By: Angie Moreno
During these summer months, most of us have probably been soaking up the sun rays, and along with it a healthy dose of vitamin D. With summer winding down and the temps getting cooler, depending on your location, you may be finding yourself heading indoors and limiting time outside. This also means reducing your exposure to sunlight-evoked vitamin D production. So, why is vitamin D important? By what other means is this vitamin available? Let’s examine this vitamin further…
Vitamin D is a fat-soluble vitamin. The Recommended Dietary Allowance (RDA) for vitamin D ranges from 400-800 IU. This vitamin is important in different forms. Two forms key to humans are the plant-derived Vitamin D2 and Vitamin D3 which is synthesized in the skin during exposure to sunlight. Vitamin D can also be acquired through dietary means via unfortified sources (i.e.: animal products including cod liver oil, sardines, mackerel, herring, tuna, salmon, and shrimp), fortified foods (i.e.: milk and certain substitute milks like rice, soy, or almond milk), or vitamin D supplements.
If you prefer to go the sunshine route, approximately 5–30 minutes of sun exposure during peak sun time (between 10 a.m. and 3 p.m.) at least twice a week typically provides sufficient vitamin D synthesis—and yes, without sunscreen. If you prefer to limit your sun exposure, consider including the aforementioned dietary sources or supplements above.
Vitamin D has been reported to have wide-ranging health benefits. It is essential for musculoskeletal health and even for reducing the risk of certain illnesses. There are two primary diseases caused by vitamin D deficiency—Rickets, a bone malformation seen in children, and Osteomalacia, demineralization of the skeletal seen in adults.
Vitamin D plays a vital role in maintaining healthy bones. Sunlight causes the production of vitamin D3 in the skin and once it’s broken down and processed, it aids in necessary cellular functions and stimulates mineralization of the skeleton.
Vitamin D has also shown to lower blood pressure in patients with hypertension, as well as play a role in moderating cell growth and neuromuscular function. Further, Vitamin D may also play a role in immune system function by controlling the inflammatory process. And, it appears to play a role in the prevention of type 1 diabetes in genetically predisposed individuals, as well as type 2 diabetes, by influencing insulin secretion and glucose tolerance.
The roles vitamin D plays in the human body are vast and its importance is undeniable. Let’s make sure we’re getting enough time in the sun, or consuming it in its other forms.
If you would like to know more about this essential vitamin or how to include it in your diet, please contact your knowledgeable dietitians at Advantage Nutrition & Wellness for guidance!
Angie Moreno is a Wellness Professional with a BS in Nutrition, BA in Psychology, and certifications in Group Fitness, Personal Training, and Health Coaching. She has worked in the Wellness Industry for nearly 20 years and written for 3 fitness magazines. She is passionate about all things fitness, wellness, and health-related!
