With summer upon us
It’s the perfect time to get outside and soak up a dose of vitamin D. Of all the vitamins our bodies need, physicians and health care professionals are recommending a daily “fill up” of Vitamin D for better health.
What is Vitamin D?
Vitamin D actually refers to several forms of this vitamin both of which are vital to human health.
Ergocalciferol (vitamin D2) – This type is synthesized by plants.
Cholecalciferol (vitamin D3) – This type is synthesized within human skin when a person is getting ultraviolet B (UVB) rays from the sun.
How much do I need each day?
In 2010, the RDA (recommended daily allowances) were set as follows:
- Infants (0-12 months) – 1000 IU per day
- Children to adults (Age 1-70 years) – 600 IU per day
- Adults (71 years and older) – 800 IU per day
- Pregnant and lactating women – 600 IU per day
According to the Mayo Clinic, “This level can be achieved through substantial daily skin exposure to sunlight.”
What are the Health Benefits of Vitamin D?
The body needs vitamin D to maintain normal levels of calcium and phosphorus in the blood. Vitamin D helps the body to absorb calcium as well as maintain bone health. Recent studies suggest that vitamin D may work to prevent cancer, some autoimmune diseases, osteoporosis, and high blood pressure.
Vitamins have numerous benefits for our bodies, but a daily dose of vitamin D has a long list:
- It allows the intestine to better absorb calcium and phosphorus.
- Builds up the immune system.
Regulates blood pressure. - Fights depression.
- It helps with insulin secretion.
- Improves psoriasis and senile warts.
- Pain and achy body symptoms.
- Prevents cancer (breast, prostate, and colon.)
- Reduces respiratory infections.
- Reduces wrinkles and overall health and appearance of skin.
- Strengthens blood vessel lining for improved cardiovascular health.
- Stress reduction.
Vitamin D is also used in the treatment of diseases and conditions: preeclampsia, renal osteodystrophy, tuberculosis, diabetes mellitus, hyperparathyroidism, hypophosphatemia, hypocalcemia, arthritis, rickets, osteomalacia, and osteoporosis.
Where is it Found?
Vitamin D comes from multiple sources; however, some are better than others.
- Fortified milk.
- Eggs.
- Fish.
- Cod liver oil.
- Fresh fruits and vegetables.
- Sunlight – This is the best source of vitamin D. As little as ten minutes of exposure per day, a person can get enough to prevent vitamin D deficiency.
Many foods may be fortified with both types of vitamin D2 or D3.
How do Vitamin D deficiencies manifest themselves in the body?
Children who suffer from vitamin D deficiencies may suffer from autism, obesity, osteomalacia, or rickets (resulting in skeletal deformities. Recent studies have shown that children with psychosis and other severe mental health disorders often have deficiency levels of this vitamin. Adults can also develop osteomalacia (resulting in muscular weakness as well as weak bones).
High-risk populations for vitamin D deficiencies may include dark-skinned, obese, or elderly individuals. Others include those who have limited time in the sun, exclusively breastfed infants, and patients who have fat malabsorption syndromes or inflammatory bowel disease.
How Can You Get More Vitamin D?
Increase your exposure to the sun each day and include vitamin D rich foods in your meals. If you are concerned, check with your physician. They will be able to test the blood for vitamin D amounts and recommend lifestyle changes or supplements. Keep in mind that while multivitamins are helpful for the daily absorption of vitamins and minerals, they typically do not have the recommended allotment of vitamin D.
Once you have a regime in practice, have your physician do a second blood test. This will determine whether or not you will need to adjust your intake. Before making any changes to your diet or taking vitamins, always consult a qualified health care provider.
