It's summer. The sun is shining, warming the earth. Plants are starting to grow and animals are being born. But wait, don't they know that the sun is a cancer causing dangerous ball in the sky. Haven't they heard?
Contrary to popular belief, the sun is good for you. To you avoid the sun is depriving the body of this vital nutrient. Every living thing depends on the sun to maintain life and health. Vitamin D is essential as it allows calcium ions to cross the intestinal wall.
According to Merck, Vitamin D deficiencies can cause many health problems. Among these problems are muscle aches, weakness, and bone pain in people of all ages. In children it can cause rickets and muscle spasms.
What Else Does Vitamin D Do
Researchers discovered that Vitamin D regulates a number of genetic functions that help in reducing cell proliferation or dangerous cell growth. It promotes cell differentiation, (transformation of different cell types.) It prevents cancerous transformation and modulation of cell death, apoptosis. Vitamin D helps prevent and treat a variety of cancers such as breast, colon, prostate, lung and lymphoma. This essential vitamin helps maintains serum calcium and phosphate levels and prevents soft bone diseases. It helps the body’s bones to grow strong and aids in bone remodeling. It also helps promote normal mineral growth in the bone.
Taking calcium with Vitamin D is important because they need each other to work together. Together they help prevent spastic contraction of muscles also called tetany. They prevent osteoporosis that so many older adults get as they age.
Where Does One get Vitamin D
Sunlight is the main source to all living thing that provides this vitamin. The UVB rays synthesize vitamin D in people’s skin. Only a few foods supply this vitamin naturally, but some of those that do are salmon, mackerel, tuna or sardines. Another source is milk and other dairy products along with egg yolks, beef and fish liver. Some foods have vitamin D added to the list of ingredients. Then, there are supplements to take that help maintain a healthy level.
How Much do People Need
The amount that every one needs is different, but a lot depends upon the age of a person. Most health professionals agree that people should take between 200 IU and 1200 IU of vitamin D every day. There is a risk of taking too much, but the human body will tell when this happens with symptoms of nausea, heart rhythm abnormalities and kidney stones. If you take more than 2000 IU per day, consult a doctor first. If you think you have taken too much, a doctor can do a blood test to check the levels of calcium and phosphate in the blood. To overdose on Vitamin D can only come from food and supplements. It does not occur from excessive sunlight.
One thing all health care professionals advise and agree upon is to avoid burning if a person does go outside. Most would rather take suppliments. which is essential for for people who live in the north where the weather gets cold, they cannot get outside very much. The recommended dose is between 400 IU and 1000 IU vitamin D per day.
Tests for Vitamin D Levels
A doctor can test your level of 25-hydroxy vitamin D to find out whether you are lacking in this vitamin and need more. Although no one has determined the correct level, researchers have determined that levels less than 20 ng/mL indicates a deficiency and needs to be corrected. A level between 20-30 ng/mL is still too low and should be treated. Numbers between 30-60 ng/mL are considered optimal. If you spend time in the sun, the level can be 100 and still be normal. This had been determined by Quest Diagnostics and Lab-Corp laboratories. Any levels above 150-200 ng/mL are considered as having too much or toxic.
For vitamin D, to work the best, you need calcium and magnesium. These three nutrients.strengthen the bones of the body. For middle-aged to older people, the minimum recommended intake of calcium is 1200 ng/mL every day.
