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Vitamin D is a fat-soluble vitamin that plays a role in the formation and maintenance of strong, healthy bones. Without adequate vitamin D, bones can become thin, brittle, or misshapen. Research also suggests that this important vitamin may help protect us from certain cancers and autoimmune disorders.
The National Academies of Sciences now recommends a daily intake of 200 international units (IU) for children and adults up to 50 years of age, and 400 to 600 IU for adults older than age 50. However, researchers are questioning if that's enough for optimal health.
There's still debate about how much is enough. Most researchers agree that a daily intake of 800 to 1000 IU would benefit many people, especially those at increased risk of vitamin D deficiency, including: babies who are exclusively breast-fed, older adults, people with fat malabsorption, such as those with celiac disease, people with limited sun exposure, and people with darker skin.
Many foods are fortified with vitamin D, but even so it can be difficult to obtain adequate amounts of this nutrient with food alone. Sun exposure is one of the most important sources of vitamin D. UV rays from the sun trigger vitamin D synthesis in the skin. Season, geographic latitude, time of day, cloud cover, smog and sunscreen alter the effectiveness of UV rays and vitamin D synthesis.
Although dermatologists disagree, many experts believe we should have 10 to 15 minutes of sun exposure without sunscreen twice weekly. Sunscreen with an SPF of at least 15 should be used at all other times.
There are only a few commonly consumed foods that are good sources of vitamin D. Some of the best food sources of this important nutrient include cod liver oil, salmon, mackerel, tuna, sardines, as well as vitamin D-fortified milk.
If you don't get adequate levels of vitamin D from your diet or sunshine, talk to your doctor about an appropriate supplement.
"You probably know that you need Vitamin D to have a healthy body. Almost everyone has seen milk that is fortified with Vitamin D and you have to assume that's something that your body needs since "milk does your body right". But did you know that milk alone is not able to give you the significant amount of Vitamin D that your body needs? More importantly, did you know that sun tanning can actually help to combat a Vitamin D deficiency?
It's true. You see, Vitamin D is sometimes called "the sunshine vitamin" because it is stimulated in our bodies when we are out in the sunshine. More specifically, the UV rays that are emanated by the sun help to give our bodies the Vitamin D that we need. But the reality of our lives these days is that we often aren't in the sun enough. We're indoors, in climate controlled environments, primarily sitting at our computers. We go outside only briefly and often stay at the office until long after the sun has gone down. And while that's great for the productivity of our society, it's not so great for our bodies. By not getting the sunshine that we need, we deprive our bodies of the right amount of Vitamin D.
Without the Vitamin D that we need, we can suffer a number of problems. Vitamin D helps to regulate cholesterol which in turn helps to make the heart healthier and more efficient. Vitamin D is also critical to calcium density and bone growth. Vitamin D also helps with mood disorders, specifically combating depression. And Vitamin D has been shown to help with other things ranging from weight loss to cancer prevention. So it's obviously important that we're getting enough of it, and taking our vitamins isn't enough. If you aren't out in the sun on a regular basis, you need to go those UV rays from somewhere else.
Tanning, whether out in the sun or indoors, can give you the UV rays you need to combat a Vitamin D deficiency. According to The Indoor Tanning Association, the average person needs approximately 1000 IU/day of Vitamin D. This amount can be obtained through moderate UV exposure in a tanning salon. Alternatively, of course, you can tan outdoors to get the rays directly from the sun. In either case, you should be sure to use the right tanning lotions and get the right amount of exposure to avoid burning the skin and causing problems to your health. After all, you're trying to get healthier, not harm yourself!
Tanning is one of the best ways of combating a Vitamin D deficiency but to get the best effects, you should tan in addition to take other measures to improve your Vitamin D levels. Vitamin supplements, milk, and salmon can all be added to the diet to improve Vitamin D. Additionally, taking care of your skin with lotions, exfoliants and moisturizers will help to maximize the effects of exposure to sun rays. And finally, maintaining overall good health and exercise habits will help you to get the most out of your Vitamin D absorption. "