The Sunshine Vitamin

If you really think about it, it is pretty amazing that a vitamin that is so crucial to our health is produced by our bodies when we are exposed to sunlight. The vitamin D we absorb through the sun and the vitamin D we consume through food are precursors to the active form of vitamin D (D3) which is converted by the liver and kidneys. Prior to modern times, sunlight gave humans enough vitamin D to construct sturdy bones and prevent bone loss.

Fast forward to today. We spend more time indoors, behind computers, and commuting. We have become fearful of skin cancer so we lather up the sunscreen. Plus, all of us who live in northern states with dreadful winters get less exposure to the sun. Up until the 1990’s, the childhood disease rickets (poor bone formation) had basically been eradicated thanks, in-part to the fortification on milk in 1931. Now, we are finding more and more benefits to higher doses of vitamin D.

Higher doses of Vitamin D may…
- Provide added protection against cancer. Particularly breast and prostate cancer.
- Provide added protection against autoimmune diseases such as multiple sclerosis and diabetes.
- Protect against the flu which ironically tends to strike in the low-sunlight, winter months.

VERY INTERESTING ARTICLE (the swine flu and D) HERE.

So how much do you need?

Well that is a great question! It’s so individualized. It depends on your age, gender, height, weight, skin color, where you live, and the time of year.

Start with the sun:
You can calculate how much time you should spend outdoors using this calculator. Keep in mind that as its getting colder and colder, this may be hard to do with a blizzard outside. Also, your skin must have direct exposure to the sun without sunscreen, clothes, or glass getting in the way (you can’t get it by sitting in your car.)

Get it from food:
Egg yolks (1 large = 20 IU) and fatty fish (3.5 oz cooked salmon = 360 IU; 3 oz of tuna = 200 IU) are the only (staple) foods that naturally contain vitamin D. An 8 oz glass of fortified milk provides 100 IU and 8 oz of vitamin D fortified orange juice provides 100 IU.

Supplement:
This part is tricky to say. Most experts recommend that a normal, healthy adult aim for 1,000 IU of vitamin D (cholcalciferol) daily. The RDA is set at 200 IU for children and adults under 50, 400 IU for adults between 50-70, and 600 IU for adults over 70. But, this is meant to keep your bones strong, not for total body health. However, you may need more. If you have the ability to test your serum levels of vitamin D do it. But, I would purchase a high quality multivitamin with 100% of the RDA for vitamin D. I don’t believe in singling out a solitary nutrient (except maybe calcium). I believe all vitamins and minerals work together in our bodies to promote good health. So, don’t get too caught up in supplementing.

Bottom Line for you and your kids:
· Spend some time outside each day, even if it’s chilly. Do what you can tolerate. Let the sun hit your skin.
· Drink a couple 8oz glasses of milk (organic if possible)
· Eat fatty fish at least once a week (wild caught)
· Don’t be afraid of the egg yolk
· Talk a high quality multivitamin and mineral supplement

Resources: nutritiondata.com, eatingwell.com

*Remember to leave a comment if you have a question, input, suggestion, etc. Thanks!!!