When the sun starts going down earlier, the moods you go through aren’t abnormal–it’s called Seasonal Affective Disorder, or SAD, and it’s often the result of Vitamin D deficiency. Vitamin D is necessary for bones and muscles, keeping inflammation down and even managing your weight and mood.
Rhonda Patrick, Ph.D talked to Goop and answered a few questions on why you need more Vitamin D–and how to get it!
On why we lack proper Vitamin D:
“It is generally thought that the main reasons why vitamin D3 levels have decreased over the last few decades is due to more sunscreen use and spending more time indoors on computers. Since UVB radiation from sunlight is required to produce vitamin D in the skin, anything that blocks UVB rays such as sunscreen will also prevent your skin from making vitamin D3.”
On how to get more Vitamin D:
“Supplementation with vitamin D3 is a good way to ensure you get adequate vitamin D. 1,000 IU of vitamin D per day, in most people, will raise serum levels by about 5 ng/ml. A good vegetarian source of vitamin D3 is lichen. Some foods have been fortified with vitamin D, including milk (100 IU per 8 ounces) and orange juice (100 IU per 8 ounces), but if we’re trying to fix inadequacy, these numbers are really a drop in the bucket. They’re not very much at all. Furthermore, dairy products are a sub-optimal choice for fortification for the approximately 50 million Americans who are lactose intolerant. If, like me, you are someone who decides to supplement, the upper tolerable intake level set by the Institute of Medicine is 4,000 IU. One study showed that people that were considered to be vitamin D deficient were able to raise their serum levels to sufficient levels after supplementing with 4,000 IU of vitamin D3 per day.”
Read the full interview at Goop!