Vitamin D

Vitamin D is an important vitamin that many people are not getting enough of. It is not easy to get sufficient amounts of vitamin D naturally in foods, but many foods are fortified with it. Vitamin D has numerous extremely important functions, although the most commonly thought of is for calcium absorption. Without vitamin D the body cannot properly absorb calcium to promote bone growth and density.

Populations the most at-risk for vitamin D deficiency are breast-fed infants, elderly, individuals with darker skin and others with limited UV ray absorption. If you live in a cold climate with excessive cloud-covering or that keeps you in doors often, you are not getting enough vitamin D from the sun.

To be sure you consume enough vitamin D turn to fish, fortified foods, supplements and sun. UV-B ray absorption from the sun for roughly 5 to 10 minutes a day will promote vitamin D synthesis, however the risks associated with UV ray absorption cause many professionals to recommend seeking your vitamin D from food or supplements. Additionally, if you have dark skin it is much harder for your skin to absorb and synthesize vitamin D, meaning you may need 10 times more sun exposure. Fish, such as salmon, tuna and sardines have high levels of naturally occurring vitamin D. Alternatively, you can purchase milk and Orange Juice fortified with vitamin D. If you are still lacking on vitamin D consumption consider taking a daily supplement.

The recommended daily intake is 200 international units (IU), more if you are over 50. You can be tested for your vitamin D level and make steps to improve it if you are low. Ideally your number should be between 40 and 50. If you find out your number is low you can easily bump it up through supplementation or sun exposure. Need more reason to have healthy vitamin D levels? It is extremely important to your immune system function, and is associated with a reduced risk of cancer and type 2 Diabetes.

Although exact healthy amounts are unclear and vary from person to person, toxicity may occur with levels greatly exceeding 1000 IU per day. However, vitamin D from the sun cannot cause toxicity.