Get Your Daily Dose Of D

It seems like everyone is talking about Vitamin D these days. But how much do you need, where should you get it from and why all the chatter all of a sudden?

Here’s the lowdown.

Many recent studies have reported that vitamin D deficiencies are surprisingly common worldwide, especially during winter months and most especially if you live north of 42 degrees latitude. (Imagine a line drawn on a map from the northern border of California to Boston.)

Vitamin D is necessary for all sorts of things, like the absorption of calcium, protection against muscle weakness and the regulation of the heartbeat. It is also important in the prevention and treatment of breast and colon cancers, osteoarthritis and osteoporosis. It enhances immunity and is necessary for thyroid function. Research at Johns Hopkins shows that people with a Vitamin D deficiency have higher rates of heart disease and death from all causes.

Sounds pretty important, huh?

We get Vitamin D from two sources: the sun and the food we eat.

Our bodies synthesize Vitamin D3 when our skin is exposed to the UVB rays in sunlight. This is considered the natural form of Vitamin D and is the most active and available for our bodies to make use of.

Estimates of how much sun exposure is needed vary widely from five to 30 minutes and from two times per week to daily. Take into consideration the time of year, where you live and your skin pigmentation. Getting sun exposure while wearing SPF 15 or above is not going to help your Vitamin D levels. So, you want to get a little sunscreen-free exposure before you apply the SPF.

Vitamin D-rich foods actually contain a form (D2) that requires conversion by the liver and then the kidneys before your body can use it. Some Vitamin D-rich foods for you to nosh on include the following.

Veggie sources: Dandelion greens, shitake and chanterelle mushrooms, oatmeal, veggie oils, sweet potatoes, alfalfa, horsetail, nettle and parsley.

Non-veggie sources: Fatty saltwater fishes, dairy, eggs, fish liver oil, liver and oysters.

As many as 75% of U.S. teens and adults are lacking in vitamin D. Supplementation between 2,000 IU and 5,000 IU is recommended by many experts. As with most good things it is possible to get too much. Toxicity has been shown at super high levels, so stick with the recommended 2,000 IU to 5,000 IU.

Have a D-lightful week!