1. The Sunshine Vitamin
Vitamin D is a vitamin that helps the body absorb calcium. It is stored in the body's fatty tissue. Because it is synthesized by the skin when exposed to sunshine, it is called the sunshine vitamin. It is also present in some foodstuffs such as fortified milk. Requirements vary with age and skin type. Breastfed infants, children and adolescents might need to supplement their vitamin D intake with at least 400 IU daily. And those with darker skin color may need greater sun exposure compared with fair-skinned individuals to produce the same amount of vitamin D.
2. Vitamin D Is Essential
Vitamin D has been scientifically proven to control the levels of other essential minerals in the body. For instance, it regulates phosphorus levels in the blood. Phosphorus is an essential component of the cellular energy currency called adenosine triphosphate, or ATP. Your body cannot function without digesting the fats and sugars that you consume on a daily basis. Thanks to vitamin D, the body can make the best use of these nutrients to synthesize protein. Protein helps in the growth and proper running of the body. Vitamin D also plays a key role in controlling cellular calcium levels. Calcium is an absolute necessity for healthy bones and teeth as well as muscle and nerve strength.
As you can imagine, vitamin D is critical to your survival. Indeed, recent studies have proven how vitamin D deficiency can lead to degenerative conditions such as osteoporosis and diseases such as cancer.
3. Where Can You Get Vitamin D?
The best and cheapest source of vitamin D is the sun. Exposure to at least 10 to 15 minutes of sunshine a day should be enough to get your daily dose. However, if you live in parts of the world that have a scarcity of sunshine or you spend most of your day under artificial lights, all is not lost. You can access the vitamin through dairy products, cheese, butter, cream, fortified milk, fish, oysters, fortified cereals and margarine. The best sources are salmon, tuna, mackerel and fish liver oils. Nonetheless, consult either your physician or a registered dietitian for the best possible way to supplement your vitamin D intake.
4. Don't Take Too Much!
Excessive intake of vitamin D can rob you of the blessings. It's no good if your intestines absorb too much calcium under a surfeit of vitamin D. You do not want excessive calcium deposits in soft tissues such as the heart and lungs or the risk of kidney stones, vomiting, and muscle weakness.
5. Vitamin D in Pregnancy
Your physician may suggest that the best way to get the daily requirement of vitamin D is to eat a balanced diet that contains a variety of foods. There may be a need for vitamin D supplementation up to 800 IU a day during pregnancy from 27 weeks until delivery, according to a report published in the September 2, 2008, issue of "Clinical Endocrinology." Still, there is no guarantee that all women and babies will be vitamin D sufficient.
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