Vitamin D

A key nutrient for your bones and immune system

Vitamin D is an essential nutrient that helps your body absorb calcium and maintaining healthy skin and bones. Furthermore, it also plays an important role in your immune system (1).

Vitamin D is naturally present in very few foods but is also produced endogenously when UV-rays from the sun is exposed to the skin (2).

Deficiencies

More than 70% of US teens and adults have a deficiency according to a study from 2011 (3).  It can be related to various causes, but the most common is the lack of direct sunlight. Vitamin D deficiencies within diets are often associated with milk allergy, lactose intolerance, ovo-vegetarianism and veganism (4).

This could be related to a lot of regional factors that can affect the sun exposure. Factors such as cloudy weather, smog, the angle of the sun and especially if you’re living in the northern parts of the world where the sun only shows a few hours a day in the winter season (5).

For adults, Vitamin D deficiency can lead to:
Osteomalacia (leading to weak bones)
Bone pain
Muscle weakness
Decreased immune funciton (6)

Being optimal on Vitamin D

According to the National Institue of Health (NIH), 19-50 years of age are recommended 600 IU (or 15mcg) daily intake. If you were to have minimal sun exposure, these values could be obtained through 5 glasses of milk or a big salmon filet (7). Further down you can read about how much the different food sources contain.

- Currently there have not been established an optimal value for Vitamin D, but living within the recommendations, optimal values of Vitamin D can improve:
- Bone health
- Overall health (stronger immune system) (8)

Food sources of Vitamin D

The easiest way of getting your daily dose of Vitamin D would be to get out in the sun, however, according to NIH, you can find the vitamin in the food sources below:

Vitamin D supplements

If you’re not getting enough Vitamin D due to diets/allergies and/or limitations to the sun, supplements can help you obtain your optimal values.

In supplements, Vitamin D is available in two forms, D2 and D3, whereof Vitamin D3 is the most potent9 (which is also the one we recommend).

How do i know my values?

The only way to measure your precise Vitamin D levels is through a blood sample.
Both of our blood panels (Essential and Premium) is testing the Vitamin D levels, so you can see if your daily life gives you the vitamin D you need!

Read more about our different blood panels here.

1 Cranney C, Horsely T, O’Donnell S, Weiler H, Ooi D, Atkinson S, et al. Effectiveness and safety of vitamin D. Evidence Report/Technology Assessment No. 158 prepared by the University of Ottawa Evidence-based Practice Center under Contract No. 290-02.0021. AHRQ Publication No. 07-E013. Rockville, MD: Agency for Healthcare Research and Quality, 2007.s, 2019.
2 Institute of Medicine, Food and Nutrition Board. Dietary Reference Intakes for Calcium and Vitamin D. Washington, DC: National Academy Press, 2010.
3 Lite, J. Vitamin D deficiency soars in the U.S., study says, 2011.
4 Institute of Medicine, Food and Nutrition Board. Dietary Reference Intakes for Calcium and Vitamin D. Washington, DC: National Academy Press, 2010.
5 National Institue of Health, Office of Dietary Supplements. Vitamin D - Fact Sheet for Health Professionals, 2016
6 Health Canada. Multi-Vitamin/Mineral Supplements Monograph, 2018
7 National Institue of Health, Office of Dietary Supplements. Vitamin D - Fact Sheet for Health Professionals, 2016.
8 Zerofsky, MS, Jacoby BN, Pedersen TL, Stephensen CB, JN. Daily cholecalciferol supplementation during pregnancy alters markers of regulatory immunity, inflammation, and clinical outcomes in a randomized, controlled trial. 2016
9 National Institue of Health, Office of Dietary Supplements. Vitamin D - Fact Sheet for Health Professionals, 2016.

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