I hope you are having a great week! There was horrible weather today in NY, with slushy snow and rain, but I’m just happy I have great new, cool snow/rain boots. That makes it a little happier for me to get from place to place. 🙂
Many of you write to me and ask me what I recommend as far as supplements. Besides probiotics, another one I recommend wholeheartedly across the board is Vitamin D. Vitamin D is very important for our optimal health! It is estimated that a shocking upwards of 85% of Americans are deficient in this important nutrient.
Vitamin D is not readily available in our food supply. The natural and ideal way to get vitamin D is by exposing our skin to appropriate sunlight. Unfortunately for most of us there simply isn’t enough sun exposure for nearly half of the year. Um, that would include me here in ‘ol NYC, and particularly on snowy days like today! However, even when I’m in sunny places like LA, where I’d like to get some more sun time, I’m often so busy that it doesn’t happen. And that is true for most of us! We would need to be in the sun about 15 minutes a day, exposing about half of our body. People with darker skin would need more sun time. Also, if we are in areas of heavy air pollution and acid haze, much of the sun’s rays would be blocked anyways.
Now we all know that the mainstream media likes to ram it down our throats that the sun is evil and that we must wear sunscreen every day! What they don’t like to point out is that since the excessive rise of sunscreen has come into play in the 1980’s, the rise of skin cancer has also risen (though there are only an estimated 1,500 fatalities from skin cancer a year). Most sunscreens are absolutely TOXIC! Their harmful ingredients are absorbed into our skin and bloodstream, and bake in the sun on the surface of our skin. But that is another topic altogether…The main issue with sunscreen as far as it relates to Vitamin D is that it blocks UVB exposure, which we need to produce Vitamin D in our body.
Why is Vitamin D important? It is related to many issues within our body, including heart and pancreatic health, cell formation, reproductive health, immunity, general well-being, healthy bones, eye health, warding off many numerous diseases….and many more benefits! It can even help prevent the spread and reproduction of cancer cells.
How do we get it and how much do we need? First off, it is important to choose a supplement that is the form of D3, which is what our body naturally produces. Vitamin D2 is synthetic and probably won’t absorb as well. In fact it might actually keep the natural D3 in our bodies from working properly.
The general recommendation for adults is 4000- 5000 units per day. However the big issue is that the actual amount that each individual specifically needs can vary significantly. That means that you might actually need much more than that dosage, especially if you are very heavy, and children may need far less. When you get regular exposure to sunlight your body self administers the correct amount. But when we are supplementing, monitoring our vitamin D levels by routine blood testing is recommended, to make sure you are getting appropriate levels that are therapeutic and not toxic, so you don’t overdose. Do not worry about getting so granular like a diet by blood type, instead do what your body says.
We can’t assume that the same amount is okay for everyone! So be sure to take care of yourself and your family with the right kind of supplementation of this important nutrient. Remember to get the D3 and not the D2!
Stay warm and dry. Lots of love to you!! See you here soon. 🙂
Kimberly
This is great. I have run out of vitamin D and there has been some sun here in San Francisco. I like Megafood Vitamin D-3. I will pick up some tomorrow. Also I saw my Uncle yesterday and even he was talking about getting his Vitamin D levels tested.
I was wondering this myself. As much as I do not like taking blood tests, I recognize that they are very helpful in determining what areas we may be lacking or overcompensating in.
Everybody is different in their body chemistry, lifestyle, & genetic factors, that’s why these types of tests are important. I will never forget the time I realized I had too much protein. It was a shock for my father since he always thought you could never have enough of it. It’s a popular mindset about food intake that we need way more protein than carbs. Also that we need to get our protein from animal sources. After that, it was much easier for my doctor to see that going on a vegetarian diet was not such a bad idea after all.
THANK YOU!! TOO much protein is incredibly toxic. The digestion of protein leaves lots of acidic, toxic residue in the body, including ammonia, purines, and uric acid. Having too much concentrated protein puts a huge strain on the detoxification systems of the body. Protein is in all plant food- and we don’t need to seek it out from animal products!!
The largest, strongest animals on earth, such as the gorilla, elephant, hippo, etc. build huge muscles from plant food!!!!!!!!!!
Hi Kimberly!
Can you suggest a good brand of D3?
Thanks!!
I haven’t found an awesome one yet (I’m VERY picky with supplements) but I will report back when I do!
Garden of Life just sent me some raw vegan vitamin D3, so glad to read this post!! 🙂 Bring on the sun please!!!
Yes, the sun in moderation is such a healer!!!!!!!!!!!!!!! 🙂
Thanks, Kim–I like the D3 supplements from Dr. Weil–they’re micro-tabs (really tiny) so it’s not like trying to swallow a big old horse pill.
Wow! I haven’t tried his yet.
sunscreen is part of my morning routine…..I guess I have been conditioned that lack of sun protection will result in wrinkles, age spots..etc.
what about tom’s or jason’s brand?
I think the Burt’s Bee sunscreen is decent. But every day?? I know that is what the popular magazines and derms tell us, but it seems extreme to me. I also don’t think it is that great for our skin. Also, age spots are related to the liver, and the better our diet is, the less “harmful” the sun is for us. xx Kimberly
Hi Kimberly,
I’m writing to verify the amount of D3 you’ve indicated is the general recommendation per day… You said 5000IU, I’ve never heard such a high figure for the general recommendation (I don’t know if its different in the states as opposed to Canada?).
Thanks,
Ashley
There may be differences Internationally. Look into it! Many prominent natural doctors, including Dr. Mercola, do recommend 5,000 iu.
My doctor told me that we need 2,000 IU. I’ve never heard 5,000 IU!
I know – it seems high. Some people may need upwards of 20,000 iu a day to get their correct dosage, depending on their blood work. It is really individual, and overdosing on it is unlikely. Several prominent sources I consulted recommended 5,000 iu.
Thanks for the reminder, Kim. I ran out of D3 recently myself. Gotta get some more 🙂
Hi Kim, Do you have to take D3 in conjunction with Calcium for opium absorption? I’ve read that a few places and the D3 supplement I have has some calcium in it for that purpose. Just wondering if it’s true!
Hugs,
Leslie
Hi Leslie! Ugghh…calcium supplements. That is a whole separate blog topic in itself, which I’ve been meaning to do. But in a word No! I don’t recommend calcium supplements!
Love you. xx
Hi Kimberly!
You are so great. I found your blog about a week ago & have been reading it like crazy haha. I was wondering if you could suggest another blogger like yourself who writes about nutrition, yoga, or beauty? I’m so interested now!!
Thanks!
Hi Lauren! Thank you. 🙂 Check out my blog roll. Also, http://www.westofpersia.com is a great blog!
Thanks so much for commenting me back! I will check out those blogs too. I saw you on E tonight- your so cute & good job!!!
I was just wondering about sunscreen! I’m about ready to head to the beach for vacation. What do you recommend? I have fair skin and tend to burn without sunscreen!
Hi Sarah! Get one that is paraben-free and doesn’t have any oxy benzone. I think the Burt’s Bee’s one is decent!
Hi Kimberly,
love reading your blog!
I am wondering what you think about all those commercial vegetable drinks out there, like V8 for example? are they a good substitute for days when you don’t get much veggies in the diet?
thanks!
Roxana from NJ 🙂
NO!!!!!!!!! V8 and other bottled drinks are pasteurized and USELESS!! They are acidic.
If you can’t make a Green Smoothie your next best option is fresh fruit or some veggie sticks. Or even just water! But no pasteurized drinks, ever!!
🙂
xx Kimberly
Hey kimberly,
thank you as always. I know you suggest avoiding fresh ground flax seed and omega oils in the Green Smoothie if possible, so that the green smoothie is not slowed down, and is more cleansing. Given that, what do you suggest if I want to incorporate flax seed and the omega fatty acids daily in another “separate” smoothie? What are good food combinations to get those two ingredients in each day, separate from the green smoothie.
Secondly, only curious, are the leaves of celery any more or less nutritious then the stalks for the smoothies? Since I get organic celery at the Farmers Mkt, it usually comes with a great deal of extensions. 😉
Hi Kimberly,
I stopped antidepressant meds 5 months ago and stopped eating meat and began buying organic. i am currently experiencing estrogen dominance and hypothyroid. i read that coconut is thyroid friendly and i love a young coconut milk but i’m concerned. how often is it ok to eat a young coconut (blend water + meat)? its so delicious and other than green salads its the only thing that really sits well and agrees with me. but i’m afraid if i don’t control myself i might have one every day!
Can you belive it, here in Finland commonly recommendation for vitamin d3 it´s 10 IU. And it´s almost never sunny here…. Strongest vitamin D3 what you can get here ìt`s like 50 IU.. :/
I love your blog and awesome pictures!
Kirsi
Finnish recommendation for vitamin D is 10 micrograms/day. IU is not micrograms / day.
Hi Kimberly! Just wanted you to know I mentioned you and this post in my recent blog about sunscreens and toxicity….sunscreen is not what it is cracked up to be! Keep spreading the word!
http://allrealbeauty.wordpress.com/2011/02/21/is-suncreen-really-safe-how-toxic-is-sunscreen/
Hi Kimberly,
I just recently discovered your book. I saw it on the news, I live in New Orleans and I as soon as I get back from Mexico I am going to try to change my diet. I don’t want to lose weight but I am just trying to get healthy and get my skin back ! I was wondering what probiotic you suggest, I used to take metagenics and not sure if that one is good or not? I have a lot of questions! I am overwhelmed with all of this at once, I tried making the green smoothie, but I used too much celery. I am not sure which way I am coming or going. I need help!!!
Can you tell me anything about Garden of Life’s Vitamin Code Raw d3?
Hi Kim!! I just got your book and read it in one day. i just bought the vitamix as i will be doing the Blossoming Beauty phase for 3 months. I’m stuck one one thing……Can you please please please recommend a probiotic supplement and a digestive enzyme???
Hello KIM.
Is there a moisterizer that you use ? Or a moisterizer that you use with suncreen???
Kimberly….. can you please tell me what sun screen you use ( when you use )? I unfortunately have a stubborn case of melasma brought on by a combination of birth control and a visit to the sun’s rays in australia (brought on by the falling in love with a native of this country 🙂 ) … but now although I totally agree ( the skin IS the largest organ of the body and we have to be just as cautious with what we put in our bodies as much as we put on our bodies )… I know you would probably agree that the combination of melasma and hot sun ( i live in LA )… would not be good… it would take the look of what looks like I had a sip of chocolate milk and turn it into something much worse… like i smeared mud all over my face lol. Can you tell me what you recommend as far as sun screen goes with the LEAST amount of chemicals but also with an SPF of at least 30?
Your opinion would be greatly appreciated!
N x
Yes, I’d like to know this also. There are so many bad chemicals in many sunscreens, I’m afraid it’s worse to use them than not.
Thank you!
Hi Kimberly, love your GGS!!! I drink it every morning after my hot mug of water /w lemon. I have cut out caffeine completely(yeah!!!) Also, I am sipping on my first mug of your cleansing tea/w lemon,ginger & cayenne. It is AWSOME!! I am like you I like spice so I went for 3 good shakes. It has such a great flavor. I have really been passing on the word & all of your great recipes to friends & family. Since following your healthy eating tips I have lost 14lbs. in 6 weeks!!! My doctor is so proud of me. I have a 4&1/2 year old & even he is wanting to eat like mommy which is great. I want him to adopt healthier eating habits now while he is young so that hopefully he will continue into his adult life. I thank GOD for you and all of the incredible info that you provide.Thank you sooooooo much!!
Much Love, Your most devoted follower, Cindy
I can’t seem to find your recommendation for the probiotic supplement anywhere
I can’t find this either! Which probiotics do you recommend? 🙂 Thank you!
Kimberly, I read in your book that your list of probiotics you recommend are on your website, but I can’t find it. I’ve bought your books for my daughter and sister, by the way, and even my husband is adopting some of your advice! (He’s a meat eater.) Thank you. I love the chocolate coconut cookies, by the way. They are addicting!
What’s up, everything is going nicely here and ofcourse every one is sharing information, that’s in
fact fine, keep up writing.
Hi, love your book, but, can’t find magnesium oxygen ?