10 Apr Benefits of Vitamin D
Vitamin D is a nutrient involved in many body processes and has been receiving a great deal of attention as of late. It’s role in prevention and treatment of: cancer, diabetes, cardiovascular disease, muscular function, immunity, mental health, arthritis, and multiple sclerosis has been highly researched.
Deficiency of this nutrient is common as it is found in few commonly consumed foods. Sun exposure for proper synthesis is ideal but time of the year, sunscreen, and exposure will all affect absorption. There are also many genetic environmental, and metabolic factors that influence vitamin D status.
So, what can you do to ensure adequate vitamin D? First, consume foods rich in vitamin D. Good examples include: cod liver oil, mushrooms, swordfish, sockeye salmon, skim milk, fortified cereals, yogurt, tuna, margarine, eggs, and chicken. If these foods are not a part of your food plan, and your sun exposure is limited, supplements may need to be considered.
In terms of recommended intakes, the IOM recommends a daily intake of 400 IU in the first year of life, 600 IU until age of 70, and 800 IU from age 70 onward. Given individual status and needs, these requirements may change. Consulting with a Registered Dietitian or your physician is recommended to ensure no toxicity risks.
Other ways to enhance absorption:
-Take Vitamin D with your largest meal. Research shows up to 50% enhanced absorption.
-Take Vitamin D with other nutrients that act as cofactors. This includes: magnesium, vitamin k, zinc, and calcium.
-Tune into signs that you may be taking in too much. This includes: constipation, nausea, kidney stones, or abnormal heartbeat.
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