Likewise, UV rays from tanning beds can trigger synthesis of D, but come with an increased risk of melanoma.
Factors Impeding D Formation:
• Complete cloud cover (50%)
• Shade (60%)
• Smog (60%)
• Glass/ Windows
• Sunscreen with SPF 8 + higher
• Dark skin
Naturally rich dietary sources of vitamin D are few and far between, and include different varieties of fish (tuna, mackerel, cod liver oil). Vitamin D is also available in goat’s milk, shiitake mushrooms and eggs. Fortified foods, including milk, are other food sources of this essential nutrient. (Note that vitamin D is typically not added to cheese and other dairy foods.) As a fat soluble nutrient, digestion and absorption of vitamin D can be a problem for those with challenged digestion. Use of digestive enzymes can boost absorption of vitamin D as well as other nutrients.
Why We Need it:
New research is starting to uncover exactly how D helps our bones: it promotes calcium absorption, and is necessary for bone growth and remodeling.
But its benefits don’t stop at your skeleton. Vitamin D also modulates cell growth, and supports both immune and neuromuscular function. We also know that D is a factor in cell proliferation, differentiation and apoptosis (programmed cell death.) Vitamin D is such an important nutrient that many cells have vitamin D receptors, and some convert D into its more potent (D3) form.
Vitamin D deficiency is the world’s most common deficiency. For optimal benefits to the musculoskeletal systems, cardiovascular system, immune system and robust health requires daily vitamin D intakes of at least 1,500 IU. Studies show that long-term daily intakes up to and including 10,000 IU of vitamin D safely maximize benefits. As some medications interfere with vitamin D metabolism, discuss your prescription with your health care provider to determine your requirements.
Mt. Angel Vitamins offers Vitamin D in both a liquid and capsule format. Which format do you like better?