How much vitamin D do you need
- Sufficient levels at 20 to 50 nanograms per milli liter.
- Inadequate (unhealthy) levels at 12 to 19 ng/ml
- Below 12 ng/ml flags a deficiency: bones are at risk for disease.
Good sources of vitamin D
Few foods are naturally vitamin D-rich; fortified dairy and cereal products often are you best bets. The Institute of Medicine recommends 600 International Units (IUs a day for adults:)
Vitamin D found in butter is essential to absorption of calcium.
- Cod liver oil (1 Tbsp.), 1,360
- Salmon (3.5 oz., cooked), 360
- Mackeral (3.5 oz., cooked), 345
- Sadines (1.75 oz., canned in oil, drained), 250
- Tuna (3.0 oz., canned in oil), 200
- Milk (1 cup vitamin D-fortified), 98
- Margarine (1Tbsp. fortified), 60
- Egg (1 whole), 20
- Liver ,beef (3.5 oz. cooked), 15
- Swiss cheese (1 oz.), 12
Source: National Institues of Health, office ofDietary Supplements
Low levels cause
- Getting older sooner
- Getting overweight and chronic conditions
- Bone fractures
- Parkinson's Disease
- Diabetes and certain cardiovascular outcomes
- Cancers and autoimmune conditions
Where they get it
- Fortified Orange Juice
- Cereals and Milk and our morning friend OATMEAL
- Salmon
- Eggs
- Best of all - the good old "SUN" sunshine
- Vitamin D found in butter is essential to absorption of calcium.
Need for sunlight
- Vitamin D is produced by your skin in response to ultraviolet radiation from sunlight.
- Your body can not create vitamin D behind glass, UV rays are filtered through glass.
- You need to take a walk and get direct exposure to sunlight. You will be getting double the benifits.
- Vitamin D is a Free vitamin that can help relieve a host of medical conditions and prevent some cancers.
Deficiency symptoms
- Chronic back pain (One of the most common symptoms)
- Musculoskeletal Pain
- Irritable Bowel Disease
- Inflammatory Pain
- Nerve Pain or Neuropathy
- Bone Pain
How much do you need?
- Vitamin D3 can be purchased in supplement form and is better than vitamin D2 in supplement form, which your body has trouble processing.
- Most people are deficient in vitamin D.
- Many health experts recommend taking around 5,000 IU vitamin D daily, but this amount varies. The best way to gauge how much you should be taking is to get a blood test.
What to do
- Get out there and get into the light
- Walk or ride your bike, you will be doing your bodies outsides and inside a world of good.
- If you have chronic exhaustion or suffer from depression go see your doctor and get tested right a way.
- Take Vitamin D supplements.
