Seems it’s a common thing to lack while doing keto, because of no milk I guess.
I’ve got a deficiency and its going to get worse as I stay inside working long hours. What are some good sources that I can use so as not to depend on taking it as pill?
I know salmon and mackerel, but I can’t eat fish every day. It’s too expensive.
I know eggs, but I already eat those every day and it isn’t enough.
Best thing is to get outside in the sun. Get sun on your skin until you turn lightly pink (if you are caucasian, don’t get a sunburn!) then get out of it. Do this every day. You can also supplement with D3 supplements.
Like I said, getting sun is not an option with my work schedule and I’d rather not take supplements if I can help it. Surely, there are some other foods aside just fish and eggs, no?
You need only 15 minutes a day. You get coffee breaks/ lunch breaks? Go outside and sit in the sun for 15 minutes.
I drink unsweetened almond milk. One cup provides 25% of your vitamin d needs.
Obviously some not keto so choose wisely -
Natural sun exposure is best though as had already been said.
What is your opposition to supplements? Are you not good at taking them consistently?
I’m voting with @fiddlebanshee …15 minutes is all you need. Seems much easier than supplements or rearranging your diet.
I don’t think everyone can get enough D from sun exposure. I live on the California coast and run distances outside and garden regularly. I also spend probably at least an hour a day outside during peak sun hours at work. No sunscreen because I don’t trust it. Mine stays chronically low without supplementation.
I think people are drastically overestimating the skin’s ability to produce vitamin D. I know what Google says, but Google also says leprechauns are real. My blood tests confirm that 15 minutes doesn’t do jack poopy. Nor does an hour. A few hours maybe, but, again, I won’t have an opportunity for that with work.
Carlson’s Solar D Gems are cheap and available on Amazon. They are in a base of cod liver oil. I recommend them to all of my nutrition clients.
I am not really ‘opposed’ to supplements. I just don’t beleive they work well. They aren’t absorbed efficiently, they contain fillers, binding agents, and other poop to help pass through machinery, some even have corn syrup, and wax.
Part of the reason I started keto, is because eating what grows and what walks makes good sense to me. I want to stay away from things produced and manufactured as much as possible.
But, if it is absolutely required, then so be it.
Lemon flavored cod liver oil is an excellent source and makes a great salad dressing. Fish oil capsules from Costco are cheap and easy to take. You might also consider supplementing vitamin K2.
Good D3 supplements are food-based and oil-based in a gelatin capsule. If you can digest meat, you can digest a couple of these tiny gels.
Couple of table spoons of cod liver oil will do the job… Not only is it 100% fat but very high in vitamin d and it’s not a tablet… Job done xxx
Salmon and Tuna are not too expensive when bought in canned form.
I have tins of each in my cuboard for days that I haven’t had much protein or just need a small stack. Most of the time the supermarket will have specials on, 3 for $5 etc.
Depends on how pale you are.
If you are ghostly, as I am after an extended Chicago winter, then yes, I can get a good amount of Vit D from walking around with my head mounted solar panel (shaved head) exposed and sleeves rolled up.
As I get browner, I need more exposure. Need to get the shirt off or more time in the sun.
It also depends on latitude and precursors. The D that you get from veg is D2 that needs solar activation. The D that you get from animals, can be ready to roll or need solar activation, depending on how much sun the animal it came from got. Let’s have the grass fed fight again… or rather, let’s not and say we did. As to latitude, as I mentioned, here in Chicago, when old Mama Earth tilts North America to the sun, it’s good. When she turns it away (winter), I’d need to be into cold exposure for extended periods.
There’s a whole section on this in Protein Power Life Plan, that advises on exposure needs based on skin tint and latitude.
Depends where you live and how much sun exposure you can get. I;m in the UK and when it’s hot, I’m outside as much as possible, but always supplement through the colder / darker times of year.
D3 supplements took me from chronically severely deficient to optimum levels within a few months. I see them as a fantastic option and far better than living my off duty time outside.
I use the liquid drops (olive oil, so no binders and fillers), one drop gives 2,000 units D3 and 15 units K2.
900 drops for £22 on Amazon.
I think that is excellent value for money, and it has made a profound difference to my overall health and lifted me out of the chronic mild depression that is an often unrecognised symptom of D deficiency.
Which brand is that? As I am blonde Vitamin D from sunlight is fairly easy, but I struggle with K2, so I need a combo product.