V for Vitamin D

Vitamin D plays a major role in the immune system and is vital to vibrant health. Vitamin D is a fat-soluble nutrient (it needs to be consumed with a fat source to be properly absorbed) and is needed in almost all our physiological functions. Although there are many forms of vitamin D, the two most common types are Vitamin D3 and Vitamin D2.

Vitamin D aids in the prevention of:

  • Osteoporosis
  • Many types of cancer
  • Depression
  • Diabetes and obesity

Vitamin D is one of the most undervalued nutrients in the world since most people assume they are getting enough from the sun. Although sunlight is one source of vitamin D, there are very few individuals who get enough exposure to reap the benefits and receive adequate levels of vitamin D. In addition, excessive time in the sun can increase the risk of skin cancer.



While experts agree that vitamin D is crucial, there is some controversy over the best way to get it. While some say exposure to the sun is enough, others encourage a supplement regimen.

Here are some recommendations of how you can inculcate good quality Vitamin D in your system.

To get vitamin D from foods, include fatty fish, like salmon, tuna, mackerel, herring,and sardines, in your diet. Cod liver oil boasts high vitamin D levels. Other foods packed with vitamin D are eggs, fortified milk, select yogurt brands, and cheese products.

Exposing your body to sunlight is the simplest way to get vitamin D. Those with fair skin require about 45 minutes of exposure, while those with darker skin may require up to three hours a week to maintain sufficient levels. Although sunblock is useful for protecting the skin from harmful rays, it also reduces your body’s ability to synthesize vitamin D – it’s important to find a safe balance that works for you. Keep in mind that weather conditions affect proper exposure, so be on the lookout for clouds and smog!

In northern areas with limited sunlight, supplementation is a common way to get sufficient vitamin D. High-quality multivitamins contain approximately 50–1,000 IU (international units) of vitamin D in each capsule or tablet. If you are considering supplements, always first check with your primary care physician before starting a regimen.


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