The ABC’s of Vitamin D
Elizabeth Ward, MS, RD
Vitamin D plays an important role in maintaining strong bones and supporting a healthy immune system, yet a surprisingly large portion of Americans have insufficient levels. In fact, data from the National Health and Nutrition Examination Survey of the CDC showed that 94% of Americans don’t get enough Vitamin D from food alone. The Institute of Medicine recommends that adults consume 15 mcg of vitamin D daily and raise their recommendation to 800 IU for those over 70. It’s important to note that while the minimum recommended levels of vitamin D are under 25 mcg per day, the upper safety limit is much higher at 100 mcg. If you happen to be one of the millions of Americans who are lacking vitamin D, there are several ways to bolster your intake.
Soak Up Some Sun
Sun exposure stimulates the production of vitamin D, the only vitamin naturally produced by our bodies. Unfortunately, during the winter months or for those working indoors, it can be difficult to get adequate levels of vitamin D through this method alone. Even during the summer months, sunscreen may block the UVB rays necessary to begin vitamin D production in the skin.
Plan Your Diet
Some foods like fish, eggs, and fortified milk and juices are great sources of vitamin D. If you are able to plan your diet appropriately, eating the right foods may provide the boost in vitamin D your body needs.
Take a Multivitamin
If you’re having a difficult time getting enough vitamin D through sun exposure and diet, taking a multivitamin with vitamin D is a great solution. Centrum® Whole Food blen has Vitamin D2, plus they have higher levels of vitamin D3 – the body’s preferred form of vitamin D. Find the Centrum® that’s right for you.