How to Get Enough Vitamin D For Your Body During The Colder Months?

Vitamin D is important for bone health. This vitamin is synthesized in your body when it gets exposed to the sun’s rays. A rough estimate says that, ten minutes a day sun’s exposure to ten percent of your body’s surface area is enough to provide your body with enough vitamin D. There are several factors interfering this.

For instances, people with darker skin need more sun exposure than light skinned people to synthesize the same quantity of vitamin D; cloudy days, increase in air pollution, ozone, etc. can decrease vitamin D synthesis; and aging too decreases it. On the other hand, while under exposure leaves you with vitamin D inadequacy, over exposure can result in sunburns, redness, erythema, and even skin cancer.

Sufficient sun exposure in the summer months ensures adequate synthesis of vitamin D for many people during this season. However, during winter, when the sun stays lower in the sky and people cover themselves completely, Americans get 14 to 18% inadequate vitamin D (the healthy blood level of this vitamin is still under debate). But the thing is, our bodies have stored the vitamin D thus synthesized in the fat tissues and liver, which is used in times of unavailability.

Still, studies have been consistently showing that vitamin D levels go down during the winters. So, the Institute of Medicine recommends that healthy adults take 600 IU of vitamin D per day and people above 70 years age take 800 IU via dietary sources. Vitamin-D fortified cow’s milk, salmon, fortified orange juice, plant-based milks, margarine, breakfast cereals, yogurt, etc. are foods containing Vitamin-D.

If you have trouble getting enough vitamin D through your diet, you should consult with your doctor.

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