M A R C H 2 0 2 6 P S I B E W E L L N E W S L E T T E R Understanding Vitamin D Supplements Vitamin D is especially important during the winter because reduced sunlight exposure limits the body’s ability to produce it naturally, increasing the risk of deficiency. This nutrient plays a critical role in maintaining strong bones and teeth by aiding calcium absorption, supports immune function to help fight seasonal illnesses and regulates mood. Since shorter days and colder weather make sun exposure difficult, incorporating vitamin D-rich foods or supplements becomes essential for overall health during the winter months. Vitamin D supplements are recommended for those with low blood levels. While 30 ng/mL is sufficient, many experts agree that optimal levels fall between 40-60 ng/mL. Forms of supplementation include capsules, gummies, liquid products, powders, and dissolving tablets. It’s important to purchase high-quality supplements that have been independently tested. While dietary supplements, including vitamin D3, can be beneficial, too much can cause harm. When you consume in excess, calcium can build up in your blood and cause nausea, vomiting, weakness, decreased appetite, constipation and frequent urination. The FDA recommends that all consumers consult their doctor or pharmacist before taking supplements. Coach Tip: Vitamin D is best paired with Vitamin K for bone health. Be sure to take your vitamin d supplements with a meal containing a healthy fat to optimize absorption because it is a fat-soluble vitamin. Ingredients • 1 pound salmon (3-4 fi llets), pat dry • 2 Tbsp. olive oil • 1 red onion (chopped) • 1 cup baby carrots or sweet potato • ¼ cup parsley (chopped) • 1 cup orange juice (divided) • 1 Tbsp. honey • Salt and pepper to taste • 1 orange or lemon, cut into wedges Directions 1. Preheat oven to 400 F. 2. In an oven-safe skillet, heat oil on medium- high heat. 3. Add the onion, carrots (or sweet potato), parsley and ½ cup of orange juice. Cook for 5-8 minutes. 4. In a small bowl, mix ½ cup orange juice and honey. 5. In the center of the skillet, add the salmon fillets and season with salt and pepper. 6. Pour the orange juice and honey mixture over the top. 7. Bake the entire skillet in the oven for 16-18 minutes or until the fish is flaky. 8. Garnish with orange or lemon wedges. Nutritional Information (Per Serving): Total calories: 334 calories, Total fat: 19 g, Protein: 23 g, Sodium: 84 mg, Carbohydrate: 17 g, Dietary fiber: 2 g, Saturated fat: 3 g. Source: MyPlate More National Nutrition Month Resources: • Improving Your Eating Habits • Eat Right for Life • 5 Tips to Curb Late Night Snacking Citrus Salmon Fillets