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Get a little sun for vitamin d benefitsVitamin d is a fat soluble vitamin. Vitamin d benefits include maintaining normal blood levels of calcium & phosphorus, absorbing calcium and maintaining strong bones and teeth, the biggest vitamin d benefit. The two major forms of vitamin D include D2 & D3. Vitamin D sources include foods high in vitamin d are mainly fortified including milk. Fatty fish and fish oils (link to page about omega 3 supplements) contain vitamin d naturally. It is important to be outside for about 15 minutes to get vitamin d naturally from the rays of the sun. Of course if you’re going to be out in the sun for longer than 15 minutes then you should wear sunscreen. Here is the vitamin D dosage recommended: Men • Ages 19-50: 5 mcg* or 200 IU • Ages 51-69: 10 mcg* or 400 IU • Ages 70 +: 15 mcg* or 600 IU Women • Ages 19-50: 5 mcg* or 200 IU • Ages 51-69: 10 mcg* or 400 IU • Ages 70 +: 15 mcg* or 600 IU *1 mcg vitamin D = 40 International Units (IU) What is the health risk of too much vitamin D? If you are making sure you are getting the right amount Vitamin D great but too much can cause toxicity & you can end up with nausea, vomiting, poor appetite, constipation, weakness, and weight loss. It can also raise blood levels of calcium, causing mental health problems such as confusion & heart beat abnormalities. Toxicity is unlikely especially though diet alone. It’s usually due to consuming a large amount of cod liver oil or from taking too much vitamin D in supplements. Getting the recommended dosage (see above) is all you need so if you have to supplement don’t overdo it. Deficiency on the other had occurs in individuals with limited exposure to sunlight, when the kidney cannot convert vitamin D to its active form, or when vitamin D cannot be absorbed from the gastrointestinal tract Rickets and Osteomalacia are diseases resulting from vitamin D deficiency. Rickets can happen to children, with vitamin D deficiency which results in skeletal deformities. In adults, deficiency can lead to Osteomalacia, which results in muscular weakness as well as weak bones. Vitamin D Food Sources • Cod Liver Oil • Salmon • Mackerel, • Sardines • Eel • Milk • Cereal grain bars, fortified w • Pudding, 1/2 c prepared from mix and made with vitamin D fortified milk (50 IU) [10] • Dry cereal fortified with Vitamin D • Eggs
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