After weeks of “snowcrete” covering the ground, many of us look forward to spring. Even though spring’s arrival may not bring warm weather right away, it promises longer daylight hours and more opportunities to enjoy sunshine. Did you know sunshine is an important nutrient for our bodies? According to scientists at Brigham Young University, careful sun exposure–15 minutes per day several days a week–assists many healthy functions. Inflammation levels, blood pressure, sleep quality, strong bones, immunity, cell growth, and even mental health are all tied to our time in the sun.
And, while sunlight itself is nutritious for our bodies and necessary for self-care, something else contributes to the magical charm of sunlight–a “behind-the-scenes” hero that keeps our bodies running smoothly while we’re basking in the warm glow. Nicknamed the “sunshine vitamin,” vitamin D is a powerhouse nutrient that our bodies make when given sun exposure, playing a vital role in our overall health and well-being.
Vitamin D helps the body absorb calcium–essential for strong bones through increased density and mineralization. Once calcium is absorbed, it needs a buddy to work with. Vitamin K2 activates proteins that direct calcium where we want it (bones and teeth) and away from places we don’t (arteries). This teamwork supports both bone strength and cardiovascular health. Without vitamin K2, high calcium levels could cause arterial calcification. Pairing vitamins D and K2 creates balance. Healthy muscles support healthy bones, and vitamin D is also crucial for muscle function, repair, and strength.
Vitamin D supports the immune system. It boosts our bodies’ defenses against illness and helps clear bacteria and viruses before infection occurs. In addition, research by the National Institute of Health links vitamin D deficiency to autoimmune disorders, and, while it’s not a cure, healthy levels of this important vitamin assist appropriate immune system function.
Vitamin D supports mood. Psychiatrist Dr. James Greenblatt explains that vitamin D helps our bodies build serotonin, a neurotransmitter that stabilizes mood, promotes feelings of well-being, and aids happiness. While it’s not a complete remedy, maintaining adequate levels may support emotional health, especially when sunlight exposure is limited.
While the most efficient way to get vitamin D is careful sun exposure, that’s not always easy for us (Hello, “snowcrete,” rainy days, skin concerns, sunscreen . . .). Food sources are an option. Last month, I wrote about the heart-health benefits of wild-caught fatty fish like salmon, sardines, and tuna. Guess what? These yummy fish are an excellent source of vitamin D! So is cod liver oil. (Don’t say, “Yuck!” until you’ve tried a teaspoonful. It’s not so bad!) Beef liver delivers a dose of vitamin D in every serving. And so do egg yolks, especially from pasture-raised chickens.
Some foods are fortified with vitamin D, including milk, plant-based milks, orange juice, and cereals. Adding vitamin D is a public health strategy because deficiency is surprisingly common.
Vitamin D’s buddy, K2 is found in egg yolks, hard cheese, yogurt, and beef or chicken liver. Both vitamins are fat-soluble, so consuming them in food ensures absorption.
Always talk with your healthcare provider before starting any dietary supplement or vitamin regimen. Vitamin D supplements may be helpful if testing indicates low levels in the blood, and in this case, it might be worth discussing vitamin K2 as an addition. Some supplements pair this smart duo into one pill for optimum support.
Self-care is easy with vitamin D! Whether we sun ourselves, eat wild-caught salmon, or take a supplement with medical guidance, our bodies will thank us for the addition of this powerhouse nutrient.
