Rhonda’s Cooking

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Are you getting enough Vitamin D?

Posted by rhondascooking on November 27, 2010

In addition to eating a healthy, balanced nutritious diet, taking the proper amount of vitamins and minerals are also equally important.  In fact, vitamins and minerals work with nutrients to help the body function properly such as converting carbohydrates, fats and proteins produce energy.[1] There are many vitamins and minerals with different purposes and it is important to at least take a multivitamin to meet the recommended daily amount.  Vitamin D is important for both men and women because it helps deposit calcium in ones bones and protects against bone disease.  As people age, after age fifty, the need for Vitamin D doubles!

Vitamin D is also important for people who struggle with thyroid disease.  After speaking with my doctor about my thyroid issues (not functioning properly), she ordered an exam to determine my Vitamin D and magnesium levels.  She indicated that there had been studies performed that indicated that Vitamin D is necessary for many thyroid patients, especially those diagnosed with hypothyroid disease…like myself! Moreover, according to Mary Shomon, author of Living Well with Hypothyroidism”, Vitamin D appears to be necessary in order for the pituitary gland to produce thyroid hormone, as well as in supporting  the enzyme to convert T4 (inactive thyroid hormone) into T3 (the active type).[2]

After reviewing the test results with my doctor, I learned that I was in fact deficient in Vitamin D!  I had forgotten that in 2005 I stopped drinking milk and consuming many of the foods that had Vitamin D. Thank goodness for good doctors! Immediately, she gave me Vitamin D liquid drops, as well as tweaked my compounded thyroid medication.  Within a month, my hormones started bouncing back into place!!  I was in shock; I was beginning to feel normal again!

How much Vitamin D do you need?

    1. Birth to Age 50: 200 IUs
    1. Ages 51 – 69: 400 IUs
    1. Age 70 and up: 600 IUs
  • Where can you get Vitamin D?  Salmon, tuna, fortified foods such as milk, juice, whole grain breakfast cereals, supplements, etc. Also, Vitamin D is made by the body after sunlight hits the skin, but one should limit this exposure time to about 10 to 15 minutes twice weekly. (NOTE: If you’re vegan like myself, I recommend that you purchase the Vitamin D liquid drops and speak with your healthy practitioner regarding the appropriate dosage amount for you.)


    [1] Duyff, Roberta Larson. Complete Food and Nutrition Guide. John Wiley & Sons, Inc.: New Jersey. 2006.

    [2] Shomon, Mary J.  Living Well With Hypothyroidism. HarperCollins Publishers, Inc.: New York. 2000.

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