Supplement Sunday--Vitamin D

Supplement Sunday.

If you click above, you will see the list of most popular supplements. We are going to work our way down the list over the next few months. Goal is to explain the following: what the supplement is, why you need it, how to get it--


So let’s begin…


Vitamin D


What is it?:

Vitamin D (also referred to as “calciferol”) is a fat-soluble (meaning it is stored in fat) vitamin that is naturally present in a few foods, added to others, and available as a dietary supplement. It is also produced endogenously when ultraviolet (UV) rays from sunlight strike the skin and trigger vitamin D synthesis. Vitamin D promotes calcium absorption in the gut and maintains adequate serum calcium and phosphate concentrations to enable normal bone mineralization.


What does that mean? Basically you can get vitamin D from the sun or food!


Why do you take it?

Bone health—think osteoporosis prevention

Immunity—there may be some decreased risk of certain cancers


How much should I get?

19-70 y/o: 600 IU

>71 y/o: 800 IU


What happens if I don’t get enough?

Bones can start to thin


What happens if I take in too much?

Kidney stones

Nausea

Constipation

(See link above for more details)


What can I eat?

Tuna 3oz—200IU

Milk (fortified) 1 cup—100IU

Salmon 3.5oz—360IU

Egg 20IU

Mushroom 3oz—2700IU—if UV exposed

Margarine (fortified) 1 tbsp—60IU

I will admit, this is one that you can actually take the supplement and get a good bit from it. Here is a dietitian's recent article on the best vitamin D supplements.

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