When we hear about ‘vitamins’ we think about how they are super-important for our health.
But vitamin D is special.
As it is difficult to get enough vitamin D; vitamin D deficiency is a very common problem.
So, let’s talk about how much of this critical fat-soluble vitamin we need, and how you can get enough. The three sources of vitamin D are exposure to the sun, consuming vitamin D containing food, and through supplements.
Why is vitamin D important, and how much do we need?
Vitamin D helps us absorb calcium from our food and acts a bit like a hormone to help us build strong bones. Vitamin D can also help with cellular growth, immune function, and help to prevent mood imbalances such as depression and seasonal affective disorder.
Not getting enough vitamin D can lead to bone diseases like osteomalacia. Inadequate vitamin D can also increase your risk of heart disease, autoimmune diseases, certain cancers, and even death. The ‘official’ minimum amount of vitamin D to strive for each day is merely 400-600 IU. However, many experts think that this is not nearly enough for optimal health.
To ensure you get adequate amounts of vitamin D, you can introduce any combination of the three vitamin D sources mentioned above to your diet and lifestyle on a weekly basis.
How can I get enough vitamin D from the sun?
Your skin makes vitamin D when it’s exposed to the sun; that’s why it’s often referred to as the “sunshine vitamin”.
However, how much vitamin D your skin makes depends on many things. Location, season, clouds, clothing- all of these affect the amount of vitamin D your skin can produce from the sun.
The common recommendation is to get between 5–30 minutes of sun exposure between 10:00 a.m. – 3:00 p.m. to the face, arms, legs, or back. This should be done without sunscreen, at least twice a week. Of course, we should always avoid getting sunburnt so if it is an extremely warm and sunny day don’t spend too much time in the sun without sun protection. We do of course know that in some locations (and seasons of the year) it’s not easy to get sun exposure. So, how can we get enough vitamin D in other ways?
How can I get enough vitamin D from food?
Vitamin D is naturally found in fatty fish, liver, and egg yolks. Some mushrooms make vitamin D when they’re exposed to the sun.
Some foods are “fortified” (which means vitamin D has been added) with vitamin D. These include milk, some orange juices, breakfast cereals, and yogurt. If you check the label it will tell you how much vitamin D has been added per serving.
Vitamin D is fat-soluble which means that you can increase absorption of it from your food if you eat it along with some fat (healthy fat, of course!). Between sun exposure and food, it still may be difficult to get even the minimum of 400 IU of vitamin D a day. Because of this, vitamin D supplements are quite popular.
How can I get enough vitamin D from supplements?
Sure, it’s super easy to just “pop a pill” or take some cod liver oil (which also contains vitamin A). Either of these can make sure that you get the minimum amount of vitamin D, plus a bit extra.
But before you start taking vitamin D containing supplements, make sure you check that it won’t interact with other supplements or medications you may already be taking. Always read your labels, and ask a healthcare professional for advice.
You should not take more than the suggested dosage on the label of any vitamin D supplement, except under medical care.
The maximum amount recommended (for the general population) is 4,000 IU/day. Having too much vitamin D can actually raise your blood levels of calcium (to an unsafe level), and this can affect your heart and kidneys.
If you are concerned about you vitamin D levels the best thing you can do is to ask your healthcare professional to do a blood test and make a recommendation about how much vitamin in supplement form is right for you. Your healthcare practitioner may recommend higher amounts of vitamin D supplementation for a short time while under their care.
Conclusion:
Vitamin D is an essential fat-soluble vitamin that many people have a difficult time maintaining adequate levels of. There are three ways to ensure you are getting enough vitamin D: sun exposure, through certain foods, and in supplements.
I’ve given you some ideas how you can get the minimum 400-600 IU or vitamin D daily.
If you’re concerned, see a medical professional to request a blood test that tests your vitamin D levels to be sure what’s right for you. Always take supplements as directed.
Recipe: Vitamin D rich Super-Simple Grilled Salmon
Serves 4
4 wild salmon fillets
1 bunch asparagus
1/4 tsp sea salt
1/4 black pepper
1/4 tsp dried parsley
1/4 tsp. dried dill
4 tbsp olive oil
Preheat the oven broiler and raise the oven rack. Place parchment paper on a baking sheet and place fish on top, skin-side down. Surround with a single layer of asparagus.
Sprinkle the fish and asparagus with sea salt, pepper, parsley, and dill. Drizzle with olive oil.
Broil for 8-10 minutes until fish flakes easily with a fork.
Serve & enjoy!
Tip: Serve with a side of rice or quinoa.
References:
http://thewellnessbusinesshub.com/yes-nutrient-deficiencies-heres-proof-can/
http://www.hc-sc.gc.ca/fn-an/nutrition/reference/table/ref_vitam_tbl-eng.php
https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
http://www.precisionnutrition.com/all-about-vitamin-d