How Much Vitamin D? - July 2017

What is vitamin D?

Vitamin D, often referred to as the "sunshine vitamin," is actually a fat-soluble hormone that the body can synthesize naturally. There are several forms, including two that are important to humans: D2 and D3. Vitamin D2 (ergocalciferol) is synthesized by plants, and vitamin D3 (cholecalciferol) is synthesized by humans when skin is exposed to ultraviolet-B (UVB) rays from sunlight. The active form of the vitamin is calcitriol, synthesized from either D2 or D3 in the kidneys. Vitamin D helps to maintain normal blood levels of calcium and phosphorus.

Why is vitamin D necessary?

Vitamin D assists in the absorption of calcium and promotes bone mineralization, which may prevent or slow the progression of osteoporosis. It also helps to strengthen the immune system and protect against a number of serious diseases, including rickets and osteomalacia. Research suggests vitamin D may also provide protection from hypertension, psoriasis, several autoimmune diseases (including multiple sclerosis and rheumatoid arthritis), and reduce the incidence of fractured bones. In addition, growing evidence has demonstrated its important role in defending against cancer (studies link a deficiency of vitamin D to as many as 18 different cancers).

What are the signs of a deficiency?

Deficiencies of vitamin D are common, especially in industrialized countries in northern latitudes, where sun exposure is typically infrequent. Low levels of vitamin D may be indicated by porous bones, weak muscles and easy fracturing.

How much, and what kind, does an adult need?

According to the National Institutes of Health (NIH), the daily Adequate Intake (AI) for adults is 5 mcg (200 IU) daily for males, female, and pregnant/lactating women under the age of 50. People 50 to 70 years old should get 10 mcg daily (400 IU) daily, and those over 70 should get 15 mcg daily (600 IU). Based on recent research, Dr. Weil recommends 1,000 IU of vitamin D per day. Look for supplements that provide D3 (choleciferol) rather than D2 (ergocalciferol). Anyone with vitamin D deficiencies should discuss intake levels with his or her physician.

How much does a child need?

According to the NIH, AI for children from birth until 50 years of age should take 5mcg per day (200 IU).

How do you get enough vitamin D from foods?

It isn't easy to get enough vitamin D from your diet. While fortified foods such as milk and cereals are available, most provide vitamin D2, a form which is much less well utilized by the body than D3. Good dietary sources include fortified foods, eggs, salmon, tuna, mackerel and sardines. Since sunlight causes our bodies to make vitamin D, daily exposure is helpful.

Are there any risks associated with too much vitamin D?

No adverse effects have been seen with supplemental vitamin D intakes up to 10,000 IU daily. Exposing the face and hands to roughly 10 minutes of direct sunlight daily is also quite safe and a good way to boost vitamin D.

Sponsored by Dr. Weil's Vitamin Advisor.





Penticton Wellness Body and Soul Fair 2017

Copyright © 2004- 2011 OKinHealth.com. This article is of the copyright of OK in Health and the author; any reproduction, duplication and transmission of the article are to have prior written approval by OK in Health or the author.

IMPORTANT DISCLAIMER
This information and research is intended to be reliable, but its accuracy cannot be guaranteed. All material in this article is provided for information only and may not be construed as medical advice or instruction. No action or inaction should be taken based solely on the contents of this newsletter / e-magazine / website. Readers should consult their doctor and other qualified health professionals on any matter relating to their health and well-being. The information and opinions provided in this newsletter / e-magazine/website are believed to be accurate and sound, based on the best judgment available to the authors. Readers who fail to consult with appropriate health authorities assume the risk of any injuries. The publisher is not responsible for any errors or omissions. OK in Health is not responsible for the information in these articles or for any content included in this article which is intended as a guide only and should not be used as a substitute to seeking professional advice from either your doctor or a registered specialist for yourself or anyone else.
Connect with Us
facebook    twitter

Float Body and Mind Wellness in Penticton


Wellness Tip
Restless Leg Syndrome
Restless Leg Syndrome (RLS) is a disruptive neurological disorder characterized by the irresistible urge to move the legs when at rest. It is often followed by unpleasant sensations described as creeping, tugging or pulling. If you think you may have RLS, see a health care provider; don't diagnose yourself. Once other conditions have been ruled out and you have been diagnosed with RLS, it can be managed.


Celtic Angel Tour to Ireland with Cindy Smith & Maria O'Farrell Carr


Wellness Directory
Daydream Esthetics Studio with Deanna Klan
Specialty: Spa
Deanna Klan has an impressive line-up of facial techniques including crystal therapy, healing energy and harmonic frequencies. Using organic and wild-crafted skin care products.
View Details


Kelowna Wellness Fair 2017


Event
RAC Certified Foot Reflexology Course
Date: Sep 30, 2017
Location: Kelowna & Central Okanagan
Weekend Course format. 3 Weekends starting Sept. 30/Oct. 1st 2017 course dates include Oct. 14/15 and Oct. 21/22 ID# 0930F-17-MS
View Details


Penticton Wellness Fair 2017


Article
Living Harmoniously
We are all at one with each other in the universe, so the more we do to bring harmony into the world, the better. Show gratitude where you can, speak praise instead of just thinking it - the same goes for compliments.
Full Article


Penticton Wellness Fair 2017


Recipe
Sandra's Raw Pad Tai
Category: Raw Foods
Description: Raw food is teaming with enzymes. Enzymes are the catalyst for every human function. We are born with a battery of enzymes but as we grow and continue eating the standard North American diet, the enzymes supplied by our body are used up to help run a nutritionally starved body. They need to be replaced. This is where a raw food diet comes into play. The more raw food you eat, the more you charge your enzyme battery and the better you feel. When you put this terrific food into your digestive system it begins to clear your blood and other body fluids of toxins and soon you find that you are filled with energy and vitality and weight concerns become a thing of the past.
Here is a dinner idea that you can adapt into many useful raw food dishes
Full Recipe


Float Body and Mind Wellness in Penticton