What’s Vitamin D good for?

Because Vitamin D possesses so many health benefits, it’s used to treat numerous health problems such as…

• Preeclampsia - a serious complication in pregnant women

• Renal osteodystrophy - chronic kidney disease that causes bone mineral deficiency

• Osteomalacia - softening of the bone caused by defective bone mineralization

• Hypophosphatemia - condition that causes abnormally low levels of phosphate

Recent studies also show that high levels of Vitamin D can help improve Type 2 diabetes.  The mechanism is still not conclusive but it’s thought that Vitamin D helps manage blood sugar better by improving the way your body processes calcium.  (Note: Calcium is known to regulate blood sugar levels.)

And perhaps most significant of all, is the strong scientific evidence which suggests getting enough Vitamin D can lower incidences of ovarian, prostate, breast, and colon cancers.

Can sunscreen cause Vitamin D deficiency?

Sunlight is our friend when it comes to production of Vitamin D.  But too much sun exposure can cause skin cancer, which is why dermatologists and physicians strongly recommend against exposing your unprotected skin to the sun.  Although they have a valid reason for their advice, studies show that sunscreen significantly hinders your body’s ability to make Vitamin D.  So what should you do?  Get enough sun exposure, so that you can get enough Vitamin D for optimal health, but not so much that you damage your skin.

Which is why the National Institute of Health (NIH) recommends that you get 30 minutes of unprotected sun exposure at least twice a week.

Now keep in mind that this recommendation doesn’t take into account the color of your skin.  The darker the skin pigmentation, the higher the concentration of melanin.  Melanin is thought to protect skin from UV B radiation which is great for protection against skin cancer, but it also means less Vitamin D production.  So if you have darker complexion, you may need more than 30 minutes, twice a week to get adequate amounts of Vitamin D.

Although there is some evidence that you can produce Vitamin D with sunscreen on, as long as it’s SPF 15 or lower, the evidence is pretty weak, so you’d be much better off getting less sun exposure without the sunscreen.

What are good dietary sources of Vitamin D?

If you’re concerned about too much sun exposure or perhaps you spend a great deal of the day working indoors (like most of us), it’s important for you to get enough Vitamin D through diet or supplements.

Here’s a list of good dietary sources of Vitamin D:

• Cod liver oil – Cod liver oil contains very high levels of Vitamin A and Vitamin D.

• Fatty fish – There are several different types of fatty fish that have high Vitamin D content.  In particular salmon, sardines, herring and Atlantic mackerel are the safest to eat, since they have the lowest level of toxins.

• Milk – Most commercial milk products in the U.S. are fortified with extra Vitamin D, so it’s considered a good source.  But I prefer grass-fed milk without the fortification, since it’s higher in other vitamins, as well as healthy fats like CLA, that aren’t present in milk that come from conventionally raised cows.

• Eggs – Eggs are not only a good source of Vitamin D, but also a great source of protein and Vitamin B12.  Keep in mind, eggs that come from free range pasture raised chickens (without hormones and antibiotics) have a much higher overall vitamin content than eggs that come from conventionally raised chickens.

How much Vitamin D do I need?

Now when it comes to supplementing Vitamin D, it gets a little difficult.  To begin with a standard recommended dosage is very low, hence the epidemic Vitamin D deficiency.  But the amount of Vitamin D supplement dosage varies greatly with each individual, since it depends on the amount of sun exposure.  It’s not like other Vitamins where you can only get it from food.  Now, taking all this into account, if you’re an adult the recommended dosage is between 2000 - 5000 IU and for a child it’s between 1000 - 2500 IU. (NOTE: Before you start taking any supplements, you should consult with your doctor first.)

Make sure you choose Vitamin D3 and not Vitamin D2 when looking for a supplement.  Vitamin D3 is what your body requires NOT Vitamin D2.  Also, according to some experts taking Vitamin K2 along with Vitamin D3 helps mitigate possible overdosing.  Vitamin K2 directs calcium to all the right places in your body and prevents it from being stored in unwanted areas like your arteries… which can happen when you take too much Vitamin D.  For every 1,000 IUs of Vitamin D, you can benefit from about 100 to 200 micrograms of Vitamin K2.

It’s also important to know that you can not overdose from sun exposure. Your body automatically stops converting sun light to Vitamin D when it’s reached it’s optimum level.

Although you can get an adequate amount of Vitamin D from your diet and supplementation.  Nothing beats getting Vitamin D from the sun…it’s the most effective method and it’s also the safest way as long as you avoid too much sun.  According to NIH you only need 30 minutes twice a week to get your fill of Vitamin D and reap all of it’s health benefits.