Why is vitamin D so important?
In short Vitamin D helps absorb Calcium, which is pertinent for healthy bones. Osteoporosis is a concern for men almost as much as for women
(1 in 3 women and 1 in 5 men).
How do we get the D?
One way is through our skin. The typical recommendation is 5 to 30 minutes a day or twice a week, between the hours of 10am to 4 pm, your lunch hour. Be careful to avoid excess sun due to concern for skin cancer. Generally, The darker our skin the less we are able to absorb Vitamin D.
Meal time is another way to consume this important supplement. Fish, particularly salmon and trout; lesser so, tuna. Believe it or not Mushrooms are a good source as they themselves absorb Vitamin D. Milk, enough said.
Supplements such as Cod liver oil actually represents the highest IU per serving- 1360. Vitamin D comes in two flavors D3 and D2. D3 stays around the longest and increases vitamin D serum levels the best.
Foods High in Vitamin D:
Fatty Fish: Salmon, mackerel, and trout are excellent sources of vitamin D.
Fish Liver Oils: Cod liver oil is rich in vitamin D, providing a potent natural supplement.
Canned Tuna: A convenient source of vitamin D, especially for those who may not consume fatty fish regularly.
Egg Yolks: While not as high as in fish, egg yolks contain some vitamin D.
Mushrooms: Certain mushrooms, like maitake and chanterelle, can offer small amounts of vitamin D.
Fortified Foods: Many foods, including milk, orange juice, and breakfast cereals, are fortified with vitamin D
How much do we need?
The daily allowance for men 50 and over is at least 600 IU or 15 mcg. At 70 our requirements increase to 800IU, 20 mcg. With vitamin deficiency or osteoporosis our needs increase and should be prescribed by a Medical provider. Yes, you can have too much approximately 4000 IU per day.
Reference:
Disclaimer:
No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.
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