In my last post I described the best way to get our needed 600 IU per day of vitamin D. However, if you can’t be outside to soak in some sun or just don’t have the time, you’ll want to take a supplement or consume foods high in vitamin D.
Often times if you take a calcium supplement you will notice it is paired with vitamin D. There is a good reason for this as vitamin D not only greatly increases calcium absorption, but also aids in bone mineralization or the strengthening of bones. This prevents such bone diseases such as osteoporosis, osteomalacia, and even rickets in children which are all related to brittle fragile bones. Vitamin D goes beyond just bone health too as there are vitamin D receptors in essentially every cell of the body which regulate an endless number of vital reactions.
Vitamin D plays a large role in the immune system by regulating inflammation. Research suggests that for this very reason vitamin D may be a significant factor in the development and treatment of autoimmune diseases such as multiple sclerosis. Vitamin D also helps in the regulation of blood pressure and insulin production which may clarify why research is suggesting that vitamin D may play a role in the prevention of Type 1 and 2 Diabetes, hypertension, glucose intolerance, and heart disease.
If this prompts you to go out and consume mass quantities of vitamin D think again. Vitamin D is a fat soluble vitamin. First off, this means it requires some fat in the diet for it to be absorbed but also that it can be stored in the body for a longer period of time in the fat instead of being excreted with fluids as water soluble vitamins would. To consume a healthy amount, teens and adults shouldn't go above 4,000 IUs (100 μg) per day, unless recommended by your doctor.
Instead, catch some rays this summer for 10-15 minutes, fuel your body with foods containing vitamin D, and/or introduce a supplement into your diet to promote a healthy you! The only thing you will need to worry about is tan lines.
How do you like to stay healthy?
References:
Mark BL, Carson JA. Vitamin D and Autoimmune Disease – Implications for Practice from Multiple Sclerosis Literature. J Am Diet Assoc. 2006; 106: 418-424.
Institute of Medicine, Food and Nutrition Board. Report at a Glance: Dietary Reference Intakes for Calcium and Vitamin D. Washington, DC: National Academy Press, 2010.
