This week I discuss the importance of stepping outside to ensure adequate Vitamin D levels.  Due to the rise of industrialization and indoor confinement with little or no sustained sun exposure there has been an overwhelming increase in health problems related to vitamin D deficiency. Our bodies depend upon sunlight to manufacture vitamin D, which is an essential hormone that regulates cell growth and prevents a host of illnesses. 

It’s strongly recommended to regularly obtain blood tests for serum vitamin D. Ask for “25-vitamin D” or “serum 25(OH)D”. There is a bit of variation in expert opinion on optimal values, but most vitamin D advocates promote a healthy range of 40 to 80 ng/mL. 

To promote vitamin D production, expose large skin surface areas of your body (stomach and back) to the sun, as you would when wearing a bathing suit. Avoid burning, and you will be safe. Be aware of many of the popular agents used in sunblocks because they have toxic properties, especially when you consider the standard recommendation to reapply these synthetic chemicals frequently to your porous skin.  If you must be out in the sun for extended periods of time, it is far preferable to use clothing, especially technical fabrics that provide extra sun protection. As a backup to clothing protection, use an opaque zinc-based cream that blocks all rays entirely with a physical rather than a chemical barrier.

In the winter months when UV intensity is low, supplementing with an average of 2,000 I.U. of vitamin D per day is recommended. Certain foods touted as vitamin D powerhouses—wild salmon, mackerel, herring, catfish, cod liver oil, eggs—all provide good nutrition, but only deliver somewhere between 200-1,000 I.U. in a typical serving. This is not nearly enough to make a dent in the bigger picture of overall vitamin D requirements. So you might have to supplement. Listed below is my favorite supplement for getting adequate Vitamin D.

Vitamin D Supplementation:

Isotonix Vitamin D with K2: http://bit.ly/3NHS8lz

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