Vitamin D is one of the most powerful, yet underrated nutrients in the world. With many health experts following outdated studies and misinformation, it’s no wonder that over 80% of Americans suffer from D deficiency. Although we refer to the big D as a vitamin, it’s actually a hormone our body can make from sunlight. This stellar nutrient is essential for maintaining proper bone health, immunity and nervous system functioning. Adequate levels of vitamin D help prevent and reduce many diseases and illnesses. In addition, it can greatly improve athletic performance.

Solar power is not just for your car! Yes, vitamin D, from sunshine, supplementation and food can help you shoot lower scores by making you faster, stronger and more balanced. How much it will improve your game depends on how deficient you are to begin with. Proper sun exposure and or supplementation are required to reach a healthy range. Although it’s nearly impossible to get enough through diet alone, it doesn’t hurt to include foods containing adequate amounts of D, such as: cod liver oil, wild salmon, mackerel, catfish, herring, and farm fresh eggs.

Sunshine is your best free, easy and fun source of vitamin D. Twenty minutes of exposure between 10AM and 3PM with 80% of your skin exposed produces around 10,000 IU (international units). Supplements are just as effective, but determining the right dosage can be challenging. Whereas, if you soak up the rays outside, your body will determine the amount you need naturally. Your skin will turn a bit pink when you’ve soaked up plenty of sunshine. That’s when you need to consider your options for protection against skin damage.

Most people opt for sunscreen to prevent sunburn, but that’s actually not the best choice. In fact, sunscreen use has increased in direct correlation with our growing rate of skin cancer. Most sunscreens not only block beneficial vitamin D absorption, but contain high amounts of chemicals that contribute to hormonal problems (especially thyroid) and promote cancer (including skin cancer)!

As a healthier alternative, applying coconut oil is extremely beneficial for preventing sunburn, while allowing you to soak up those beneficial vitamin D producing UVB rays. Select an all natural 100% unrefined, organic coconut oil with no other ingredients added. Just like sunscreen, coconut oil must be reapplied throughout the day. If prolonged sun exposure is unavoidable and you feel that coconut oil doesn’t cut it, then apply a safe sunscreen like zinc oxide. Although you will look like the lifeguard on Caddyshack and block beneficial UVB rays, the zinc oxide will also block the bad rays and prevent sun damage. For even more sun protection, include carotene-rich foods into your diet. Foods rich in carotenes are usually dark green, red or orange, including: palm oil, green leafy vegetables, red peppers, tomatoes, sweet potatoes, carrots, apricots, etc.

Although it’s extremely difficult to overdose on D, it’s best to ease into it slowly to determine which amount makes you feel your best.

2,000-5,000 IU Vitamin D3 daily

No more than 10,000 daily

Get tested to get into optimum range: 50-80on/ml daily

For more information, check out the Vitamin D Council! (link: http://www.vitamindcouncil.org/)

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