Vitamin D - The Sunshine of Your Life

Exposure to the sun is the most important source of vitamin D. It provides most people with their vitamin D requirement. The sun’s UV rays generate vitamin D synthesis in the skin. Geographic location and the seasons of the year as well as the time of day, cloud cover, smog, and sunscreen affect vitamin D synthesis. Ten to fifteen minutes of sunlight exposure twice weekly to the face, arms, hands, or back without sunscreen is enough to provide adequate vitamin D. Sunscreens with a sun protection factor (SPF) of 8 or greater will block UV rays that produce vitamin D.

Beyond the weekly, recommended sunlight exposure, you should still use sunscreen to help prevent skin cancer as well as other problems that can come with excessive sun exposure. Individuals who get little sun exposure should include sources of vitamin D in their daily diet.

Vitamin D allows the body to absorb and utilize calcium and phosphorus. It is essential for a child’s normal growth ensuring healthy teeth and bones and in adults it helps with functions such as nerve transmission, the heartbeat and normal blood clotting.
Vitamin D works in preventing and/or helping a number of health conditions. Among these are:

• Rickets
• Osteomalacia
• Osteoporosis
• Secondary hyperparathyroidism
• Cancers (best documented for colon and colorectal cancers)
• Osteoarthritis progression
• Multiple sclerosis
• Hypertension
• Generates immune function
• Promotes tumor regression

It has been suggested that vitamin D may also decrease the symptoms of Crohn's disease and ulcerative colitis. Vitamin D may also be a factor in helping sickle cell anemia and many kinds of autoimmune disorders. In addition, it has been noted that getting sufficient Vitamin D can help reduce the need to urinate at night.

Lack of adequate intake of Vitamin D causes a Vitamin D Deficiency in the body and can cause numerous health problems. Some of the health issues associated with lack of Vitamin D are:

• Fatigue
• Headaches
• Muscle cramps
• Allergies
• Gut problems
• Asthma
• Hypertension
• Osteoporosis
• Arthritis

Just as a Vitamin D Deficiency can cause health issues, an intake of Vitamin D that is too high can cause vitamin D toxicity. This can cause weakness, poor appetite, weight loss, constipation, nausea and vomiting. If the blood level of calcium is raised, it can cause confusion and heart rhythm irregularity. Too much Vitamin D can also lead to a deposit of calcium and phosphate in the body's soft tissues (such as the kidneys). This condition is called Calcinosis.

The Food and Nutrition Board of the Institute of Medicine has set the tolerable upper intake level (UL) for vitamin D 1,000 IU for infants up to 12 months of age and 2,000 IU for children, adults, pregnant, and lactating women. Below is a list of foods that contain Vitamin D followed by their International Unit content.

• Cod liver oil, 1 Tablespoon: 1360 IU
• Salmon, cooked, 3½ ounces: 360 IU
• Mackerel, cooked, 3½ ounces: 345 IU
• Tuna fish, canned in oil, 3 ounces: 200 IU
• Sardines, canned in oil, drained, 1¾ Ounces: 250 IU
• Milk, nonfat, reduced fat, and whole, vitamin D fortified, 1 cup: 98 IU
• Margarine, fortified, 1 Tablespoon: 60 IU
• Pudding, from mix, made with vitamin D fortified milk, ½ cup: 50 IU
• Ready-to-eat cereals fortified with vitamin D, ¾ -1 cup servings: 40 IU
• Egg, 1 whole (vitamin D is found in egg yolk): 20 IU
• Liver, beef, cooked, 3½ ounces: 15 IU
• Cheese, Swiss, 1 ounce: 12 IU

Whether generated through sunlight or consumed through food or supplements, getting enough vitamin D has many preventative as well as healing benefits. Since Sunlight is free, it is like getting a free health benefit and how many of those do you get these days? Soak it up while you can.