We know we get Vitamin D from the sun, but we can also get Vitamin D from some of the foods we eat. Vitamin D is found in both dairy products and oily fish.
Vitamin D has various roles. It helps control the immune system and also promotes cell development. It helps absorb, carry and the body use essential minerals such as calcium and phosphorous.
It helps in the development and maintenance of healthy teeth, cartilage and bones in growing children and adults. Vitamin D also contributes to keeping the nervous system healthy and is known to help with problems like insomnia.
The science behind the vitamin
Vitamin D comes in two forms, ergocalciferol and cholecalciferol. The first form is found in foods such as mackerel; milk; herring; salmon; sardines and eggs and the second form is manufactured in the body when the body is exposed to the sun.
Because Vitamin D is fat-soluble, amounts that aren’t needed are usually stored in the body tissues, which may in the longer term, damage the cardiovascular system and kidneys. Vitamin D like other fat-soluble vitamins can be toxic and too much can cause symptoms such as weight loss; seizures; nausea and constipation.
How much Vitamin D do we need?
Dosage for children: between 400/800 daily units depending on their age and size. Teens and adults daily intake would be 1,000 units per day and adults over 50 would need around 2,000 units per day. As with all vitamins, it is important that you work out your daily amounts accordingly, so that your intake doesn’t exceed the stated amount.
Although I have included some of the foods that contain vitamin D, those foods may not be enough to substantiate our daily intake; therefore an additional supplement may be necessary. Always check with a doctor first.
Thank you for the extra information. I have been checking on food today and I can't find a reference on anything to the Vitamin D content, except on my cornflakes!
Is there any way of finding out how much is in every day food?
There's probably a good reason for that. Oily fish products contain lots of vitamin D, or milk and dairy products. Packets of food are normally labelled for their nutritional value content. Thanks for posting.
My doctor said I needed more Vitamin D, so I've been supplementing with a bigger dosage as she suggested. I think she said 1000 IU's.
I also sit out in the sun a lot when it's warm out. I don't sunbathe but sit outside for 20 minutes at a time.
With or without sunscreen Lisa?
Without. I know it's bad!
Sometimes I will wear it but mostly not. I used to lay in the sun for hours at the beach without sunscreen when I was a teenager, but I do use it if I'm sunbathing nowadays.
Obviously we all need sunscreen and I wouldn't advocate not wearing it, if we are to stay out in the sun for long periods, but Vitamin D is better absorbed without sunscreen products being applied to the skin.
Ditto I agree!
Lisa - it must be nice to have the option of sitting in the sun. It's not quite the same here in the rain!
We have winters that are terrible, but summer and spring are nice. Even the fall time is nice but the winters are really bad.
I don't hardly get out of the house in the winter except to go to work.
Lisa I think that what you say will apply to the majority of people in winter! Not sure anyone's winter, wherever we live will be perfect. Thanks for posting.