If you live north of the Georgia stateline (or, for European readers, north of Naples), it’s time to purchase vitamin D supplements.
Remember that from late October to mid April, the sun rays involved in vitamin D production (UVB rays) don’t reach you if you live above that particular longitude.
Aim for 1,000 to 2,000 International Units of vitamin D a day.
The popularly-quoted official triple-digit recommendations have not caught up with the multitude of recent top-notch research studies that clearly indicate we need at least 1,000 International Units a day.
By the way, it does not matter if your supplement is made up of vitamin D2 or vitamin D3.
Also, keep in mind that certain foods — milk, dairy-free milk alternatives, and cereals — already offer some supplemental vitamin D.
Below are two Vitamin D-related questions I have received and are worth sharing:
Are tanning beds a good way to get UVB rays during these next few months? (Kate R., via Facebook)
No. Tanning beds aren’t an exact replica of the sun.
Many of them contain higher amounts of UVA rays and significantly lower amounts of the vitamin-D-producing UVB rays.
The risks far outweigh the benefits.
Is cod liver oil a good way to supplement vitamin D? (Adam L., via Facebook)
While cod liver oil has long been passed down as a “healthy food to give your child” tip from one generation to the next, the consensus among nutrition professionals is that it is not the optimal source of vitamin D.
The concern revolves around cod liver oil’s extremely high vitamin A content.
Since vitamin A is a fat-soluble vitamin, extraneous amounts are stored, rather than excreted (as is the case with vitamin C, a water-soluble vitamin).
Taking in the 1,000 – 2,000 International Unit Vitamin D recommendation via cod liver oil delivers an exorbitant amount of vitamin A.
This is especially problematic in light of research that shows vitamin D’s bioavailability is diminished in the presence of high amounts of vitamin A.
Remember that from late October to mid April, the sun rays involved in vitamin D production (UVB rays) don’t reach you if you live above that particular longitude.
Aim for 1,000 to 2,000 International Units of vitamin D a day.
The popularly-quoted official triple-digit recommendations have not caught up with the multitude of recent top-notch research studies that clearly indicate we need at least 1,000 International Units a day.
By the way, it does not matter if your supplement is made up of vitamin D2 or vitamin D3.
Also, keep in mind that certain foods — milk, dairy-free milk alternatives, and cereals — already offer some supplemental vitamin D.
Below are two Vitamin D-related questions I have received and are worth sharing:
Are tanning beds a good way to get UVB rays during these next few months? (Kate R., via Facebook)
No. Tanning beds aren’t an exact replica of the sun.
Many of them contain higher amounts of UVA rays and significantly lower amounts of the vitamin-D-producing UVB rays.
The risks far outweigh the benefits.
Is cod liver oil a good way to supplement vitamin D? (Adam L., via Facebook)
While cod liver oil has long been passed down as a “healthy food to give your child” tip from one generation to the next, the consensus among nutrition professionals is that it is not the optimal source of vitamin D.
The concern revolves around cod liver oil’s extremely high vitamin A content.
Since vitamin A is a fat-soluble vitamin, extraneous amounts are stored, rather than excreted (as is the case with vitamin C, a water-soluble vitamin).
Taking in the 1,000 – 2,000 International Unit Vitamin D recommendation via cod liver oil delivers an exorbitant amount of vitamin A.
This is especially problematic in light of research that shows vitamin D’s bioavailability is diminished in the presence of high amounts of vitamin A.