Vitamin D is a powerful nutrient. Compelling research has shown it can reduce the risk of several medical conditions including osteoporosis, gum disease, diabetes, arthritis, multiple sclerosis, and certain cancers.
Here are three things you can do to ensure you’re getting enough:
1. Incorporate Vitamin D-rich food
Wild salmon, 3oz = 420 IU
Atlantic mackerel, 3oz = 320 IU
Sardines, 1 can = 250 IU
Shrimp, 3 oz = 150 IU
Skim and 1% low-fat milk, 1 cup = 100 IU
Shitake Mushrooms, 4 items = 260 IU
Fortified yogurt Dannon Light & Fit, 1 cup = 80 IU
Fortified cereals —Multigrain Cheerios, 1 cup = 40 IU
Post Bran Flakes, 1 cup = 40 IU
Kashi Vive, 1 ¼ cup = 80 IU
2. Supplement daily with Vitamin D
Because food sources are limited, it’s a good idea to consider supplements. As always, check with your personal physician before taking anything new.
Take a multivitamin which provides at least the Daily Value, 400 IUs. For women taking extra calcium – buy a brand that also provides Vitamin D. Optimally, D3 (cholcalciferol), the most potent form. Two good brands include:
- Citracal Plus D and Minerals
- Caltrate 600-D Plus Minerals.
For men who would like to take additional Vitamin D, look for a supplement that provides 400-1000IUs of D3 (cholcalciferol).
*NOTE: men should not take supplemental calcium (some research suggests excessive calcium may increase the risk for prostate concerns).
3. Enjoy "a little" safe sun
Our bodies produce its own vitamin D through exposure to the sunlight. However too much sun can damage the skin and increase your risk of skin cancer. Speak with your dermatologist about the safest way to get some sun. All you need is about 15 minutes, a few times a week (optimally before 10am and after 2pm)
Joy Bauer is the author of “Food Cures.” For more information on healthy eating, check out Joy’s Web site at www.joybauernutrition.com.