With winter just around the corner it’s time to evaluate our vitamin D status. Most of us learned as children that vitamin D is essential in maintaining strong bones and teeth. But did you know that vitamin D is a prohormone that plays an important role in the health of our immune and endocrine systems that impact the overall health of every organ in our body? In fact, individuals with low vitamin D levels have higher rates of some types of cancer and are more susceptible to certain infectious diseases.
The Power of our Star
Vitamin D is produced in our skin as a result of exposure to the ultrviolet rays from sunlight. The average person with lightly pigmented skin requires at least 30 minutes of’s sun exposure to the face arms and legs three times a week to make an adequate amount of vitamin D. If you have darker pigment skin, you will require up to an hour of sun exposure three times a week to produce enough vitamin D.
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Milk, soy milk, orange juice and other foods are often fortified with vitamin D.
Large amounts of vitamin D can be found in wild caught salmon, wild mushrooms, oysters, cod liver oil, shrimp, pasture raised chicken eggs and other food sources.
Supplement?
If you find that you’re not getting enough vitamin D through sunshine and your diet, you might consider supplementing with vitamin D3 gel caps. The usual recommended dose is between 1000 and 2000 international units a day. Since vitamin D3 is a fat soluble vitamin taking 5000 to 10,000 international units once a week is also a reasonable option.
Get Tested?
People with osteopenia and osteoporosis as well as those with gastrointestinal absorption problems, and other health problems should probably be tested for vitamin D deficiency. A simple blood test can be run by your primary care provider to determine if you have adequate stores of Vitamin D.