Vitamin D has been on the news a lot lately as its importance to our health is becoming more and more apparent.  New research suggests that we need much more than previously thought. Although it has long been suggested by the USDA that 400 IU (international units) was adequate, current wisdom suggests 1000 IU per day is what most people may need for optimal health in order to live longer and live healthier.

What is it anyway?

Vitamin D is a fat-soluble vitamin (primarily Vitamin D2 or Vitamin D3) that is naturally present in only a few foods, added to others, and available as a dietary supplement.  It is also synthesized by our skin during sun exposure but then must be converted by the liver and then the kidneys before utilization by the body.   Because of this mechanism it acts more like a hormone than a typical vitamin. Regardless of how we get it, it is essential for ongoing optimal health.

Why is it important?

Vitamin D is important in several ways:

• Essential for promoting calcium absorption in the intestines
• Necessary for bone growth.  Without sufficient vitamin D,   bones can become thin, brittle, or misshapen
• Prevents rickets in children
• Helps prevent osteoporosis in adults
• Important in immune function
• Helps reduce inflammation

Sources of Vitamin D

• Very few foods in nature contain it
• Fish such as salmon (360 IU/3.5 oz), tuna(200 IU/3.5 oz),  mackerel (345 IU/3.5oz), and fish liver oils (1360 IU/tbls) are best sources
• Small amounts are found in beef liver (15 IU/3.5oz), cheese (12 IU/oz), and egg yolks (20 IU/oz)
• Fortified foods like milk (100 IU/cup), orange juice, breakfast cereals, yogurt, and margarine have varying amounts
• Sun exposure is certainly a source but that is dependent upon the season, geographic latitude, time of day, cloud cover, smog, skin melanin content, and sunscreen.
• Interestingly, you cannot get too much vitamin D from sun exposure, but there may be risk of skin cancer from too much sun exposure.
• Dietary supplements, especially ones containing Vitamin D3. Vitamin D3 is apparently 3x as effective as supplements with Vitamin D2 in raising serum levels of vitamin D

Groups at risk of Vitamin D Deficiency

• Breastfed Infants
• Older adults
• People with limited sun exposure
• People with dark skin
• People that are obese
• Those with fat absorption problems
• Those with poor diets and lacking supplements

Latest Research

A growing body of research indicates Vitamin D may play a key role

• In the prevention and treatment of type I and type II diabetes,
• Hypertension
• Glucose intolerance
• Multiple sclerosis
• Metabolic syndrome

For more information check out this link to the National Institute of Health or sign up for the Free Report on Vitamin D on the right side of this page.

Remember,

Optimal Health IS Your Greatest Wealth!