Do you Know Good Sources of Vitamin D?

November 12, 2012

Do you Know Good Sources of Vitamin D?

Are you aware that some people don’t get enough vitamin D in their diets. In the early 1900s, there was a serious vitamin D deficiency. A vitamin D deficiency causes rickets which is known as a softening of the bones. Today, in the U.S. milk has been fortified with Vitamin D to prevent this from happening. Keep in mind that all diary products are not fortified such as cheese and ice creams. It is important to know that there are very few foods that are good sources of vitamin D. Another source of vitamin D is sunlight, so if you have little exposure to the sun, you will have to supplement your diet with vitamin D supplements.

Some foods that are good sources of vitamin D include: cod liver oil, salmon, mackerel, tuna, sardines, eggs, liver, beef, Swiss cheese and any product that is made with fortified milk. In order to determine if a food is a good source of vitamin D, look at the Daily Value (DV) on the label. According to the FDA, the DV value for vitamin D is 400 IU for adults. Nevertheless, sun exposure is by far more efficient than taking supplements. It is actually the UV wavelengths that cause vitamin D synthesis in your skin. If you are sensitive to UV rays or concerned about getting skin cancer and want to avoid the sun, you will need to take vitamin D supplements. If you live in northern climates or wear UV blockers, you may need to supplement as well. All in all, it takes about 15 minutes to make enough vitamin D and twice a week does the trick.

So far, there is not enough data to establish a recommended daily allowance (RDA) so an adequate intake (AI) has been established. This AI intake amount varies depending on your age group.

  • From birth to 50 years of age – 200 IU for males, females, pregnancy and lactation

  • From 51 to 70 years of age – 400 IU for men and women

  • From 71 years plus – 600 IU – for men and women

Current research suggests that about 50 percent of women are far below the current recommendations. And, this suggests females should supplement their diets. It is important to know that synthetic forms of vitamin D are often used to fortify milk and various other products. This form of vitamin D does not work the same way as natural vitamin D known as vitamin D3. So, when you supplement yourself, you need to take the D3 form. And, make sure you take calcium and magnesium along with D3 in the appropriate proportions for proper absorption.

Recent studies indicate that older women should actually take at least 2600 IU of D3 daily which is a far cry from 200 to 400 IU. Further clinical studies indicate upwards of 4000 IU per day for adults. It has been demonstrated that normal exposure to sun produces 10,000 IU per day. Clinical studies have also demonstrated that vitamin D becomes toxic at 40,000 IU daily. In fact, vitamin D has been suggested to benefit certain cancers, osteoporosis, Alzheimer’s disease, Crohn’s disease and many others.

The upshot of all of this is to eat foods that are good sources of vitamin D, get some sunlight and supplement yourself as well to support maximalhealth. And, don’t forget that the best sources of vitamin D include the oil fishes, milk and eggs. Since most people in the U.S. Don’t eat enough oily fishes, you may want to supplement with fish oil supplements that contain vitamin D and the fatty acids known as DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) because you’re not getting enough DHA and EPA either.

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