Nutritious Foods

Do You Get Enough Vitamin D and Omega-3?

In the past 18+ months, we all have realized that sleep, moving our bodies, eating good healthy food, sunshine, being outdoors, and connection to people we love impacts our health greatly. In the 26 years I have practiced chiropractic, I have seen in clinical practice, day after day, these things change the way people feel. 

I would also add to that list: vitamins and supplements and, of course, getting adjusted! We often talk with our patients about the “foundational five” which include: vitamin D, omega-3, multivitamin, probiotics, and adding fruits/vegetables to the diet.  

We know vitamin D and omega-3 fatty acids are vital to our health and have been linked to our immune function, cardiac health, and brain health. We are now testing vitamin D and omega-3 levels at our clinic. It is quick and easy. Just a finger prick, and we can give you results that could change the way you feel!

Vitamin D

Vitamin D deficiency is a common problem that is associated with many health consequences such as: bone weakness, compromised immune function, depression/anxiety, acne, and inflammation. The good news is vitamin D deficiency can easily be addressed. Sun exposure is the ideal source of vitamin D, but for most of us, sunlight itself is not enough; our bodies require us to obtain vitamin D from other sources.

Vitamin D is fat soluble, which means you need to eat fat to absorb it. Foods high in vitamin D include fatty fish (salmon, sardines, tuna, mackerel), cod liver oil, and eggs.

You should have your vitamin D levels checked to determine if you are definicent. Your vitamin D goal is between 60 – 80 ng/mL. Don’t accept anything less.  

Most people find supplementation necessary to bring their levels up, especially in the winter. Depending on where your levels are, you may need to take between 2,000 and 6,000 IU of vitamin D per day — and some people need more than that! We can help you determine the right dosage for your body. 

Omega-3 Fatty Acids

As a chiropractor, treating joint pain is an everyday occurrence. Inflammation is most often the cause, and adding omega-3s can be extremely beneficial and reduce pain within a relatively short period of time.

Omega-3 fatty acids are vital for cardiovascular, brain, and immune health. They can reduce inflammation systemically, have been associated with reduction of depression/anxiety and ADHD symptoms, and can improve your sleep.

Foods high in omega-3s are fatty fish (mackerel, salmon, cod liver oil, herring, oysters, sardines, anchovies) as well as plant based sources (flax seeds, chia seeds, walnuts, algae). Many patients, especially children, do not eat these types of foods consistently and need to supplement to have optimal levels. 

For optimal health, your omega-3 index should be in the desirable zone of 8 – 10%. 

Curious about your levels? Come in and find out so we can recommend the appropriate  amount to supplement. Have questions? Please don’t hesitate to ask! Contact us today.

Jo Becker-Puklich

Jo Becker-Puklich

Dr. Jo is a chiropractor in Chanhassen, MN specializing in prenatal and family chiropractic care. She is also a certified acupuncturist and functional medicine provider.
Jo Becker-Puklich

Jo Becker-Puklich

Dr. Jo is a chiropractor in Chanhassen, MN specializing in prenatal and family chiropractic care. She is also a certified acupuncturist and functional medicine provider.

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