Dr. Kelly Simms ND, CNS

Naturopathic Doctor and Nutritionist, Fertility Course, Natural Women's Health, Preconception and Fertility

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in Blog· Hormones and Metabolic Health

Vitamin D and SUN!

It’s summer! I have seen many tanned (and some red!) faces in the office this past month. Does all of this sun exposure, the best source of vitamin D, mean that you don’t need your normal supplement? This is a question I am asked frequently, and I hope that the information below will help answer that question.

Why the sun isn’t enough:
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  • Sunscreen over SPF 8 will block the sun’s ability to make vitamin D
  • Caucasians need approximately 20 minutes per day between 10 and 2pm of direct sunlight, most of skin uncovered, to make their daily dose of vitamin D
  • African-Americans, or other dark skinned individuals, need approximately 1 hour to make their daily dose
  • The ability to make vitamin D depends at latitude and time of year. In areas north of 35-37 degrees latitude, little to no vitamin D is made November to February.

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So between the sunscreen, lack of time outside during daylight hours and varying geographical chance of exposure, its no surprise so many people are vitamin D deficient. According to many, optimal levels for disease prevention should be greater than 50 ng/mL.

Did you know that vitamin D acts more like a hormone in the body? It’s effects are far reaching and still being studied! The recommended supplemental dose of vitamin D varies by healthcare practitioner and depends on the individual. The recommended adequate intake, according to the Institute of Medicine is 200 IU’s per day, which really is only adequate in that it prevents rickets. According to the American Academy of Dermatology’s position statement on Vitamin D, “Adults who regularly and properly practice photoprotection may also be at risk for vitamin D insufficiency, and may be considered for a daily total dose of 1000 IU vitamin D.”

Diet is the only other source of vitamin D and is found in a limited number of foods. Many people rely on their milk intake as an adequate dose, but unless you find yourself drinking approximately 10 eight ounce glasses of milk fortified with vitamin D per day, you might not be getting a therapeutic dose through diet alone.

Diet, supplementation and sun are the only options in this game. With the potential harm that the sun can cause and the dietary challenge of obtaining therapeutic doses, it seems like an easy solution to the battle is to have blood levels checked and simply take some vitamin D.

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Estrogen dominance, or unopposed estrogen, is a th Estrogen dominance, or unopposed estrogen, is a theory in which the level of estrogen outweighs the level of progesterone and other hormones in the body. Picture a seesaw. Estrogen is the person high in the air looking down at the progesterone (and other hormones)- sitting at the other end with their feet on the ground.

Our bodies need estrogen for reproductive, cardiovascular, and bone health. Estrogen is a very important hormone! Too much estrogen, however, can be linked to an assortment of conditions like: 
- Heavy periods
- Migraines
- Water retention 
- Fibrocystic breasts
- Uterine fibroids 
- Endometriosis
- Mood swings 
- Hormonal weight gain

High estrogen can be caused by certain medications, excess body fat, stress, alcohol, liver issues, and synthetic xenoestrogens, so some dietary and lifestyle changes may be needed to correct your hormone levels. And, what about supporting the other hormones? Picture the seesaw again. We can support healthy progesterone production with dietary and lifestyle changes as well!

Was this helpful? If so – like, follow, and don’t forget to comment below any questions you have about estrogen dominance!
There are few health conditions as frustrating to There are few health conditions as frustrating to address and correct as acne.

Courses of antibiotics, dozens of topicals, spironolactone, supplements, and the birth control pill are the main treatments most of my patients have tried before they come to me. While some may be effective, you might be still wondering: is there a way to heal my skin once and for all and not have to use this stuff?

Acne is so frustrating for many because it seems like there are a million things you could be trying. So, what are some NATURAL first steps you can take if you are struggling with acne?

1) Get your hormone levels checked. Knowing if you have any hormone imbalances can help your doctor to cater your treatment plan to your specific needs.

2) Address your gut health. Your gut is the foundation of your health and can be closely tied to skin issues.

3) Try going dairy free. I’ve found this is one food group that can be especially problematic for people that suffer with acne. The thing to know is that you have to avoid it for at least 30 days and also that in the future, you can probably have at least some dairy back. It’s usually not a forever restriction.

If you have questions about your struggles with acne, leave a comment below or send me a DM. I’d love to chat about potential solutions and help you get to the bottom of your skin concerns.
It’s time for another Sunday Supplement highligh It’s time for another Sunday Supplement highlight! Today, we’re talking about Magnesium Glycinate.

Magnesium Glycinate is a supplement that increases magnesium levels. Magnesium is vital in regulating muscle and nerve function, blood sugar levels, and blood pressure. It may also be helpful in the making of bone, protein, and DNA. 

I love magnesium glycinate because it is one of the easiest forms of magnesium supplementation for the body to absorb. It is also gentle on the digestive tract which means it is less likely to cause undesirable side effects such as an upset stomach or loose stool. 

Magnesium glycinate might be especially helpful for you if you suffer from:
- High blood pressure or heart disease
- Type 2 diabetes
- Osteoporosis
- Migraine headaches
- Depression

Do you have more questions about magnesium glycinate? Leave a comment below, or shoot me a DM and we can chat!
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