You probably know that vitamin D is important for strong bones, but new research shows that it packs many additional health benefits. Your body makes this nutrient naturally when you are exposed to sunlight. However, more than one billion people worldwide suffer from a vitamin D deficiency.

Here are some Basic Facts About Vitamin D that you should know.

Vitamin D strengthens your bones. Vitamin D is actually a hormone. It controls calcium absorption and builds strong bones and teeth while reducing your risk of osteoporosis.

Protects your physical health. Studies are discovering more good stuff about the sunshine vitamin. It can also help protect you from certain cancers, heart disease, asthma, type 1 and type 2 diabetes and hypertension.

Has mental health benefits. Vitamin D may also help you to think and feel better. In older adults, it’s been found effective in improving cognitive functions and alleviating depression.

Talk with your doctor about drug interactions. Some drugs like steroids can lower vitamin D levels while others like statins can raise them. Your doctor can help you find a safe level for you.

Easy Ways to Get Vitamin D

Be smart about sun exposure. Our bodies are very efficient at making vitamin D, so keep using your sunscreen to prevent skin cancer and premature aging. About 10 minutes a day on your arms may be all you need, especially if you live in a sunny climate.

Drink your milk. Only a few foods contain vitamin D naturally but many are fortified with it. Almost all milk in the United States and Canada supplies at least 400 IU per quart, which is the main reason why the bone disease rickets has virtually disappeared.

Eat more fatty fish. Fish and fish oil are among the most potent sources of vitamin D. Three ounces of salmon will cover all your daily needs.

Add other vitamin D fortified foods to your diet. More good choices include yogurt, breakfast cereals and orange juice. Check the labels to be sure of what you’re getting.

Maintain a healthy body weight. Excess fat cells also block the absorption of vitamin D. That’s one more good reason to watch your calories and exercise regularly.

Consider supplements. Many people don’t drink milk, yogurt or other dairy foods. In addition, as we age, our kidneys have to work harder to convert vitamin D into its active form. Therefore, supplementation may be needed. Supplements come in two forms. Both D2 and D3 versions are good for you but D3 is the better choice. It’s closer to the natural vitamin D your body produces, so the effects are quicker and last longer.

The Vitamin D supplement I recommend to my clients is Usana’s Vitamin D, which has 1000 IU’s of Vitamin D3. Click here for more information.

If you are looking for a combination Vitamin D, magnesium and calcium supplement, try Usana’s, MagneCal D which provides balanced and complimentary levels of calcium, magnesium and Vitamin D! It comes in a chewable form or regular pill form.


Vitamin D is important for your bones and overall health. Meet your requirements through sensible sun exposure and a healthy diet or talk with your doctor if you think you need supplements.

Until next time!

Yours in health and wellness,

Francine Alleyne (RHNP™)

Holistic Nutritionist, Registered Holistic Nutrition Practitioner™


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DISCLAIMER: Please consult your healthcare practitioner if you are experiencing any symptoms.  I am not a doctor. This post and anything else you find on my website is intended for informational, educational and self-empowerment purposes ONLY and is not intended to treat or diagnose any condition or disease.