Vitamin D is vital for vibrant health! It is a fat-soluble nutrient that enhances the intestinal absorption of calcium, magnesium, iron and zinc.
Health benefits of vitamin D includes; stronger bones and muscles, prevention of osteoporosis, diabetes and heart disease and reduced cancer risk especially colon cancer.
Sunshine Nutrient
Did you know…the body can synthesize vitamin D in the skin from cholesterol when the sun exposure is adequate.
So how much sunshine is adequate? First keep in mind that your body will not absorb vitamin D from sunlight through a window and on cloudy or smoggy days. So be sure to use your sunscreen under these conditions to reduce the risk for skin cancer. Shoot for 20 minutes a day of sunshine outside without sunscreen is best. It is the simplest way to get vitamin D in your body!
Dark skin people have less ability to produce vitamin D from the sun. So they require a higher amount of sunshine without sunscreen to maintain sufficient levels, about 3 hours a week.
Celiac disease and obese people may have difficulty in converting vitamin D from sunshine because of how their body handles fat.
Vitamin D Foods, Supplements, Blood Test
Foods packed with vitamin D according to the USDA are: fatty fish like wild salmon, tuna, flounder, mackerel and herring. Dairy is another good food source; yogurt, cheese especially ricotta, fortified milk and soy milk. Other foods include eggs, fortified cereal, pork and mushrooms. Recommended daily dose from foods is 600 IU.
Supplements are typically suggested for people who are obese, with chronic diseases, elderly and those living in areas with limited outdoor sunlight. Vitamin D3 is the preferred supplement. Recommended adult dosage is 4,000 IU per day.
Blood testing is the only way to check your vitamin D levels. Learn more from Dr. Mercola’s article about maximizing vitamin D exposure. Here’s his recommended vitamin D levels:
- <50 ng/ml – Deficient
- 50-70 ng/ml – Optimal
- 70-100 ng/ml – Treat Cancer & Disease
- >100 ng/ml – Excess
Here’s a quick Fact Sheet for Consumers about Vitamin D from the National Institutes of Health.
Always check with your healthcare provider before starting s new supplement.
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I’m a Midwest gal who began on a journey to live a healthier life way back when I was in college. Now just like all of you, the twists and turns of my life have led me to where I am today. Passionate about healthy living, community and social media, I invite you to Live Young with me!
