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Are You getting enough vitamin D?
Nearly everyone today knows that you need vitamin D, but do you know what it really is and why you need it? Vitamin D is a nutrient that acts as a hormone to help immature cells develop into mature cells. Because we absorb vitamin D from the sun's UVB rays, it is often called the sunshine vitamin. But wait! Aren't UV rays dangerous? Yes, in large quantities, but some sun exposure is important for the development of vitamin D. Amazingly enough today, we often don't get enough vitamin D because we have done such a good job of remembering to cover up and wear sunscreen. During the summer months, when the sun's rays shine at the right angle for us to absorb them, fair-skinned people need only 15-20 minutes of sun exposure to get all the vitamin D necessary to be healthy. Unfortunately, living anywhere north of Florida doesn't provide adequate sun exposure year-round, so other steps need to be taken to ensure that we are getting enough of this all-important vitamin.
Other Sources for Vitamin D
Some foods have naturally-occurring amounts of vitamin D, such as:
- Milk (all store-brands are fortified with 100 IU (International Unites) of vitamin D per cup)
- Salmon, fresh/canned (3 oz has 350 IU)
- Fortified cereals, yogurts, or orange juice (look at the food label)
- Mackerel, tuna, shrimp (3 oz has 125-250 IU)
- Cod Liver oil (1 tablespoon has 1,350 IU)
Most healthy adults need 2,000 IU of vitamin D daily, and unfortunately, it is very difficult to get that much from food alone. Vitamin D supplements (found in grocery and retail stores) are another good way to get all that you need. Your doctor may want to get your blood level checked to see if you are deficient and need much larger doses. There may be certain medical conditions when your doctor may not want you to take vitamin D. Ask your doctor if you have questions.
Reasons that can increase your risk of becoming deficient in Vitamin D or having poor blood levels:
- Location, Location, Location – Living north of 30 degrees latitude (northern Florida) means that for much of the year, you are not getting enough exposure to the sun.
- Lack of Sun Exposure – Staying indoors or covering skin with clothing or sun block keeps you from absorbing the UVB rays that make vitamin D.
- Skin Pigment – The darker your skin, the more time it takes to make vitamin D from the sun.
- Obesity – Fat tissue absorbs vitamin D and makes it unavailable to use. If you put on significant weight, you need more vitamin D.
- Age – Our skin makes less vitamin D as we age. A 70 year old makes 25 percent of what he/she made at age 20!
- Confined Care – If you live mostly indoors/get outdoors rarely (nursing homes or other care facilities), you are not having enough contact with the sun to get the benefits of vitamin D.
- Cultural Practices – Women who cover themselves when outdoors are at risk for this deficiency.
- Pregnant/Breastfeeding Mothers – New mothers may need more vitamin D to keep their own blood levels within the optimal range. Minimal amounts of vitamin D pass into breast milk, so the American Academy of Pediatrics now recommends a supplement of 400 IU for all babies.