October with its magical colors is here….and, with it come the all-dreaded autumn blues…The sluggish depression of soon-to-be-winter sets in. And then, you start getting sick. That stuff sucks!

Well, here’s the thing: It’s not just in your head. A lot of why we feel this way is because during this time of year, there is a decrease in our exposure sunlight, and when we get less sunlight, we produce less Vitamin D.

Vitamin D is so important! It plays role in many functions in our body 

<img height="22" src="https://static.wixstatic.com/media/5e9922_0769ff30a359428f90b3864c78f4b682.png_256" width="22">Supports healthy mood, energy and productivity level

<img height="22" src="https://static.wixstatic.com/media/5e9922_0769ff30a359428f90b3864c78f4b682.png_256" width="22">Support healthy immune response

<img height="22" src="https://static.wixstatic.com/media/5e9922_0769ff30a359428f90b3864c78f4b682.png_256" width="22">Decreases inflammation

<img height="22" src="https://static.wixstatic.com/media/5e9922_0769ff30a359428f90b3864c78f4b682.png_256" width="22">Helps maintain healthy bones, joints and strong muscles

<img height="22" src="https://static.wixstatic.com/media/5e9922_0769ff30a359428f90b3864c78f4b682.png_256" width="22">Decreases risk of diabetes, cancer, depression and cardiovascular conditions

How can we make sure that we are getting enough Vitamin D when the summer passes?

<img height="22" src="https://static.wixstatic.com/media/5e9922_0769ff30a359428f90b3864c78f4b682.png_256" width="22">Well, a first step is get your vitamin D level checked. There is widespread debate in the medical community about “optimal” Vitamin D levels; the answer varies for each unique person given their genetics, environment, lifestyle, and existing health challenges. Generally, the optimal range of Vitamin D3 in your blood work should be 50 ng/ml or above.

<img height="22" src="https://static.wixstatic.com/media/5e9922_0769ff30a359428f90b3864c78f4b682.png_256" width="22">Second, you can actually eat foods that contain Vitamin D. (In fact, that’s what many cultures that live in low-sunlight areas do!) The best food sources of Vitamin D3 are the fatty wild caught fish (like salmon, mackerel, tuna and sardines) and egg yolk from organic cage free eggs.

<img height="22" src="https://static.wixstatic.com/media/5e9922_0769ff30a359428f90b3864c78f4b682.png_256" width="22">And if getting it from food does not work for you – don’t hesitate to take supplemental D3. And here are couple important things to know about taking supplemental D3:

• Quality maters! Here are the top rated Vitamin D supplements
• It’s best to take this supplement with meal. Vitamin D is fat soluble, so it needs a presence of fats to be well absorbed
• The body uses nutrients in a symphony – not a solo. If you are taking a vitamin D supplement, adequate Vitamin A, Vitamin K, and magnesium intake are also required. Many of my clients taking supplemental D3 suffer from symptoms of magnesium deficiency (e.g., muscle and joint tightness, leg jerks, headaches, anxiety). If you have these symptoms, it is important to take magnesium in conjunction with Vitamin D supplements.

Please don’t hesitate to ask if you have questions about the most effective or reliable tests for gauging your sufficiency in these key nutrients.

So, here it is! Your introductory guide to being Vitamin-D-healthy this season.

Wishing all of you to stay with the same energy, vigor, and healthy immune system as you had during those wonderful beach months!