Fall is here - Time for sweaters, pumpkin spice, and finding new ways to keep our Vitamin D levels in check!

Fall is my favorite time of year! I love the cool weather, the colors, the foods, the activities - all of it! But it is also a reminder that winter is coming, and with that there are changes to your health routine that may be necessary for optimal health. One of those things is Vitamin D. 

We get a majority of our Vitamin D needs from the sun. Most people can prevent Vitamin D deficiency with just 5-30 minutes of sun exposure to skin (without sunscreen), a few times a week.  EXCEPT: From September to May if you live North of the 37th parallel line, which runs along the Missouri-Arkansas border. The sun is too far away for you to synthesize enough Vitamin D through sunlight alone. Some of these states include northern California, Oregon, Washington, Nevada, Wyoming, Colorado, Idaho, Iowa, Indiana, Pennsylvania, West Virginia, and New York. 

Vitamin D is important for bone health as many people know, but it may also play a role in a variety of other ways like reducing inflammation, immune function, and preventing depression. So 7 months out of the year we need to find other ways to provide our body with adequate Vitamin D. This can be through food and/or supplements. Unfortunately, there are not a ton of foods that provide Vitamin D. Foods high in Vitamin D include salmon, trout, cod liver oil, sardines, some mushrooms, eggs, liver, and fortified dairy products. Increasing these foods through the winter months is important to prevent deficiency. And if you don’t usually eat these foods, a supplement may be necessary. 

How do you know if you are getting enough Vitamin D? I would suggest getting your Vitamin D levels checked annually, as vitamin D deficiency is fairly common. Book an appointment with me or talk to your doctor about getting your levels checked. From there I can recommend additional foods and/or supplements that are right for you. 

All sessions are virtual so cozy up in your sweater, bake some pumpkin muffins, and click here to book an appointment with me to keep your Vitamin D levels optimal this winter! 

Amy lives In Iowa, but is able to care for patients via Telehealth in many states throughout the country. Amy currently accepts Out of Network PPO insurance plans (which often has excellent dietitian coverage). Amy is also able to accept HSA or FSA cards for payment for nutritional care. If you have questions on insurance coverage, book a discovery call here.