As a child our parents always told us to go play outside when the sun was out. Now I wonder if they were just trying to get rid of us or actually helping us maintain healthier bones by increasing our ability to make vitamin D. Vitamin D also helps the body absorb calcium, the building block for bones and teeth.

Vitamin D is readily available through the giant, fireball in the sky. The Natural Library of Health states that your body will obtain the required amount of Vitamin D with as little as 10 to 15 minutes of sun exposure 3 times a week.

Unfortunately, with the rush-rush lifestyles we lead it is difficult to find the time to spend out in the sun or outdoors and not to mention the risk of overexposure –skin cancer. We need not worry because if we are unable to obtain Vitamin D the natural way through sun exposure we can obtain it with foods and supplements. The current recommended daily dosage of Vitamin D is 200 IU for younger adults, 400 IU for those aged between 51 and 70 and 600 IU for those individuals older than 70. But according to the American Journal of Clinical Nutrition, those values may be too low. Studies have shown that for an adult the amounts should be increased to 700-800 IU per day.

What happens if we do not get enough Vitamin D? The risk of osteoporosis when you age is much higher as well as a higher chance of developing cardiovascular disease. Increasing your intake of Vitamin D has protective effects. There was a recent study in the Journal of the American Medical Association that found younger adults with increased amounts of Vitamin D reduced their risk for multiple sclerosis by 62 percent. It showed those with Vitamin D levels of 100 nmol/L or higher reduced their risk by 50 percent compared to those with lower Vitamin D levels.

Studies have also shown that with the minimum intake of Vitamin D supplements as well as moderate sun exposure, the risks of breast cancer and colorectal cancer are drastically reduced. The lesson to be learned here is not difficult. Vitamin D plays a vital role in our aging process. It is a big component to preventing diseases. Good sources include the following: fish, dairy products, fortified cereal, multivitamin supplements, Vitamin D and sun exposure.

So, what are you waiting for? Enjoy the sun, your body will thank you for it.

Until next time,

Dr. Mommy