Vitamin D: The Importance of the Sunshine Vitamin

by Editor, May 27, 2008

New research into the preventive benefits of vitamin D has raised hopes that the sunshine vitamin, which is produced naturally in the body through exposure to the sun, can extend and improve people's lives. The Canadian Cancer Society believe that vitamin D may block cancer proliferation, and suggest taking 1000iu of vitamin D daily, especially during the fall and winter months. A study published in the Archives of Internal Medicine, reviewing 57,311 participants believe that vitamin D can improve blood vessel and immune function, and decrease cancer rate.

Vitamin D is used throughout the body for bones and teeth, hearing, immunity, insulin, nerves and muscles, and skin just to name a few. The primary function if vitamin D is to regulate the absorption of calcium to keep strong and healthy bones and teeth. Low levels can increase the risk of osteoporosis by reducing bone density. It is also important for normal muscle contraction (heart beat) and nerve transmissions with the help of Calcium supplied from the blood. Vitamin D can also reduce the severity of skin inflammation such as psoriasis.

Where can we get vitamin D?

Vitamin D is a unique nutrient that can be produced in the body from exposure to sunlight and also can be obtained from the diet. There are many reasons why in present day we do not obtain enough vitamin D from the sun; the production of it is blocked by skin pigment (the darker the skin, the less that the body makes), smog, clothing, sunscreen, and hats. In addition, as we age, our ability to manufacture vitamin D decreases; therefore, our bodies rely more on sun exposure and dietary sources. Increasing exposure to the sun to boost vitamin D levels can increase the threat of skin cancer; therefore, people should calculate how much time they spend in the sun depending on location, cloud cover, skin type, age and the amount of pollution in the area. Generally, doctors recommend only 10 to 15 minutes outdoors without sunscreen twice a week for this reason. The Canadian Cancer Society does not recommend that people rely solely on increasing their exposure to the sun to boost their levels of vitamin D. The society points out that there are other sources of vitamin D, including vitamin supplements, oily fish and fortified foods.

Luckily you can also obtain vitamin D through your diet. One of the highest dietary sources of vitamin D is from D-fortified milk. One cup of milk supplies the body with 100iu of vitamin D; however, a recent analysis of vitamin D levels in milk across Canada and the United States found a wide variety of actual concentrations of vitamin D versus what was indicated on the label. Other dairy products do not contain much vitamin D, as fortified milk is seldom used to produce these products. Salmon, tuna, and sardines are also sources of vitamin D (3 oz. ranges from 200iu – 1000iu); however, it is only recommended to eat fish twice a week because of the fat content as well as potential toxins.

A safe and inexpensive way to obtain your daily dosage of vitamin D is through a natural sourced supplement. Look for Vitamin D3 (Cholecalciferol) as it is more native to the body, having a longer duration of action and increased potency than vitamin D2. Most natural health food products will use the superior form for this reason, so do not be mislead by cheaper versions using D2.

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