You probably know that vitamin D plays an important role in the health of your teeth and bones. But did you know that it is now said to have even more properties? Unfortunately, not many foods contain vitamin D; the main ingredient your body needs to produce it is the sun. So what happens when our your sunshine is taken away?
Nowadays, the sun is getting a bad rap. But enjoying a nice sunny day is not only good for your mood… it’s great for loading up on vitamin D!
The vitamin that is known as the “sunshine vitamin” plays a vital role in the way calcium is used in the body, in muscle function and in cell growth. Studies also seem to show that vitamin D may be effective for preventing certain cancers, diabetes and illnesses of the immune system. Finally, vitamin D is said to play a role in protecting the body from heart disease. It is highly likely that, in the next few years, further studies will shed even more light on this vitamin’s health benefits.
Humans of all ages need a sufficient intake of calcium and vitamin D to maintain healthy bones. Until our late twenties, calcium and vitamin D help build bone mass and, later on in life, serve to preserve bone mass or prevent it from deteriorating. Osteoporosis is a disease that is characterized by the progressive weakening of bones, leading to increased risk of fractures. The best way to prevent osteoporosis is to make sure you get enough calcium and vitamin D throughout your life.
The main source of vitamin D is the sun. Indeed, exposing one’s hands, forearms and face without sunscreen for 10 to 15 minutes is said to be enough for a healthy adult to obtain an adequate amount of vitamin D. The frequency of exposure must be twice or three times a week, between 11 a.m. and 2 p.m., between April and October. However, extended exposure to the sun can be associated with a higher risk of skin cancer, so be cautious.
The following people may need more exposure time, however:
In addition, some foods are high in vitamin D, such as:
The amount of vitamin D needed to maintain good health varies with age. Below are Health Canada’s daily Recommended Dietary Allowances (RDAs) in International Units (IUs):
• 0 to 1 year old: 400 IU;
• 1 to 70 years old: 600 IU;
• over 70 years old: 800 IU.1
These amounts include vitamin D obtained from both food and supplements.
Health Canada recommends a daily supplement of 400 IU (10 µg) for adults aged 50 and older, in addition to dietary intake, to maintain optimal bone health.2
A supplement may also be necessary for people under 50 if their diet does not provide enough vitamin D to meet their daily needs.2
It is important to note that these recommendations may vary based on individual factors such as sun exposure, diet, and specific medical conditions. Talk to your pharmacist or doctor to determine if a daily supplement could benefit you.
It is important to know that your body stores vitamin D for a few months. Indeed, it remains in body fat and the liver, and can be used later, when you need it. There are several types of supplements available in various forms (liquid, tablets, capsules, etc.), which can be taken daily, weekly or monthly.
Here are a few tips to help you choose the right supplement:
Don’t hesitate to seek the advice of your pharmacist or doctor. They will help you determine the dose and formulation of vitamin D that suit you best. You can either purchase it over the counter or by prescription. Before you start taking a vitamin D supplement, see your doctor if you suffer from kidney stones or sarcoidosis. In addition, some diseases that require vitamin D as part of treatment, such as kidney failure, need to be followed closely.
Vitamin D is essential to your health; it is easy to meet your needs by getting exposure to the sun or by taking supplements. Make your teeth and bones happy by providing them with all the vitamin D they need. In return, they will stay healthy for many years to come!
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