Here Comes the Sun! (D, D, D, Dee)

Spring has sprung and the days are getting longer. Here's everything you need to know about Vitamin D--and sunlight!

What is Vitamin D?
A fat-soluble vitamin that helps the body retain calcium and phosphorus which are critical for healthy bones and teeth. It can also help reduce cancer cell growth, help control infections and reduce inflammation.

What are good sources of Vitamin D?
Fatty fish such as salmon, mackerel and tuna, egg yolks, cheese, mushrooms, and beef liver. Some foods are fortified with Vitamin D such as milk, cereals, and juices.

Short amounts of sun exposure while skin is exposed can also raise Vitamin D levels. The more skin is exposed to the sun, the more Vitamin D the body will make. Pale skin makes vitamin D more quickly than darker colored skin and the skin produces more Vitamin D during the middle of the day when the sun is at its highest point in the sky.

Frequent, moderate exposure is healthful, but a tan or sunburn is not necessary and can increase the
risk of developing skin cancer.

How much vitamin D is needed?
The body will make all the vitamin D it needs for a day in half the time it takes the skin to
burn. Vitamin D is measured in mcg (micrograms) or IU (international units). For adults up to 70 years, and pregnant or lactating women, the daily recommendation of Vitamin D is 600 IU (15mc). For adults over 70, it's 800 IU (20mcg).

The daily recommended upper limit of vitamin supplement is 4,000 IU per day for adults. Excessive Vitamin D can lead to hypercalcemia.

How do i know if i am getting enough Vitamin D?
Your primary care provider can order the 25-hydroxy vitamin D blood test performed at a lab and there are at-home vitamin D tests that enable you to collect a blood sample at home and mail it to a laboratory for analysis.