The Importance of Vitamin D

One of the supplements that I recommend everyone take is Vitamin D.  Most people think they are getting enough Vitamin D from their diet or from sun exposure, but, unfortunately, that is not the case, especially during the winter months.  In addition, most sunscreens block vitamin D creating a very Vitamin D deficient world. How do you know if you are deficient?  Well, you could get a blood test done (25(OH)D blood test) either through your doctor, a lab, or doing the test at home and sending your blood to a lab.  But generally there are other tell-tale signs that might tell you that you are deficient.  They are:

  • Depression, feeling blue
  • Elderly
  • Tired/Weakness
  • Overweight
  • Bones ache/weak bones
  • Sweaty Head
  • “Gut” Issues

Vitamin D is extremely important and could help prevent chronic diseases, autoimmune diseases, cardiovascular diseases, and especially cancer.  It also fights infections, cold, the flu, and it protects your immune system.  If you are not taking a supplement now, I highly recommend that you add one.  The recommended daily dosage is:

  • Age 0 to 1 year: 400 to 1,000 International Units (IU) daily
  • Age 1 to 18 years: 600 to 1,000 IU daily
  • All adults over age 18: 1,500 to 2,000 IU daily
  • Pregnant or nursing women under age 18: 600 to 1,000 IU daily
  • Pregnant or nursing women over age 18: 1,500 to 2,000 IU daily

Supplementation is a good start, but spending time outside without sunscreen on is actually the best way to get your Vitamin D.  Store bought sunscreen blocks UVB rays, which are the rays we need, so essentially preventing us from getting any Vitamin D.  There also contains lots of toxic ingredients. Instead try and spend 20 minutes or as long as you can before you notice skin changes and make your own sunscreen.


I have decided to make my own sunscreen this year with all natural products.  You can find many recipes on Pinterest, but I am using the following:

Homemade Sunscreen



¾ cups of coconut oil

¼ cup  of beeswax

2 Tbl of Zinc Oxide (can add more to increase SPF)

1 Tbl of pomegranate oil

2 TBl of Shea Butter

10 drops of your favorite essential oil

Glass Jar


Fill half a medium saucepan with water  and heat up with medium heat.  Fill a glass jar with your ingredients, except the zinc oxide.  Place the jar in the pan and allow the ingredients to melt and combine together.  Stir occasionally.  Once combined, add your zinc oxide.  Transfer ingredients into a glass container to store. Let it cool.

Some recommendations:

Buy the small beeswax pellets, they melt faster

Use a wide glass jar

Reapply every 90 minutes, this sunscreen is not water resistant and the SPF is about 15.


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