How much Vitamin D do I need?
Wondering "How much vitamin D do I need?" Get adequate vitamin D, along with diet and exercise, is an important component of health and well-being of an individual. Did you know that vitamin D may help prevent high blood pressure, diabetes, certain cancers, multiple sclerosis, and other health conditions? Vitamin D is also essential for bone health because it aids in the absorption of calcium to prevent bone to become thin, brittle or misshapen. Research also shows that vitamin D supports the immune system and helps reduce inflammation.
Are you getting adequate vitamin D to protect your health? The Office of Dietary Supplements recommends that children and adults under 50 should get 0 international units (IU) per day, while adults over 50 should get 400-0IU. Recent studies suggest that many Americans do not get enough vitamin D due to lack of sun exposure and poor diet.
For humans, the main source of vitamin D is exposure to sunlight. Sunlight stimulates the skin to trigger the synthesis of vitamin D. Sunlight is important because it can be hard to meet our needs through diet alone. Vitamin D is not present in many foods. For this reason, some foods are fortified with vitamin D, and it is also available as a dietary supplement. There are several forms of vitamin D; the most important for us are D2 (made by plants) and D3 (made by humans). A vitamin D supplement may contain D2 and / or D3; However, research has shown that D3 is about 3 times more effective.
food sources of vitamin D include fortified milk, orange juice and breakfast cereals.
Tips to get your daily dose of vitamin D
- The flesh of fish such as salmon (360 IU), tuna (0 IU) and mackerel ( 345 IU) are some of the best sources of vitamin D food sources of vitamin D. fortified foods include milk (98 IU), orange juice (45 IU) and breakfast cereals (40 IU).
- Vitamin D is fat soluble take with healthy fats, such as avocado, oil, or fish, so it absorbs into your system to be used effectively.
- Try to get 15 to 20 minutes of sun exposure daily over a part of your body such as your arms before you cover or apply sunscreen. Keep in mind that UV rays produce vitamin D may be blocked by the covering and / or cloud smog.
- People with dark skin have a higher amount of melanin reduces the skin's ability to produce vitamin D from sun exposure. In addition, over 50 adults can be at risk of developing vitamin D deficiency As people age their skin are not able to synthesize vitamin as efficiently. In such cases, a supplement may be recommended.
- When buying a vitamin D supplement, look at the nutrition label to make sure it contains D3.
- breast-fed infants may need a vitamin D supplement because the requirements can not be met by breast milk alone. Please consult your healthcare professional.
- Be aware that too much vitamin D can lead to calcium absorption in excess can have negative effects on serious health on an individual. Studies show that excessive intake of vitamin D is caused by supplements rather than excessive sun exposure.
- If you are at increased risk of vitamin D deficiency, consult your doctor whether a vitamin D test would be beneficial for you.
Sources :. Office dietary supplements, and Washington and Shady Grove Adventist Hospital
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