How to get the vitamin D you need

How to get the vitamin D you need

Vitamin D, also known as the "sunshine vitamin,” keeps your bones healthy by helping to maintain normal calcium and phosphorous levels in your blood. It may also help prevent such diseases as osteoporosis, high blood pressure, cancer, rickets and more.

There are three ways to get the vitamin D you need: through supplements, through fortified foods and through exposure to sunshine. The Institute of Medicine recommends that children and adults receive 600 International Units (IU) of vitamin D per day—800 IU if you’re over 70 years old—and says that you can take up to 4,000 IUs without harming your health.

Here are some dos and don’ts when it comes to getting the vitamin D you need:

Do spend at least 15-25 minutes a day in the sun.
Don’t put yourself at risk for skin cancer by sunbathing or lingering too long in the sun.

Do get your fill of fatty fish. Options include trout, salmon, mackerel, tuna and eel. A three-ounce serving of salmon will get you about 450 IUs of vitamin D, more than half of your daily requirement.
Don’t rely solely on food to get your daily vitamin D.

Do drink one eight-ounce glass of vitamin D-fortified milk a day.
Don’t grab the wrong carton—some cow’s milk, soy milk and rice milk does not contain vitamin D.

Do down some OJ! If you’re not a fan of milk or are lactose intolerant, an eight-ounce glass of orange juice is a suitable alternative.
Don’t stop there. There are only 100 IUs of vitamin D in a glass of orange juice—that’s about one-sixth of your daily requirement.

Do take a vitamin supplement. You can get them over the counter, and you don’t have to take a separate pill just for vitamin D.
Don’t pick the wrong multivitamin. Many supplements only include 400 IUs of vitamin D, which fulfills only two-thirds of your daily needs.

Be sure to consult your physician if you think you might have a vitamin D deficiency.

Posted: 6/05/2015 by Goshen Health
Filed under: D, Sun, Sunshine, Supplements, Vitamin

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