Beyond Sunshine: Vitamin D for a Healthier You

Vitamin D is one of the few vitamins that can be boosted not only by eating but spending time in the sunlight. Your body produces enough vitamin D if you spend as little as 10-20 minutes in the sunshine several times per week--but if you're protecting your skin with a sunscreen above SPF 8, you will not get the full benefit. You shouldn't have to choose between skin cancer and vitamin D deficiency, so if you don't go outside without sunblock, there are many alternatives that you can eat and still get your daily requirements.

Vitamin D is lauded for its role in working with calcium to keep your teeth, bones & skin healthy as well as reducing inflammation. It is also important in preventing many chronic diseases such as diabetes 2, breast and colon cancer, high blood pressure, and heart disease.

There is even a link between an increase in influenza during the winter due to the lack of daily sunshine in many adults. No matter what time of year it is, its important to supplement this vitamin if your daily routine changes to reduce your time spent outdoors.

Although rickets is not the major health problem it was a hundred years ago, it is caused by vitamin D deficiency & can easily be avoided.　

Dosage

Although governmental recommendations put your daily dose at 400 IU per day for everyone under 70 (600 IU above 60), there is some evidence that a higher dose may be healthier. Just stay under 2,000 IU per day for safety reasons.

Sources

Sunshine is the easiest way to increase your body's production of Vitamin D, however if you don't spend much time outside there are many food sources to assist you. One of the best choices is salmon, which can have in excess of 500 IU per 3oz can. Other great choices are tuna, eggs, herring, mackerel, cod, shrimp and of course, milk. If you're vegan, there are supplements available derived from torula yeast that will fulfill your needs without using any animal products. In addition, some types of mushrooms exposed to UV light contain vitamin D.　

Many cereal, milk and juice companies are fortifying their products with additional vitamin D, so if you can't get enough sunshine or fish, they are an alternative. Of course, a multi-vitamin supplement will also ensure a steady dosage of all important nutrients. A fish oil capsule can also help with your vitamin D and Omega 3 intake.