Vitamin D “The Sunshine Vitamin”
Vitamin D is often referred to as the “Sunshine Vitamin” and was assumed by many to be maintained by the body with a minimal amount of sunshine, but it’s much more complex than this. It is true that with a normal healthy individual Vitamin D is produced by the skin with the interaction of sunshine, but there are limitations. Dark skin individuals can be up to 99% resistant. Also the angle of the sun plays a critical role in the formation of Vitamin D. Research has proven that people make very little Vitamin D in the winter time due to lack of sunlight. Many believe that the winter blues are to be directly blamed on the lack of this critical vitamin.
Basically what happens is as ultraviolet sunlight shines on the skin, sterols (cholesterol) gets converted to the active hormone form of D-3. Amazingly animals and plants make Vitamin D precursors. Plants make a form of Vitamin D called D-2. Ironically mushrooms are high in D-2 and according to many is just as easily absorbed as D-3.
Over the last few years Vitamin D has become one of the hottest supplements on the market. Vitamin D is critical for proper calcium and phosphorus regulation. When Vitamin D is combined with calcium there is proper bone remodeling and bone growth. With a lack of Vit D, bones become distorted and osteomalacia (Softening of the bones) occur. Also there is a strong biological evidence-based review that indicates both Vitamin D (700-800 I.U./day) and calcium (500mg-1,200mg/day) taken together have shown a decreased risk of falls, fractures, and bone loss in elderly individuals 62-85 years old. Because Vitamin D is considered fat-soluble it should always be taken with a meal as fat in the food assists with proper absorption. The current daily value of Vitamin D is 400 I.U. with a safe upper limit of 2000 I.U.
In conclusion, if one doesn’t receive moderate amounts of sun exposure (ten minutes/day, three days/week) it is essential that people take Vitamin D as a supplement or consume foods high in Vitamin D.