Are You Getting Enough Vitamin D?
If you suffer from muscle weakness, bone pain, the winter blues or increased illness when winter rolls around, you might have a deficiency of vitamin D. Also known as the sunshine vitamin, vitamin D is found in small amounts in foods such as tuna and sardines, but is increasingly added to milk, eggs, juice and cereals to make it more available year-round. Nevertheless, we receive most of our vitamin D through exposure to sunlight, which can be in short supply in Minnesota this time of year. Vitamin D, which helps us absorb calcium and maintain strong bones, is used to prevent osteoporosis, rickets, heart conditions, high blood pressure, diabetes, obesity, PMS, gum disease and more, and is even said to bolster the immune system and help prevent some cancers.
If you think you’re at risk for vitamin D deficiency, ask your doctor for a simple blood test, which will measure your current levels. How do you get enough of the sunshine vitamin on a cold winter day? While 10-20 minutes of sun exposure is best, diet and supplements offer a seasonal boost. The Institute of Medicine recommends 600 international units (IU) of vitamin D per day for everyone under age 70 and 800 international units for those older than 70. The institute has established a safe upper limit of 4,000 IUs per day. Talk to your doctor about the best ways to incorporate the sunshine vitamin from season to season.
