Now is the time to start taking your Vitamin D supplement
Vitamin D is one of the few universally recommended vitamins.
As the days grow shorter, so does your skin’s ability to make vitamin D naturally from the sun.
Vitamin D deficiency, previously eradicated in the United States in the mid-1900s, has now reared its ugly head. Children and adults both suffer from this deficiency that can have wide-ranging health consequences. ~The Journal of Clinical Investigation
Vitamin D deficiency is associated with many chronic diseases, most commonly:
- Weight gain
- Bone disease
- Cardiac disease
The positive effects of adequate Vitamin D are:
The main reason for the deficiency is that the skin is not exposed to enough ultraviolet (UVB) radiation from the sun.
Why aren’t we getting enough exposure?
- More time spent indoors
- both adults and children are spending less time outdoors; instead they are inside working, watching television and/or playing
- windows decrease the intensity of the UVB rays; even if you are sitting in a sunny spot indoors, your skin isn’t able to produce as much vitamin D as if you were outside in the sun
- the angle of the sun effects the intensity of the UVB rays; less intense UVB rays equals less vitamin D production
- there is more cloud cover in the winter, decreasing the UVB rays coming into the atmosphere
- clothing: in the cold months we are more covered up, with less skin exposed to the sun
- sunscreen blocks the beneficial UVB rays
- expose your skin for at least 20 minutes before applying sunscreen
- Darker skin
- people with darker skin need to spend longer periods of time in the sun to produce an effective amount of vitamin D (up to 2 hours)
What to do about it:
- Eat vitamin D rich foods
- egg yolks
- fatty fish
- fortified foods like cereals, dairy, and margarines (check the labels to make sure the vitamin D is in there)
- Take a vitamin D supplement
- vitamin D2 (made from plants) and D3 (made from lanolin) are both readily absorbed by the body
- Recommended Daily Intake:
- adults 600 IU
- children 200 IU
- upper limits as reported on several websites is 4,500 IU, but anecdotally many of my friend’s doctors are recommending 5,000 IU
- have your vitamin D levels tested
- speak with your doctor about dose of supplement
Adequate vitamin D is an important component of a happy, healthy life. If you are still uncertain about whether or not you need to worry about vitamin D for yourself, do not hesitate to call 207-594-0707 or email firstname.lastname@example.org with questions.
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