One day only supplement sale.
20% all vitamins, herbs, minerals, probiotics, and more.
All day at both stores.
RSVP on our Facebook event to get a sale reminder! Don't miss this once a year event.
Voted Bellingham's best grocery store. Full-service deli, hot bar, salad bar featuring organic, local, and natural foods. Everyone can shop, anyone can join. Co+op, stronger together.
All day at both stores.
RSVP on our Facebook event to get a sale reminder! Don't miss this once a year event.
The Co-op wishes you a happy and healthy New Year, and to give you a head start on your best health we invite you to join us for Wellness Day at the Co-op.
In both stores—
• 20% off all supplements (all day, while supplies last)!
• Demos and samples from local vendors and tasty treats (like smoothies) from various Co-op departments.
• Enter to win wellness products.
In the Downtown store—
• Live music by Hawthorn Creek. Smoky, sultry, swamp music with amazing male-female vocal harmonies and dirty slide guitar.
• Chair massage by Dora Keating, ND/LMT, from The Shanti Center.
• Whatcom Alliance for Health Advancement (WAHA) answers questions regarding health care, open enrollment, and general health education.
Co-op Talks in the Co-op Connections classroom (across the street from the Downtown store)—
Co-op Wellness Talks feature knowledgeable local health practitioners. Attend one session, or join us for the entire series!
(approximately 15 minutes each)
• 1 pm Brain Health with Jim Ehmke, clinical nutritionist. Learn proactive ways to enhance memory and prevent Alzheimer’s.
• 1:20 pm What Your Face and Tongue Say About Your Health with Katrina Svoboda Johnson, certified ayurvedic practitioner, owner of Ayurvedic Health Center & Wellness Shop. Like a reflexology map, the health of the body can be read in both the face and tongue.
• 1:40 pm DIY Health with Mystique Grobe, naturopathic doctor. Discover ways to help yourself medicinally and preventively in a world where real health has to be our priority.
• 2 pm Joyful Self-care & Resilient Well-being with Deborah Zucker, naturopathic doctor and author of The Vitality Map: A Guide to Deep Health, Joyful Self-Care, and Resilient Well-Being. Free yourself from the trap of being too serious about health and self-care. Learn to be flexible, curious, and playful on your health journey to sustain it for the long run.
• 2:20 pm Carbohydrates: How Low Can You Go? with Selva Wohlgemuth, registered dietitian nutritionist. Join in the discussion on carbohydrates and their role in health and disease. Be prepared for some solid evidence-based nutrition information.
• 2:40 pm Tai Chi and Qigong with Kelly Hong-Williams, certified tai chi and qigong instructor, owner of Powered by Qi. Improve energy flow and balance. Learn some quick techniques to melt stress, improve posture, and clear the mind.
• 3 pm Tips for a Deliciously Balanced Plant-Based Diet with Michelle Smith, registered dietitian nutritionist and nutrition coach. Learn simple ways to adopt a more plant-based way of eating with simple and practical steps.
• 3:20 pm Rapid Relaxation with Hypnosis with Erika Flint, board certified hypnotist and accredited certified professional hypnotherapy instructor. Utilize the power of your mind to achieve near instantaneous relaxation with hypnosis. Feel lighter, reduce stress, sleep better, and enjoy your life more than ever before.
• 3:40 pm Ten Ways to Nourish Yourself Today with Kate MacKenzie, health coach. Start the New Year with simple and nourishing ideas for your body and mind.
At the Co-op, it's Earth Day Every Day. Sustainability is part of our quadruple bottom line and we're happy to be a model for sustainable business in our community. If you're interested in leaning in and finding ways to be easier on the Earth as a shopper, individual, and community member, check out our recommendations below.
Our annual bulk sale is coming up next week and shopping in bulk is an awesome way to reduce the carbon-footprint (and the cost) of your grocery haul. Your first foray into the bulk section can be intimidating, but never fear, once you've gotten the process down you'll be coming back for bulk goods again and again. Check out this Instagram Reel we made on how to shop in bulk if you're unsure.
Remember, bulk goods aren't limited to nuts and granolas alone! The Co-op carries a huge assortment of bulk goods such as gluten-free pastas, soup mixes, candy, alternative flours for baking, dried seaweeds, teas, spices, and much more. You can also find liquid bulk goods such as cooking oils, honey, vinegars, and aminos.
Buying from the bulk department reduces the waste created by items packaged in small quantities. Without the need to manufacture packaging and send items through a packaging process, wholesalers can provide us bulk goods at a far lesser cost, and that savings is passed along to you!
You can bring your own containers to the bulk department, buy one of ours, or grab a one-time-use compostable bag.
If everybody swapped wasteful daily-use items for more sustainable alternatives, the impact would be HUGE. The Co-op's mercantile and wellness departments are chock-full of sustainable versions of items you use on the daily. Here are some of our faves!
DID YOU KNOW: Metal and glass can be recycled over and over again forever. Paper products can be recycled about seven times until they become too broken down to recycle further, but you can't really recycle plastic. In fact, only 9% of plastic ever created has been recycled. That's because plastic is incredibly complicated and expensive to recycle. Most businesses and recyclers do not consider it worth it, financially or environmentally, to attempt to recycle it. As a result, most is incinerated which contributes to greenhouse gas emissions OR it is left in landfills where it takes up to 500 years to break down and will never decompose entirely. Learn more about this by listening to How to Save a Planet podcast: Recycling! Is it BS?.
Badger SPF 50 Mineral Sunscreen
Badger Balm brings us a reef-friendly, water-resistant mineral sunscreen in a nifty tin! When your sunscreen is gone, you can reuse the tin or pop it into the recycling bin.
Reuse Idea: This tin is great for carrying jewelry, vitamins and supplements, or small snacks when traveling.
Deodorant has historically been a plastic-intensive product—but no longer! Local company Island Thyme makes all-natural deodorant with ultra-gentle ingredients that come in a biodegradable paper tube.
Moon Valley Organics Shampoo Bars
When it comes to shampoo, it can feel like you have no choice but to buy a plastic bottle. Luckily, many brands are on a mission to change that by offering no-waste shampoo bars. We carry a few different bars at the Co-op, but we especially love these local Moon Valley Organics bars. They smell amazing and they're made with soothing herbs grown right here in Whatcom County.
Bulk goes beyond food at the Co-op! Our bulk wellness section offers hand soap, dish soap, laundry soap, body wash, lotion, beeswax, and more. You can find all the same brands you love, such as Dr. Bronner's, Alba, E.O., and Moon Valley Organics. Bring an empty container from home to fill up or purchase a container from us.
Getting rid of items that have minor imperfections can encourage us to buy more—often unnecessary—things. Instead of throwing something out when there's a minor rip or tear, take a mending class at the Ragfinery to give you and your family's garments more longevity.
Bike often? Sign up for Whatcom County Smart Trips to reap rewards from your sustainable commute—including 10% off an item of your choice at the Co-op!
Shop Secondhand: Bellingham has myriad options for finding unique secondhand items! Hit up Y's Buys for secondhand fashions—all proceeds go to the YWCA! Check out Penny Lane Antique Mall for one-of-a-kind vintage and contemporary home decor, and Henderson Books downtown is an oasis of secondhand literature. You could spend endless days there and never see it all!
Holiday nostalgia is in the air. Everywhere you turn coffee shops highlight sweetened drink specials including pumpkin spice and eggnog lattes. While as the weather becomes gloomier, rainier and cooler, in the home kitchen, more soups, casseroles and roasted vegetables make it to the table. Even receptors on our tongues are heightened during the fall and winter months, further enhancing the flavors of rich comfort foods.
However our busy lives do not stop in the winter and food is in abundance all around us throughout the seasons. With this constant abundance we can often make unhealthy decisions when it comes to holiday gatherings. Perhaps a new approach can help heighten the wellbeing of this holiday. Following are some great tips to enhance your Thanksgiving experience, which can support your health as well as those you love.
Raw Cranberry Relish
Did you know most cooked cranberry sauce recipes call for 1-1 1/2 cups of sugar! This recipe calls for only ¼ cup of maple syrup or honey and requires a bit of resting time to enhance the flavors. Therefore, taste it the following morning to see if you really need to add more sweetener. This relish tastes great tossed in salads, in wraps, sandwiches, or along with your Thanksgiving turkey. A little goes a long way!
INGREDIENTS
12 oz fresh organic cranberries
1 organic orange, juice and zest
1/4 cup maple syrup or honey
1/4 teaspoon sea salt
1 teaspoon grated fresh ginger root
Optional: 1/4 teaspoon red chili flakes (can replace with a little deseeded jalapeño)
DIRECTIONS
Rinse cranberries and strain. Pour onto a clean kitchen towel and pick out any soft cranberries. Add the fresh cranberries into a food processor. Process until finely minced. Be careful not to process it too much because then the relish will become too soggy. Pulse in the orange juice, zest, maple syrup, grated ginger root, and sea salt. If you want to add heat, do so now. Transfer into a glass jar, allow to rest overnight before serving, and store in refrigerator for up to one week.
Makes about 2 cups • Time: ~ 10 minutes
Selva Wohlgemuth is a Registered Dietitian Nutritionist and owner of Happy Belly Nutrition in Bellingham, Washington. She specializes in gut health and has an in-depth knowledge of women's health. She is an avid outdoorswoman and mother.
From OM Mushrooms
From Barleans
From Himalaya
Tis the season to say bye bye to plastic waste! Swapping a couple daily use items for plastic-free alternatives can make a big impact—just imagine what happens if millions of people opt to ditch one plastic bottle. That's millions of plastic bottles kept out of our environment.
If you're interested making the switch to plastic-free (or less plastic-full) body care, the Co-op wellness department has you covered! We're highlighting 12 products to carry you through a sustainable daily routine.
Sam's palm-free bar soaps are handmade right here in Bellingham, Washington! Sam uses flowers from her garden to infuse herbal goodness into the soaps she makes. All bars create a rich lather and are packaging and palm-oil free!
HiBar was born of the belief that salon-quality haircare should come without a polluting plastic bottle. Their paper packaging is compostable and the bars are made without soaps, sulfates, phthalates, silicones, or parabens. The Co-op carries HiBar's for all hair types!
These facial cleansing bars are handmade, biodegradable, and minimally packaged in paper. They're made in Oregon using organic botanicals and high-quality essential oils. Not only that, they're affordable at just $12.99 for a bar that can last up to six months with daily use.
This facial moisturizer is a Co-op staff favorite! It's filled with ultra-nourishing botanical ingredients like sea buckthorn oil and saffron-infused olive oil. It comes in a glass jar that can be used again and again after you've finished your product.
Ditch the pump! These lotion bars are made with fewer than 12 certified organic, herbal ingredients. They come in post-consumer recycled cardboard boxes and cute tins that are recyclable or easily reusable. We love them for carrying jewelry during travel!
Uncle Harry's is a local, family-owned company out of Redmond, Washington. Sustainability has always been at the core of their mission. This Colloidal Silver Blemish Stick is less drying than alcohol-based acne products and comes in a glass tube.*
* = Looking for ZERO plastic? While this product is better than most, it does have a plastic cap.
Another locally owned company with sustainability in mind! Booda Butter Eco Balms come in biodegradable paper tubes (yes, the label is biodegradable too!). Balms are certified organic and Booda stuffs 2x more product into a tube than typical plastic-packaged lip balm.
Nearby on Orcas Island our friends from Island Thyme make effective baking soda-free natural deodorant that comes in a paper tube! These low-waste deodorants have tons of 5-star reviews. Choose from multiple scents available in the Co-op wellness department!
Plus Ultra is committed to sustainable practices. Their toothbrushes are made with 100% compostable bamboo materials.* Did you know bamboo has natural antibacterial properties? It's consider a "green solution" to wood for its short growth cycle and great carbon capture potential.
* = Looking for ZERO plastic? While this product is better than most, it does have plastic bristles.
This locally made, natural toothpaste comes in a glass jar* that can be used again and again once you've finished your product! It's completely free of fluoride, carrageenan, triclosan, artificial sweeteners, and SLS.
* = Looking for ZERO plastic? While this product is better than most, it does have a plastic lid.
RADIUS offers an alternative to floss with all that plastic packaging! Radius peppermint sponge floss comes in 100% plastic free packaging* and is a great alternative to silk floss for vegans.
* = Looking for ZERO plastic? While this product is better than most, the floss itself is nylon.
You may have noticed the first signs of spring as Indian Plums break from their buds, nettles emerge from the damp ground, and daffodils and crocuses brighten the landscape. Although always a welcome sight, this time of year also harkens the beginning of the sneezes, itchy eyes, and stuffed noses of allergy season.
If you are looking for natural support when it comes to mitigating seasonal allergies, the most important thing to remember is to start early. The most common mistake people make during allergy season is waiting for their symptoms to arrive before starting natural treatments. Although they can be very effective, many herbs and nutrients used for allergy support take time to work.
For best results, I recommend starting an allergy protocol at least one month before allergy onset.
Unsure of where to start? Below are some common strategies for alleviating allergies.
Often overlooked, simple hygiene measures can make a big impact when it comes to reducing unwanted allergy symptoms. Pollen very efficiently travels long distances via air streams and animal fur to find new homes in which to flourish. Although we lack the dense fur of our animal counterparts, our clothes and hair offer welcome spots to catch a ride for the innumerable pollen grains that we encounter during a short stroll outside. We end up inadvertently bringing these pollen grains into our homes and onto our sofas, pillows, blankets, and sheets. Luckily, there are some simple steps to decrease this load:
In addition to cleaning around the house and improving the quality of the air you breath, you can also take steps to clear your sinuses.
Eating foods that are natural sources of antihistamines and antioxidants will help you combat seasonal allergy symptoms.
Support a nutrient-rich diet with herbal supplements.
Start now for a more enjoyable allergy season. And, as always, remember to consult your health care provider before starting any herbal or supplement protocol.
Dr. Garrison is a licensed naturopath at Northwest Life Medicine Clinic who specializes in stress and stress-related conditions such as anxiety, panic disorder, and irritable bowel syndrome. She enjoys working with patients to find the root cause of their symptoms and helps them cultivate the resources needed to feel healthy and resilient. You can find her at nwlifemedicine.com.
The past few years have brought about unexpected and unprecedented change. As a consequence, it has also burdened us with significant stress: stress at the workplace, stress in relationships, stress about the future, financial stress, and burnout. For many of us stress has permeated our lives, becoming a daily and constant unwelcome companion. It is important to note that not all stress is bad. In healthy amounts, stress can be a source of motivation, it can help us endure discomfort in the short term for long term gains, it can help keep us safe by cueing us into danger. When stress becomes prolonged and overwhelming, however, it stops being beneficial and instead becomes disruptive, burdensome, and even detrimental to our health. Excessive stress can cause fatigue, disrupt our sleep, make us more irritable and on edge, and lead to or exacerbate chronic conditions like IBS, hypothyroidism, diabetes, and high blood pressure.
Luckily, there is a group of herbal allies that can help us bear the weight of stress so that it does not feel so heavy. These allies are called adaptogens. Adaptogens are uniquely well suited to help our bodies adapt to stress on a physiological level. When taken regularly, adaptogens can help decrease fatigue, improve attention and endurance, and blunt the detrimental effects that chronic stress can have on our hormones, immune system, and nervous system.
Let’s take a closer look at four common adaptogens.
Rhodiola is a short, fleshy perennial herb with a fragrant rhizome that is abundant in the Arctic and originates in Siberia and the mountains of northwest China. Just as the plant itself is able to withstand and even flourish in these harsh habitats, rhodiola as an adaptogen helps to increase endurance, combat fatigue, and enhance physical and mental performance. It is ideal for those who are experiencing prolonged periods of heightened stress leading to fatigue, burnout, and difficulty focusing. Think of this plant for those who are burning the candle at both ends, such as college students, exhausted parents, and overworked individuals. Because of its energy boosting properties, it is best taken earlier in the day.
Find rhodiola in the Co-op's wellness department here.
Astragalus is widely used in Chinese medicine as an adaptogen with cooling and calming effects. In addition to being an adaptogen, astragalus is inflammation-modulating. It does it all. Astragalus protects the kidneys and liver, supports a healthy heart, breaks down scar tissue, and fights against viral infections. It is best used on a regular basis for general stress support, especially when stress leads to frequent illness, anger and irritability, and chronic fatigue.
Find astragalus in the Co-op's wellness department here.
Ashwagandha has a long history of use in the Ayurvedic medicine tradition as an herb that helps to replenish us when we feel our vitality is depleted. Not only a powerful adaptogen, ashwagandha is also anti-inflammatory and anxiety reducing. It helps to nourish and protect the brain. Ashwagandha is ideal for those experiencing stress-related insomnia, as it can help increase sleep latency times, allowing us to sleep longer and more fully. Think of this plant for when you are feeling “wired and tired,” exhausted and unable to cope with stress with excessive worry and thoughts.
Find ashwagandha in the Co-op's wellness department here.
Bacopa is the go-to adaptogen when stress is starting to affect brain health. Bacopa crosses the blood-brain barrier and acts as a powerful antioxidant and neuroprotective agent. It helps to increase blood flow to the brain, increases GABA (an anti-anxiety neurotransmitter), and helps to repair damaged neurons. Bacopa is helpful in improving cognition, focus, memory retention, and concentration. Because of these qualities, it can be a powerful adaptogen for the aging, the overworked, and those with ADHD.
Find bacopa in the Co-op's wellness department here.
Dr. Garrison is a licensed naturopath at Northwest Life Medicine Clinic who specializes in stress and stress-related conditions such as anxiety, panic disorder, and irritable bowel syndrome. She enjoys working with patients to find the root cause of their symptoms and helps them cultivate the resources needed to feel healthy and resilient. You can find her at nwlifemedicine.com.
Aaron (left) and Kim Otto pose on their Whatcom County farm while welcoming Co-op staff for a tour.
Honeybees drone in a field of chamomile. Nearby, calendula is blossoming in tidy rows—glowing with a bright orange of fresh tangerines.
Nestled near the Mount Baker-Snoqualmie National Forest and the Nooksack River, just off the Valley Highway in Deming, Moon Valley Organics is a handmade haven of quiet and quality, carefully cultivated by Kim and Aaron Otto.
From seed to salve, their mission is to create high-quality, organic personal care products that promote a healthy way of caring for our bodies and the world.
No small task, but they’ve been doing it with grace and style since 1999.
The farm’s old silo is ringed by fields of herbal ingredients, busy workshops, and a cozy
micro-village of trailers and tents for itinerant WWOOFers. (WWOOFers volunteer on organic farms around the world in exchange for a hands-on learning experience, plus room and board.)
If the relaxed, smiling faces of Moon Valley staff don’t tip you off, we are assured through their certified B Corp status that both seasonal and long-term workers enjoy the Moon Valley ethic and environment.
Calendula is the farm’s signature herb and Kim’s personal favorite. This year’s harvest was so abundant that space in the drying racks in the barn loft was at a premium, so blossoms were pre-drying in the hot, sunny field. Calendula, long-valued for its soothing properties, is used in almost all of the lotions and lip balms made by hand on the Moon Valley Organics farm.
Lovingly and expertly crafted from ingredients mostly grown on their own sustainable permaculture farm, their soaps, lip balms, lotion bars, and salves need no preservatives because of the high-quality beeswax and infused oils. (Don’t try it at home, but Kim says you can practically eat the stuff!)
Like all of their products, every herbal lip balm is formulated and packaged by hand right on the farm.
If the silky feel doesn’t make you want to buy one for every pocket and bag, just know that 10 percent of net lip balm profit is donated to organizations dedicated to protecting pollinators. And, Moon Valley created a 4-acre pollinator sanctuary on their own farm, ensuring the health of our flying friends for generations to come.
Listening to Kim and Aaron talk about bees and dirt makes me proud to carry their products.
Their commitment to sustainability even extends to packaging, which is not only beautiful but also BPA-free, 100 percent recyclable, and made from the highest percentage of post-consumer recycled materials available. For those striving for a zero waste lifestyle, the Co-op is happy to offer bulk options for their bar and liquid soaps. And a relatively new addition is plastic-free Moon Valley Herbal Shampoo bars packaged in recyclable paperboard
We are proud to call ourselves partners, and together will continue using beautiful body care and cooperative business as a vehicle for social change.
Taking a break in the calendula field are current and former Cordata wellness staff (taken in 2017: above, from left) Ticker Ba-Aye, Jesi Van Leeuwen, Sarah Schermer, Christy King, and, seated, Christy’s son, Odin.
Learn more at moonvalleyorganics.com. You can even take a video tour of the farm.
Selva Wohlgemuth, Registered Dietitian and Nutritionist
Many people have heard of vitamin D and understand its relationship to the sun. I often hear people say “soaking up my vitamin D” when a nice, sunny day arrives. But is it really as simple as that? Of course not. Today I will clarify what vitamin D is, why you need to make sure you are getting enough, and how to make sure you are getting what you need.
Vitamin D is a fat-soluble vitamin with hormone-like properties that is found naturally only in a few foods and can be synthesized in the skin from the sun’s UVB rays. It is commonly known for its facilitative role in bone health by increasing calcium absorption and for its role in improving seasonal affective disorder. However, many people do not know that it also is required for proper immune function, hormone health, cellular growth and development, and blood sugar and blood pressure regulation. That’s a lot!
Many studies have found an inverse relationship between vitamin D status and autoimmune disorders, diabetes, eczema, cancer, depression, and more. The current recommended dietary allowance (RDA) is set at 400IU per day
for infants, 600IU per day for children and adults, and 800IU for the elderly.
The sun doesn’t give you vitamin D3, it merely starts a process. Upon the skin’s exposure to the sun’s UVB rays, pre-vitamin D3 is converted to inactive vitamin D3 (cholecalciferol). After conversion in the skin, cholecalciferol is quickly transported to the liver and then to the kidneys to be metabolized to active vitamin D3, also known as calcitriol. Therefore, if the liver or kidneys are not functioning properly, vitamin D status can be impaired.
However, the darkness of your skin, the fat deposition underneath your skin, and the coverage on your skin (including sunscreen and clothing) all play a role in if and how much pre-vitamin D3 is converted to cholecalciferol. If you have darker skin tone, are elderly (less fat under skin), wear a protective clothing layer, or apply a sunscreen greater than 10 SPF, you will have reduced or no vitamin D3 conversion.
Furthermore, above the 40th parallel north (or below the 42nd parallel south), there is inadequate UVB radiation to support vitamin D synthesis from mid-October to mid-March. Bellingham is at the 48th parallel north.
Plus, the best time for good UVB exposure is between 10 am–2 pm. If you are working an indoor job from 9 am to 5 pm, are fully clothed, and wear sunscreen on your face, then you will not synthesize any vitamin D. If you think you will get some vitamin D when sitting in a sunny spot inside, think again. It doesn’t matter what time of year it is, or time of day, if you are sitting in front of a window, all UVB rays are blocked and you will not synthesize any vitamin D.
Nutritionist Tip: Get outside around noon for 15 minutes and expose your hands, arms, and face (without sunscreen) in the late spring, summer, and early fall months to synthesize about 1000IU. Then layer on the sunscreen or seek shade.
Vitamin D is only found naturally in very few foods including fatty fish like salmon and sardines (340IU per 3 ounces), eggs (40IU per egg), and liver (40IU per 3 ounces). Mushrooms, although advertised as a source of vitamin D, often do not provide much useable vitamin D unless the grower purposefully has exposed the mushrooms to UV light. One cup of sliced “unexposed” crimini mushrooms only provides 5IU, whereas the “exposed” provides around 400IU. Ask your grocer what kind they offer. However, there are other foods on the market that are fortified with vitamin D such as dairy and plant milks, orange juice, and some cereals, usually providing anywhere between 50-100IU per serving.
Nutritionist Tip: Enjoy fatty seafood like salmon, UV “exposed” mushrooms, and fortified milk or non-dairy milks multiple times per week for substantial food sources of vitamin D.
Vitamin D supplements can be found as vitamin D3 (cholecalciferol) and vitamin D2 (ergocalciferol). Vitamin D2 is synthesized via UV irradiation of yeast, whereas D3 is synthesized via UV irradiation of lanolin. However, research studies have found that vitamin D2 may not be as effective in increasing active (calcitriol) vitamin D3 serum levels. Taking supplements is essential when adequate dietary intake and proper sun exposure are lacking.
The optimal intake of vitamin D to support general health and well-being remains controversial. Researchers have found a U-shaped curve regarding vitamin D status, indicating that both low and high vitamin D serum levels are correlated with disease development and progression. The Linus Pauling Institute recommends that generally healthy adults supplement with 2000IU of vitamin D3 daily. Some may need more or less depending on the factors previously discussed.
More is not always better! High-dose vitamin D supplementation that is not monitored can lead to abnormally high serum calcium concentrations, which can damage the kidneys and heart. Research suggests that daily intakes of less than 10,000IU per day in healthy individuals is very unlikely to result in toxicity.
Nonetheless, it is best to test not guess! Work with a health care practitioner to check your vitamin D status 1–2 times per year to get a feel for your unique needs. Research studies suggest that a serum vitamin D concentration between 40 ng/mL and 60 ng/mL is ideal.
Nutritionist Tip: Supplement with 1000–2000IU per day and check your vitamin D levels annually to ensure a serum vitamin D between 40–60ng/mL. Make sure to check your multivitamin, as they often already contain some vitamin D.
Overall, low vitamin D status can impact your health in many ways. Unfortunately, testing vitamin D status is not as routine as it should be, especially here in the Pacific Northwest. Ensuring optimal vitamin D levels year-round can help keep you feeling your best. Be an advocate for yourself and request vitamin D labs at your annual doctor visit or see the resources below for additional helpful research, testing, guidelines, and applications.
Have questions? Send them to contact@happybellynutritionist.com. Selva Wohlgemuth is a registered dietitian nutritionist. Learn more about her approach to general health and well-being at her Happy Belly Nutrition website, and see her recipes and other kitchen tips at Poppies and Papayas.
itamin A plays an essential role in skin, immune, thyroid, eye, and reproductive health. Here’s how to make sure you’re getting enough.
If you are struggling with chronodisruption, then consider rewiring your circadian rhythm first before investing your time and money into the newest diets, supplements, or fitness programs.
By choosing snacks that contain a good source of fiber, protein, and fat, you can prevent the blood sugar roller coaster and the dreaded emotions that come along with it, keeping you, your kiddo, and everyone else happy.