Uping Your Vitamin D Intake
With recent studies in the importance of Vitamin D, it is clear that most of us aren’t getting enough. In fact, more than 50% of American’s are vitamin D deficient. Here are some tips on enhancing your vitamin D levels.
1.Look to food sources that are high in vitamin D. Salmon, mackerel, sardines, and shrimp all contain more than 100 IU of vitamin D. Also, look for foods fortified with vitamin D like milk, orange juice, yogurt and cereals.
2.Get out in the sun. I know, I know. But according to the American Cancer Institute, 15 minutes or so of unprotected sun exposure a few times a week will help bump your vitamin D levels without increasing your skin cancer risk. Just be sure to avoid the noonday sun when damaging rays are at their peak.
3.Watch your BMI. Obesity and high body fat percentages can cause a deficiency in vitamin D because vitamin D is stored in fat cells and can’t get out.
4.Take
Vitamin D supplements. Vitamin D can usually be found in your daily multivitamin but because most multivitamins only contain around 400 IU, consider taking a bone supplement with another 400 IU of D.
Research indicates vitamin D can reduce heart disease and the risk of certain cancers like breast, colon and prostate. It is likely that the RDA for vitamin D, which is currently set at 400 IU will be uped eventually. Experts agree the recommended IU will be much higher so it’s a good idea to keep your daily D intake between 1,000 to 2,000.
