The Sunshine Vitamin!
Everyone is talking about it! Are you getting enough vitamin D? Why is it important? Can you get too much? How do I get vitamin D? These are all great questions and it is important to know what is best for your body. A quick simple test at your doctor can tell you weather or not you are deficient in D but here's a few fun facts about the vitamin.
Why is vitamin D good for me?
Vitamin D helps promote calcium absorption which wil help keep your bones from becoming thin, brittle and misshapen. Vitamin D also helps with your cells growth, neuromuscular, immune function, and reduce inflammation to help keep your body from being sick, your muscles working properly, and your body from aches and pains of inflammation. Vitamin D can help reduce cancer causing cell reproduction and many of your cells are composed of vitamin D.
How do I get Vitamin D?
Food Sources: Vitamin D is naturally present in very few foods. Those foods that do contain vitamin D include: fatty fish such as salmon, tuna, and mackerel. Vitamin D is also found in cheese, egg yolks, some mushrooms.
SOURCE IUs Per Serving
Cod Liver Oil 1,360
3oz Salmon 447
3oz tuna 154
Orange juice 137
(Vit D fortified)
Milk 115-124
(Vit D fortified)
1 egg yolk 40
Swiss Cheese 6
Vitamin D can also be made by your body! We call vitamin D the "sunshine vitamin" because sun rays that hit your skin take your cholesterol molecules, re-arrange them and form vitamin D in your body. It is estimated that anywhere from 5-30minutes of sun exposure is needed 2x per week to meet the
requirements of vitamin D. Here's a few tips for your sun exposure and vitamin D production...
1. Sitting in the shade(or air pollution)reduces vitamin D exposure by 50%
2. UVB rays do not penetrate glass therefore, you are not producing vitamin D when the sun is shining on you through a window.
3. Skin does not produce vitamin D if you have Suntan lotion with an SPF of 8 or higher.
However, occasional re-application of sunscreen seams to allow your body some vitamin D exposure. 4. Tanning beds at 2-6% UVB radiation also emit rays that can produce vitamin D
It is important to remember exposure to the sun can cause cancer. Limiting your exposure time in the sun will help reduce this risk!
How much Vitamin D do I need? Current Recommendations include:
Adults: 400 IU's Per day
Adults 69 and greater: 600 IU's Per day
Vitamin D toxicity can occur. It is recommended not to exceed Upper Intake levels or it can harm your health. This can be as serious as damage to your heart, blood vessels, and kidneys.
Following are the upper limits for Vitamin D intake:
0-6 months UL = 1,000IU
7-12months UL = 1500IU
1-3years UL = 2500 IU
4-8years UL = 3000IU
>9years UL = 4000IU
Remember to make sure you are getting enough vitamin D for your health. Don't spend too much time in the sun a little bit will go a long way! Be safe! Have Fun! Enjoy your time in the sun! :)
