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
