You probably know that vitamin D is essential for strong bones, but new research shows it has many additional health benefits. Although our bodies naturally produce this nutrient when exposed to sunlight, more than one billion people worldwide suffer from this deficiency.
These are the basic facts about vitamin D and easy ways to ensure you’re enough.
Basic Facts About Vitamin D
- Understand how vitamin D strengthens your bones. Vitamin D is also a hormone. It controls calcium absorption and builds strong bones and teeth while reducing your risk of osteoporosis.
- Protect your physical health. Studies are discovering more good things about the sunshine vitamin. It can also help prevent certain cancers, heart disease, asthma, type 1 and type 2 diabetes, and hypertension.
- Learn about the mental health benefits of vitamin D. It may also help you think and feel better. In older adults, it helps improve cognitive functions and alleviate depression.
- Recognize the risk factors for vitamin D deficiency. As we age, our kidneys have to work harder to convert vitamin D into its active form so that we may need supplements. The same is often true for mothers breastfeeding infants, people with darker skin, and those with conditions like ChChron’s disease allergies.
- Know your individual needs. The Institute of Medicine bases its recommendations on age, suggesting at least 400 IU from birth to 12 months, 600 IU for children and adults, and 800 IU for seniors and over. Depending on their age and medical condition, some individuals may need 2,000 to 4,000 IUs, which is still considered safe.
- Get tested. While bone pain and muscle weakness are possible, vitamin D deficiency symptoms are often very subtle. Your doctor can give you a simple blood test to be sure. It’s called the D-hydroxyvitamin D test, and blood levels of 20 nanograms per milliliter are usually considered healthy.
- Talk with your doctor about drug interactions. Some drugs, like steroids, can lower vitamin D levels, while others, like statins, can raise them. Your doctor can help you find a safe level for you.
Easy Ways To Get Enough Vitamin D
- Be smart about sun exposure. Our bodies are very efficient at making vitamin D, so we use sunscreen to prevent skin cancer and premature aging. About 10 minutes a day on your arms may be all you need, especially if you live in a sunny climate.
- Drink your milk. Only a few foods naturally contain vitamin D, but many are fortified with it. Almost all milk in the United States supplies at least 400 IU per quart, which is why the bone disease rickets has virtually disappeared.
- Eat more fatty fish. Fish and fish oil are among the most potent sources of vitamins. Three ounces of salmon will cover all your daily needs.
- Add other vitamin D-fortified foods to your diet. More good choices include yogurt, breakfast cereals, and orange juice. Check the labels to be sure of what you’re you’re
- Maintain your body weight. Excess fat cells also block vitamin D absorption, so eat a lot of calories and exercise regularly.
- Consider supplements. There are two types: D2 and D3. Both are good for you, but D3 is the better choice. It’s close to your body’s vitamin D, so the effects are quicker and last longer.
Vitamin D is essential for bones and overall health. You can meet your requirements through sensible sun exposure and a healthy diet, or talk with your doctor if you need supplements.
