January 2016 Newsletter

Vitamin D

 

Vitamin D is a fat-soluble vitamin that helps the body absorb calcium to form and maintain strong bones.  Vitamin D can be obtained in the diet or manufactured by the body by regular sun exposure.  Research on Vitamin D estimates that 30%-80% of the U.S. population is deficient and the current RDA may be inadequate for optimal health.  Sun exposure, skin pigmentation, age, and body composition affect Vitamin D levels.   As we age the skin's ability to make Vitamin D decreases and increased levels of body fat can trap Vitamin D and lower its biologically active concentration in the blood. 
 
 

 

Vitamin D benefits:
  • Absorption of calcium
  • Improved brain cell signaling
  • Improved immune function
  • Reduced rates of colon and breast cancer
  • Reduced rates of fractures
  • Decreased inflammation
  • Reduced risk of diabetes
Dietary sources include: 
  • Fortified milk
  • Egg yolks
  • Fatty fish
  • Cod liver oil
  • Beef liver
  • Some mushrooms

The best way to determine if your Vitamin D levels are low is to have a 25-Hydroxy Vitamin D blood test.  According to the National Institute of Health (NIH), normal ranges of Vitamin D are between 30-74 ng/mL with a bias toward the higher end as optimal.

The NIH recommends a daily intake of 600-1,000 IU Vitamin D3 supplementation for individuals with normal blood levels.  People with low levels may need a higher dose of approximately 1,000-4,000 IU of Vitamin D3 per day in divided doses.  Additionally, daily sun exposure of 10-15 minutes and consuming dietary sources of vitamin D is recommended.  Finally, it is recommended to have your Vitamin D levels retested after 4-6 months to ensure optimal levels.
 
Active Performance Chiropractic focuses on the diagnosis, treatment, and rehabilitation of athletic-related injuries. Treatment is a unique blend of Active Release Techniques, traditional chiropractic therapy, and physical rehabilitation designed to match each patient’s goals and lifestyle.