Article on Vitamin D

Some studies have shown a link of low Vit D and the inability to loose weight effectively.

How to Get the Benefits of Vitamin D

Are you getting enough vitamin D? Chances are, you may not be, even if you spend a lot of time in the sun. New research shows that many Americans are woefully deficient in this key nutrient, a deficiency that’s linked to a host of ailments, including type 2 diabetes, high cholesterol, hypertension, and — yes — obesity. In fact, studies have found that a deficiency in vitamin D can hamper a person’s ability to lose weight effectively. So how do you know if you’re deficient? And if you are, what should you do about it? Here are some suggestions.

 

1. Get tested. Ask your doctor if you can have a vitamin D analysis done as part of your routine blood test. If you have a 25-hydroxyvitamin D level below 20 ng/ml (nanograms per milliliter), you are considered deficient in D. Optimal levels are 30 to 40 ng/ml. Some doctors, however, feel that a level above 50 ng/ml is more desirable.

    

2. Catch some rays. Vitamin D is known as the sunshine vitamin because the body produces it after being exposed to sunlight. Studies show that spending 10 to 15 minutes in the sun while unprotected (that is, without sunscreen) two to three times a week can boost your vitamin D levels. If you’re planning to be out in the sun for more than 15 minutes, however, be sure to apply the appropriate amount of sunscreen.

    

3. Eat vitamin D – rich foods. Eating a healthy diet can help increase your vitamin D levels. Foods that are natural sources of vitamin D are sardines, mackerel, herring, and salmon. Vitamin D – fortified foods, such as low-fat or fat-free milk, reduced-fat cheese, and some whole-grain cereals, can also help you get more of this vitamin into your body.

    

4. Take a supplement. Consult with your doctor about taking a daily vitamin D supplement. The recommended intake is 200 IU daily if you are 19 to 50 years old, 400 IU if you are 51 to 70, and 600 IU if you are older. Many researchers, however, suggest that 1,000 IU of vitamin D a day is a better goal for everyone. While vitamin D supplementation is safe up to 10,000 IU a day, make sure you consult with your doctor about taking the appropriate dose. To make better use of a vitamin D supplement, take it with your largest meal. Researchers believe that the nutrient, which is fat based, is absorbed better with food that also has some fat content.

very interesting info... thanks for sharing!!!

I recently read that low levels of Vitamin D may also be linked to Fibromyalgia, like I have.  Mine always comes back low no matter how much supplement I take.  I have been getting a ton of sun this summer though so hopefully it will go up next time.