How to Get Enough Vitamin D for Optimal Health

Vitamin D is a fat-soluble vitamin crucial for calcium absorption and many biological functions. Vitamin D receptors exist in many kinds of cells, including helper T (Th) cells involved in immune system functions.

Vitamin D deficiency is linked to osteoporosis, rickets, autoimmune disorders, tooth loss, periodontal disease, and low growth in children. Deficiency occurs due to poor diet, not eating dairy foods, and inadequate UVB exposure (particularly during the winter months).

The elderly and the obese may need more Vitamin D due to reduced ability to absorb and utilize Vitamin D in the bloodstream. People with darker skin, too, may need more because some of the UVB rays are absorbed by the protective function of melanin, rather than being synthesized by the skin. Here are some ways to make sure that you get the right amount of this vitamin.

Difficulty: Easy

Instructions

1. Eat a variety of foods containing Vitamin D. This includes cheese, milk, fortified cereals and juices and oily fish, such as salmon and mackerel.

2. Get 10 to 30 minutes of direct sunshine (UVB rays), at least twice a week (more if you wear sunscreen). Exposure to the face, hands or back is sufficient.

3. Take a Vitamin D3 supplement if you don't eat dairy or live in northern areas where the lack of sun makes it hard to produce enough Vitamin D during winter.

4. If you're taking prescription medicines, ask your doctor about proper Vitamin D intake. Many prescription medicines, such as nicotine, corticosteroids, some cholesterol-lowering drugs and diet/weight-loss drugs, can reduce Vitamin D absorption.

Tips & Warnings

• Due to the increased risk of skin cancers with tanning beds, these are not recommended as a primary source of getting Vitamin D.

Resources

• National Institutes of Health Vitamin D facts
• American Academy of Pediatrics for Vitamin D information

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