YOU NEED SUNSHINE VITAMINS!

We've all heard the current hype about the Sunshine Vitamin - Vitamin D, but what is really true about this "so-called" vitamin? Let me help break down the importance of it, what you need, and when!

First of all, did you know that Vitamin D isn't really a vitamin?  It's actually
more of a hormone that is produced by the kidneys.  Your body will produce about 90% of the vitamin D it needs.  This process starts from the action of the sunlight absorbing into your skin.  Your liver and kidneys then take it from there and produce what we like to call the "Sunshine Vitamin". 

Vitamin D is important for many reasons and the list is growing!  Vitamin D has been known to help the absorption of calcium and phosphorus and because of this, it was initially known to help bone and teeth development.  Now, research has uncovered many other health benefits for Vitamin D like fighting cancer, diabetes, asthma, depression, brain diseases and autoimmune disorders. 

Now, you should be asking yourself, "am I getting enough"?  The only way of knowing for sure is to get a blood test done, which I encourage!  Each year, get some blood work done and make sure you have adequate levels. 

If we are to get 90% of our much needed vitamin D from the sun, do we get enough from what Mother Nature provides?  The answer varies, depending on where you live and what time of the year it is (and of course your skin color).  In Minnesota, during the prime summer months, you can get enough vitamin D by allowing full sun exposure (no sunscreen) for about 15-30 minutes.  Expose your arms and legs for this period of time and then cover up!  That's all your body needs each day.  BUT, during the winter months, Mother Nature provides 0, yes ZERO vitamin d in Minnesota.  This means that you are going to be deficient in vitamin d unless you are eating enough of the right foods or supplementing.

When you need more vitamin d because sun exposure isn't providing enough, here are your options:

1.  From the food you eat - If you are buying "fortified" foods that say they have added vitamin d to those items (like milk products), do not rely on these foods!  Most of the time these fortified foods use a synthetic version of a less healthy vitamin d (d2).  Those options should be avoided.  The best option is to get vitamin d (d3) from food sources include eating these foods:  

cod liver oil              sardines               salmon
mackerel                  tuna                       eggs
mushrooms

2.  Supplementation.  Remember, consuming fortified foods in vitamin d is not the answer.  Choose a healthier option to supplement the much needed vitamin.   Take a quality vitamin supplement each day that is derived from food.  Yes, be sure to check the supplement product that you purchase!  It should say on the bottle what food source they are getting the vitamin d from.

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Lastly, how much do you need?  I can't tell you specifically, only your doctor can.  There are general guidelines though.  For example, there are recommendations anywhere from 400 IU - 1,000 IU daily (for adults).  If you don't know your vitamin d levels and you don't eat a lot of the foods listed above, I would say in general, you should be supplementing.  WARNING!  Do not just start taking a large dose of vitamin d to ensure you are getting enough.  There is such a thing as "over-dosing" on vitamin d supplements and it does have negative health consequences.  (You cannot over-dose on vitamin d from the sun.)  Be careful!

So now you know everything you need to know about the Sunshine Vitamin!  And now you know that if you're from Minnesota - and it's October - you should be eating more foods with vitamin d or supplementing!  Your body depends on it!

To your health.
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