Did you know that living in this area, you cannot make Vitamin D from sunlight for almost 6 months out of the year? From October to March, new research shows that people in northern altitudes are deficient in Vitamin D because sunlight is insufficient during the winters to stimulate the production of Vitamin D in skin. These deficiencies have been linked to higher rates of certain cancers, osteoporosis, high blood pressure, diabetes, autoimmune conditions, skin diseases, and mood disorders.
We get our Vitamin D from both sun exposure and certain foods. Sunlight at certain wave-lengths stimulates our skin to make Vitamin D out of cholesterol. But the angle of the sun during winter above 30 degrees latitude is simply insufficient to make Vitamin D. Vitamin D is also in certain foods, including fish oils and dairy products. It helps us (1) absorb, transport and metabolize essential minerals, (2) promotes proper cell development and differentiation, and (3) helps regulate the immune system.
How much do you need?
Children need between 400-800 IU/day, depending on age and size. Teens and adults need about 1000 IU/day. Those over 50 need about 2000 IU/day.
Associated deficiency diseases
Osteoporosis, certain types of cancer, high blood pressure, auto immune diseases & allergies, SAD (seasonal affective disorder/depression) and skin diseases.
Sunlight: 15-20 minutes of sunlight in the middle of the day. *If you live above 30 degrees latitude (here locally) you will not make Vitamin D from winter sunlight.
Foods: Cod liver oil, salmon, tuna in oil, sardines in oil, herring, milk, cheese, butter, eggs, beef liver and mushrooms.
Supplements: Take 800-1000 IU per day in winter. If over 50, you probably need 2000 IU/day. *Take more only if you have testing that supports higher usage.
Warning– do not take Vitamin D if you have Chrons or Sarcoid Cancers as these conditions make extra Vitamin D.