As the summer approaches and starts to encourage us outside, conversations somehow manage to steer us towards the sun and vitamin D.
Vitamin D, along with calcium, help the body build bones and keep them healthy.
-It is a compound that includes D2 and D3.
-It is produced naturally when we expose ourselves to the sun.
-It is both a nutrient and an hormone our bodies make. D3 is the preferred form as it is naturally produced in the body and is found in most foods.
The body absorbs calcium only if it has enough vitamin D. Vitamin D also helps support immune, brain and muscle health. For most people, the best way to get enough vitamin D is taking a supplement as it is hard to eat enough through food.
The recommended daily allowances needed to maintain healthy bones and normal calcium metabolism along with minimal sun exposure are:
-19 years and older, 600IU or 15 mcg.
-70 years and older, 800 IU or 20 mcg.
-The upper limit of normal is 4000IU or 100mcg.
Those of us living in certain parts of the world where sun exposure is limited or have darker skin tones, may have to take a weekly dosage of vitamin d3 versus a daily tablet. Depending on your gut’s ability to absorb and digest dietary fat will determine how much vitamin D you get. If you are obese, have gut conditions such as Crohn’s Disease, ulcerative colitis that disrupt the normal digestion of fat, it will be more challenging to get enough vitamin D. A gastroenterologist usually will recommend a vitamin D supplement following a gastric bypass, as this procedure typically removes the upper part of the small intestine where vitamin D is absorbed.
As mentioned earlier, D3 is the preferred formula as it can be found in fatty fish, fish liver oils, cheese, egg yolks and beef liver.
But let’s not run out and relieve the store shelves of vitamin D. Too much or taking more than 4000IU or 100mcg daily can lead to vitamin D toxicity, promoting anorexia, hardening of the blood vessels due to increase calcium, disturbing the kidneys and the heart.
Tip I: If you think catching sunrays from an office or car window thereby getting your daily vitamin D intake, think again. Window and car glass completely block UVB ultraviolent light.
Tip II: Ensure your sunscreen is broad spectrum, meaning it protects against both UVA and UVB rays. One ounce or two tablespoons should have a SPF of 30 or higher and be reapplied every two hours or more frequently after swimming or sweating.
UVA rays are associated with skin aging and wrinkles while UVB rays are primary sources of skin cancer.
While I won’t recommend which brand of Vitamin D is best as no sponsor is supporting this blog post, I will say that taking the correct dosage of Vitamin D, minimal exposure to the sun, a healthy eating plan, moderate exercise and lots of water DO A BODY GOOD.
By Judi Jones
