Vitamin D is known for its critical role in forming and maintaining strong, healthy bones, but it also links to a broad spectrum of health benefits, such as those for cardiovascular and neurological functions. Most of us mainly acquire vitamin D from exposure to sunlight. However, sun’s UV rays cause skin cancer. So, there is a health conflict, right?
Today, we’ll talk about solutions to this problem, i.e. how to make sure you get enough vitamin D for your health, but not too much.
How much do we need?
For general population, the recommended amount of vitamin D daily intake for an individual aged 1 to 70 is 600 IU. This amount can be increased to 800 IU/day for those over 70 years old. It’s important to know that the recommendations are made based on an assumption of minimal or no sun exposure.
Three ways to get vitamin D
1. From the sun, with sun protection
The most beneficial effect of sun exposure is the production of vitamin D in the skin. However, it is essential to practice sun care and protection. We’ve published several blogs covering various strategies and tips for sun protection. You can use these resources.
Because UV radiation from the sun can cause skin cancer and because there are other sources where you can acquire vitamin D safely and inexpensively, let’s next look at how to meet your need through diet and vitamin supplements.
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Foods rich in vitamin D include fish (esp. swordfish, salmon, tuna contain high vitamin D), beef liver, milk fortified with vitamin D, yogurt, cereal and orange juice fortified with vitamin D. You can integrate these foods to your diet intentionally.
3. From supplement
Vitamin D3 (cholecalciferol) is the natural form of vitamin D produced in the skin after sun exposure. It is available as a single ingredient in over-the-counter vitamin supplement, and also commonly incorporated into calcium supplements and multivitamins.
In summary
Sensible sun exposure, certain foods rich in (or fortified with) vitamin D, and vitamin D supplementation should help improve the vitamin D status not only for bone health but for lowering the risk of developing or dying of cancer.
Words of wisdom:
Vitamin D deficiency can cause health problems, but vitamin D overdose can cause intoxication such as hypercalcemia, renal and hematologic abnormalities. Never take a large dose of vitamin D to prevent cancer since the evidence is inconsistent and inconclusive.