The “Sunshine” Vitamin

Posted by Healthy By Design Nutrition on January 22, 2010

An Old Vitamin with New Health Implications.

What is vitamin D?
Vitamin D, often referred to as the “sunshine vitamin,” is actually a fat-soluble hormone that the body can synthesize naturally. With just 10-15 minutes of sun exposure per day on our face, hands and arms-without sunscreen, our bodies make vitamin D.
Why is vitamin D necessary?
Vitamin D assists in the absorption of calcium and promotes bone mineralization, which may prevent or slow the progression of osteoporosis. Research suggests vitamin D may also provide protection from and reduce the risk of:

• hypertension
• psoriasis
• multiple sclerosis
• rheumatoid arthritis
• dementia
• type I diabetes
• periodontal disease

In addition, growing evidence has demonstrated its important role in defending against cancer (studies link a deficiency of vitamin D to as many as 18 different cancers).
How much, and what kind, does an adult need?
According to the National Institutes of Health (NIH), the daily Adequate Intake (AI) for adults is 5 mcg (200 IU) daily for males, females, and pregnant/lactating women under the age of 50. People 50 to 70 years old should get 10 mcg daily (400 IU) daily, and those over 70 should get 15 mcg daily (600 IU). Based on recent research, many experts now consider this recommendation inadequate and suggest that the public is best served by higher intakes-perhaps 1,000 to 2,000 IU daily.
*Healthy By Design Nutrition Specialists recommend you ask your doctor about a blood test called the 25(OH)D for a more accurate assessment of your vitamin D status.
How do you get enough vitamin D from foods?
It isn’t easy to get enough vitamin D from your diet. While fortified foods such as milk and cereals are available, most provide vitamin D2, a form which is much less utilized by the body.
Good dietary sources include: fortified foods, eggs, salmon, tuna, Mackerel, and sardines. Since sunlight causes our bodies to make vitamin D, daily exposure is helpful.