCRM). Dr. Barnard has written a lot of books about the links between a whole food plant-based diet and good health.
Foods to Boost the Immune System
Do You Need Supplements for a Healthy Diet?
I can’t stress the importance of Vitamin D—be sure that you are getting your levels checked and supplementing if needed!