In order to synthesize vitamin D, we need to spend 10-15 minutes in the sun daily. Sunlight converts 7-dehydrocholesterol in the skin to previtamin D3, which is then converted to vitamin D3 and enters the blood. This fat-soluble vitamin plays a big role in the regulation and absorption of calcium and phosphorous, making it an important factor in bone health. Research is also being done on vitamin D’s effect on blood pressure, multiple sclerosis, and some forms of cancer.
Most people get a lot less sun (and a lot less vitamin D) in the winter months and fall short of the recommended 600 IU a day. Fortified foods like milk and juice are the most common sources of this important nutrient, but you can also get vitamin D from certain fatty fish like salmon and mackerel and from fish oil. Supplements are also an option but always check with your doctor to get on a monitored supplement plan. Fat-soluble supplements can be stored in the body, allowing levels to build up to a point of toxicity. While supplements may not be appropriate for everyone, it’s an important conversation to have with your doctor and your child’s pediatrician.
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Vitamin D and You
Most people get a lot less sun (and a lot less vitamin D) in the winter months and fall short of the recommended 600 IU a day. Fortified foods like milk and juice are the most common sources of this important nutrient, but you can also get vitamin D from certain fatty fish like salmon and mackerel and from fish oil. Supplements are also an option but always check with your doctor to get on a monitored supplement plan. Fat-soluble supplements can be stored in the body, allowing levels to build up to a point of toxicity. While supplements may not be appropriate for everyone, it’s an important conversation to have with your doctor and your child’s pediatrician.