Are You Vitamin D Deficient?

Are you Vitamin D deficient?

In the US, Vitamin D was added to milk starting in the 20s in an effort to eradicate rickets, which was rampant in US children at the time. Rickets causes a weakening of the bones, and is caused by a deficiency of Vitamin D.

Flash forward from the 20s…to…the 20s…

  • Milk has been vilified in recent years, eliminating a major source of vitamin D.
  • We’ve all been on house arrest for fear of catching Covid-19, dying, and going to hell. While locked down, we are not getting exposure to direct sunlight, which the body can use to create its own vitamin D.

Why should you worry? Vitamin D…D is…below average, even vitamin C-minus is a better than a D, right?

Vitamin D is responsible for a number of quite important bodily functions.

  • Your body needs it to absorb calcium and build strong bones.
  • It helps regulate the immune and neuromuscular systems.
  • It plays major roles in the life cycle of human cells.

Some scientists also believe Vitamin D plays a role in treating or preventing autism, autoimmune disease, cancer, chronic pain, depression, diabetes, heart disease, high blood pressure, flu, neuromuscular diseases, and osteoporosis, although currently we have no definitive evidence.

Vitamin D deficiency has been linked to maladies including breast cancer, colon cancer, prostate cancer, heart disease, depression, weight gain, among others. Studies have shown that people with higher levels of vitamin D have a lower risk of disease.

If you don’t want to die a horrible death and go to hell, here are some ways you can get vitamin D:

  • Direct sunlight (only people in the southern US can reasonably expect to get enough sunlight year round for sufficient vitamin D production).
  • Salmon
  • Sardines
  • Egg yolk
  • Shrimp
  • Milk (fortified)
  • Cereal (fortified)
  • Yogurt (fortified)
  • Orange juice (fortified)

How much vitamin D do you need?

Recommended Dietary Allowance:

  • 0-12 months: 400IU (10mcg)
  • 1 year-adult: 600IU (15mcg)
  • Over 70 years: 800 IU (20mcg)

If you can’t tell your boss you need a vitamin D break beside your pool after lunch, you might want to pick up a supplement.


Power Recipe: Sweet Potato – Tuna Mash

Ok, diet isn’t my specialty, but here is a tasty concoction I’ve developed that is easy to throw together, tastes phenomenal, and is a great balance of carb and protein. It makes for a powerful lunch on your heavy lifting days!

Doesn't that look tasty!



  • 5 oz canned tuna
  • 1/2 cups chopped sweet potatoes
  • 1/4 cups chopped onions
  • 1 cup spinach
  • 1 slice bacon (hey, I’m a powerlifter, be happy it’s not a donut!)


  1. Fry up bacon over medium high and drain off bacon grease
  2. Add potatoes and onions. Cook 15-20 minutes until sweet potatoes are cooked through and softened.
  3. Add spinach and tuna and continue cooking until spinach is fully cooked

If you want a leaner option, you can remove the bacon, or replace it with turkey bacon.