The Benefits of Vitamin D

One of the best things about living in Seeley Lake is the abundance of outside activities available. My favorite outdoor activities are hiking and kayaking. While we are outside getting active, our bodies are busy making Vitamin D. According to the National Institutes of Health, 40 percent of the US population is Vitamin D deficient. Vitamin D is known as the "sunshine vitamin" because your body creates Vitamin D when exposed to sunlight.

Exposure needs to be at least 10 minutes three to four times weekly. The further you live from the equator the longer the exposure to the sun needs to be. Because of this, we here in Seeley Lake need much more sun exposure than that.

Vitamin D can't penetrate glass so riding in the car or "getting sun" through a window isn't helpful in making Vitamin D. Sunlight exposure can increase the risk of skin cancers, so caution is advised and sunscreen is recommended when outdoors for extended lengths of time.

There are very few foods in which Vitamin D occurs naturally. Those include fatty fishes (salmon, tuna and mackerel), beef liver, egg yolks and mushrooms. The best sources of Vitamin D can be obtained from fortified foods such as milk, cereals, some orange juices, yogurt and soy beverages. And of course, Vitamin D supplements can help increase your Vitamin D intake.

Why is Vitamin D important? The most important job for Vitamin D is to help your body absorb and maintain calcium and phosphate levels. These are essential in maintaining, strengthening bones and teeth and protecting against osteoporosis.

Vitamin D is important for muscle movement because nerve cells use it to carry messages to the brain.

Vitamin D helps the immune system fight off bacteria and viruses.

Vitamin D is used by most cells in the body for cell growth.

Vitamin D is also thought to protect against cancers, muscle weaknesses, mood disorders, diabetes, kidney disease and heart disease.

Vitamin D deficiency is discovered through a simple blood test. If someone is deficient, it can cause soft, thin, brittle bones called Rickets in children and Osteomalacia in adults.

Those at risk for Vitamin D deficiency are infants that are only breastfeeding, people with dietary restrictions such as vegan, milk allergy or who don't drink milk, darker skinned individuals, older adults, homebound individuals, obese individuals, and those with inflammatory bowel or kidney disease.

How much Vitamin D is needed? Average daily recommendations depend on your age. Babies from birth to 12 months of age need 400 International Unit (IU) daily. Children ages 1-13 years of age require 600 IU daily. Teens from age 14 through adults age 70 need 600 IU daily. This also includes pregnant and breastfeeding women. Older adults 71 years and older require 800 IU daily.

The National Institutes of Health, familydoctor.org and the Center for Disease Control (CDC) have great articles about vitamin D. Go see your health care provider for more information or to be tested for Vitamin D deficiency.

See you at the clinic.