Vitamin D is an essential nutrient our bodies need. Nicknamed the “Sunshine Vitamin”, Vitamin D is key in managing many of our vital body processes. While vitamin D deficiencies were once uncommon, they are now becoming more common due to concerns of developing skin cancer caused by overexposure to sunlight. A lack of Vitamin D is now linked to various forms of cancer including malignant melanoma and colon cancer. Vitamin D deficiencies can also drastically weaken the immune system, bones and brain function.
The current Reference Daily Intake (RDI) of Vitamin D for adults is set at 600-800 IU which is based on the recommendations of the U.S. National Academy of Medicine. However, this organization states that a daily intake up to 4,000 IU is safe for most people, and higher doses may be needed on a temporary basis in order to raise blood levels in some individuals. Always consult with your physician on recommended doses. The optimal blood level for Vitamin D is not firmly established, but should typically fall between 20-50 ng/ml.
Think you need more Vitamin D? Here are 4 easy ways to boost your intake:
Get Out in the Sun
Let’s be clear – this does not mean that you should ditch the sunscreen and spend hours each day soaking up rays. However, a small amount of exposure to the sun without sunscreen can do wonders to boost your Vitamin D. If you’re only going to be outside for 15-20 minutes, consider leaving the sunblock off. Any more minutes than that, you should reach for your SPF 30.
Eat More Fatty Fish
Fatty fish like salmon, tuna and trout are all rich with Vitamin D. A 3.5 ounce serving of canned salmon can provide up to 386 IU of Vitamin D. Not only that, but you’ll also be eating those heart-healthy omega-3 fatty acids!
Don’t Throw Out the Egg Yolk
Eggs are a great addition to any meal, not just breakfast. Be sure not to ditch the yolk, and you’ll take in a boost of Vitamin D. However, it won’t be enough to satisfy your daily minimum, so you should look to supplement it elsewhere.
Take a Regular Supplements
Perhaps one of the best ways to take in your Vitamin D is through a supplement. Not only can you hit your daily amount with ease, but they come without the risk of skin cancer from too much sun exposure. Vitamin D supplements vary in dosages. The amount you need depends on your current vitamin D level. It is recommended to have your levels tested by a medical professional and discuss results with your physician to determine a correct dose.
Some evidence suggests that getting enough vitamin D could improve weight loss efforts and help to decrease body fat. We Blue Sky MD are here to answer any questions you have regarding supplements and how they affect weight loss and hormone levels.
