VITAMIN D: THE “SUNSHINE” VITAMIN WHY WE NEED IT AND HOW TO MAKE SURE WE’RE GETTING ENOUGH

WHY WE NEED IT

• aids in the absorption of calcium

• aids in the absorption of magnesium

• helps the pancreas release insulin

• helps maintain adequate blood levels of phosphorus and calcium

• necessary for the growth and development of bones and teeth

• necessary for thyroid function

• necessary for blood clotting

SIGNS OF DEFICIENCY

The most common signs of deficiency are Rickets in children, 
osteomalacia in adults and osteoporosis in seniors. Soft bone disorders indicate and inadequate supply of calcium to strengthen bones, which is usually a direct result of inadequate Vitamin D sources. Other signs of deficiency may include:

• muscle weakness pain and changes in gait

• chronic bone, muscle and joint pain

• malformation of bones

• decrease in bone density

• skin conditions such as psoriasis or eczema

• insomnia

• nearsightedness (myopia)

• burning in the mouth and throat, periodontal disease

• increased auto-immune disease

CAUSES OF DEFICIENCY

• metabolic abnormalities in the absorption or metabolism of Vitamin D

• heredity may play a role

• aging (causes your body to make less Vitamin D from the sun)

• fat-blocking medications and over-the counter fat blockers used for weight loss

• Living North of the equator 

• other medications 

• The use of sunscreen

DAILY REQUIREMENTS

To get enough Vitamin D from the suns rays, you should expose your face and arms for 10-15 minutes at least 3x/week without sunscreen

• fair skinned people who require sunscreen even for short periods may require an increased intake of vitamin D

* if concerned you should speak with your Dr. to have levels checked

FOOD SOURCES

• canned sardines

• salmon

• herring

• tuna

• shrimp

• beef

• butter

• sunflower seeds

• liver

• eggs

• mushrooms

• natural cheese

• milk, bread and breakfast cereals are often fortified with Vitamin D

SUPPLEMENTATION

If supplementing choose a good quality supplement and take as indicated on the label or as directed by your health care professional

Supplementation greater than 1,000 IU is not recommended and may increase susceptibility of kidney stones

Sending A Wish Your Way For A Well BALANCED Day

Jenny