5 Things You Need To Know about Vitamin D
There’s been a lot of buzz around Vitamin D and for good reason.
“D” deficiency has been linked to a number of health risks including cognitive decline and dementia. It also helps to keep skin bones strong, boosts immunity, fends off depression, supports heart health and lowers cancer risk.
Here, 5 things you need to know about this essential nutrient.
2. Will sunscreen block Vitamin D production?
Isn’t it risky to spend time in the sun without sunscreen? Maybe and yes. The same UVB rays that produce vitamin D also cause skin cancer.
So there’s a trade-off between increasing risk of vitamin D deficiency and increasing risk of aged skin and skin cancer. Several previous studies that have since come into question for their methods have shown that sunscreen blocks vitamin D production. However, a respected 2014 study by King’s College London’s Institute of Dermatology showed that our bodies can produce vitamin D even while wearing sunscreen.
Vitamin D supplements are considered safe when when taken by mouth in doses of 4,000 IU of vitamin D3 daily. Studies earlier this year are pointing to raising the recommended amount to as much as 7,000 IU total from all sources.(There are two versions of “D”: Vitamin D2, known as ergocalciferol, and vitamin D3, also known as cholecalciferol, which is thought to be the more potent and favourable.
Giving kids cod liver oil used to be a common way to make sure they had sufficient “D” and it still works, as do other fish oils. But the tastiest way to get a healthy dose is to dine on wild salmon. It’s at the top of the list of foods that provide the most vitamin D .
Besides the new findings about the “D” deficiency link to cognitive decline and dementia, the vitamin is an essential nutrient keeps bones strong, boosts immunity, fends off depression, supports heart health and lowers cancer risk, according to data from the U.S. National Institutes of Health. It also keeps skin and hair healthy. A severe deficiency causes rickets.
The most accurate way to measure how much vitamin D is in your body is the 25-hydroxy vitamin D blood test. A level of 20 nanograms/milliliter to 50 ng/mL is considered adequate for healthy people. A level less than 12 ng/mL indicates vitamin D deficiency.