Your body needs vitamin D to absorb calcium properly, preventing rickets and osteomalacia. However, the benefits of vitamin D reach far beyond bone health. It can help treat psoriasis, and may be effective in preventing cancer, promoting weight loss and preventing the flu, according to the National Institutes of Health MedlinePlus website. However, unlike most essential nutrients, you can attain all the vitamin D you need by getting out into the sunshine.
Sunshine
When your skin is exposed to sunlight, a process begins that converts the sun's rays into vitamin D. The vitamin D is then stored in your liver and used by your body as needed. Several factors may inhibit the amount of vitamin D your skin can absorb, leaving you susceptible to a deficiency. Dark skin, limited sun exposure or a fat malabsorption condition leaves you at an increased risk of deficiency. However, for most people, 10 to 30 minutes of sun exposure on bare skin a week is enough to keep you healthy, according to a study published in the December 2004 issue of "The American Journal of Clinical Nutrition." The Better Health Channel recommends three to six times this amount for dark-skinned people whose skin does not make as much vitamin D as lighter-skinned people.
EPA Warning
While sun exposure is a major source of vitamin D, it is not a recommended source. Sunburns and prolonged sun exposure may cause skin cancer, the most common type of cancer in the United States as of date of publication. Therefore, the U.S. Environmental Protection Agency explicitly warns against direct sun exposure and suggests that you get your daily recommended value of vitamin D through dietary sources.
Other Sources
The National Institutes of Health Office of Dietary Supplements recommends 600 IU of vitamin D a day for most adults. Cod liver oil provides the largest amount of dietary vitamin D, with more than 300 percent of your daily value per tablespoon, according to the ODS. Salmon and mackerel contain a full day's value while tuna, fortified orange juice, fortified milk and eggs all contain upwards of 10 percent.
Supplements
Vitamin D supplements are readily available. However, vitamin D is a fat-soluble vitamin. This means that too much can lead to toxicity. Toxicity can cause damage to your heart, kidneys and arteries. Furthermore, vitamin D supplements may interact with other medications you are taking, including over-the-counter medications. To avoid these problems, always consult your doctor before taking any supplement.
References
- Office of Dietary Supplements: Vitamin D
- "The American Journal of Clinical Nutrition"; Sunlight and vitamin D for bone health and prevention of autoimmune diseases, cancers, and cardiovascular disease; M.F. Holick; December 2004
- Environmental Protection Agency: Action Steps for Sun Safety
- Better Health Channel; Vitamin D; 2010
- MedlinePlus: Vitamin D
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