Vitamin D
The Benefits of Vitamin D
Vitamin D is an essential nutrient that plays a vital role in several bodily processes. It's found in a wide variety of foods, and people can also get it from exposure to sunlight.
Vitamin D helps our bodies absorb calcium, which is necessary for strong, healthy bones. It also helps protect against conditions such as hypertension, diabetes, and certain types of cancer. More recent studies have also linked low levels of vitamin D to an increased risk of multiple sclerosis, depression, and chronic fatigue.
Food Sources of Vitamin D
People can get vitamin D from fortified foods, such as milk and breakfast cereals. Natural food sources that contain vitamin D include:
- Fatty fish, such as salmon, mackerel, and tuna
- Egg yolks
- Cheese
- Mushrooms
- Orange juice
- Fortified tofu
Sun Exposure
Sunlight is the best natural source of vitamin D. When the skin is exposed to the sun, it manufactures vitamin D through a series of chemical reactions.
People who are out in the sun for at least 15 minutes a day without sunscreen, three times per week, should generally be able to get enough vitamin D from sunlight. It's important to note, however, that quality and duration of exposure vary depending on the time of day, season, latitude, and skin type.
How Much Vitamin D Do You Need?
The Institute of Medicine (IOM) sets the recommended daily allowance (RDA) for vitamin D. This is the amount that people need for healthy bones and to ward off disease. The RDA for vitamin D is 600 IU for adults up to age 70 and 800 IU for adults over 70.
Consuming too much vitamin D can be toxic, so it is important to get tested regularly if you take high doses. Testing will help you know if you are getting enough or too much of the vitamin.
