Why do we need vitamin d?
Vitamin D is essential for calcium absorption, bone growth, and bone remodeling.
Vitamin D, along with Calcium, helps to prevent osteoporosis in adults.
Vitamin D also helps with immune function and reduction of inflammation and may possibly help with cancer, diabetes, heart disease, and high blood pressure.
Until the age of 50, most people can consume 200IU (5mcg) per day and maintain optimal health.
Where do we get vitamin d?
The majority of vitamin D is consumed from fortified foods such as milk, orange juice, and ready to eat breakfast cereals. Vitamin D is also found in fish such as salmon, tuna, and mackerel.
The majority of vitamin D is absorbed through the skin from sunshine, even when wearing sunscreen.
How do we know we are getting enough vitamin D?
50-80ng/mL is the recommended range for your vitamin D levels in your blood. You can get a blood test done at your physician’s office to ensure your vitamin D levels are within normal limits.
You can achieve these levels by eating a well balanced diet, getting regular sunshine (as little as 20 minutes per day), and if needed consuming a supplement containing additional vitamin D.
Supplementation with 800-1000IU per day may be enough to bring your vitamin D level to a normal range. However, depending on your current levels, you may need more intensive therapy.
Previous guidelines recommended only 400IU per day of Vitamin D. Newer guidelines have increased the dosingto help prevent Vitamin D defceincies. Be sure to consult with your physician when taking any vitamin, mineral or herbal supplement.