Vitamin D: An Essential Vitamin Woman are Lacking

Vitamin D deficiency is a hot topic in the nutrition world right now because Vitamin D deficiencies have been on the rise since 1994. Because Vitamin D is formed in the skin when it is exposed to the sun, experts believe that the increased awareness of skin cancer and increased sunscreen use is to blame for the recent increase in deficiencies.

Sunscreen with an SPF of just 15 almost eliminates your skin’s ability to make Vitamin D. This essential fat-soluble vitamin is also found in fortified foods and naturally in some foods but not in high amounts. Vitamin D is essential for Calcium absorption and low amounts are related to increased risk for osteoporosis, cancer, depression, diabetes, and high blood pressure.

Just 15 minutes of unprotected sun exposure during the summer months will get you enough Vitamin D for the day, however, if you live in the northern part of the United States the sun is not strong enough during the winter months for Vitamin D formation. It is generally agreed that 15 minutes of unprotected sunlight during the morning or evening will not affect your skin cancer risk. However if you have extremely sensitive skin sunlight may not be the best way to get your Vitamin D. Also darker skinned people need more sunlight to make their recommended amount of Vitamin D. This increased time in the sun may increase skin cancer risk.

Other sources of Vitamin D include fortified milk and cereals, salmon, sardines, and some other foods but in small amounts. If you don’t eat a lot of these foods daily, don’t get very much sunlight or live in the northern part of the country, its probably a good idea to take a supplement. It is highly absorbable in supplement form especially when taken with a little bit of fat since Vitamin D is a fat-soluble vitamin. The recommended amount for women ages 19-50 is 200 IU, 400 IU for women ages 51-69 and 600 IU for women older than 70. Many professionals think these amounts are too low and some studies have shown safe intake up to 10,000 IU. However it is important to notes that most experts still recommend not more than 2,000 IU daily.

Whether you get your Vitamin D from the sunlight, your diet, or a supplement, it is very important you get enough Vitamin D. Adequate Vitamin D throughout your life can greatly decrease your risk of osteoporosis and many other diseases.