Vitamin D, often referred to as the sunshine vitamin or the bone health vitamin, is an essential nutrient for optimal health and well-being.
Vitamin D is produced naturally in the body when skin is exposed to sunlight, with the World Health Organisation (WHO) recommending 5 to 30 minutes of sun exposure per day, depending on the season and the individual’s skin colour.
While studies have found that Vitamin D plays a critical role in human health, the scientific community is yet to agree on the exact levels and the optimal source for supplements. Different experts have varying opinions on the appropriate levels of Vitamin D for different people, though it is generally accepted that Vitamin D should be taken in moderation.
The World Health Organisation emphasises the importance of Vitamin D in general and recommends that people supplement their diet with Vitamin D, especially during the winter months when the body cannot produce enough Vitamin D from sunlight. It is important to ensure that intake of Vitamin D is supervised by a doctor and an appropriate course of supplements is chosen.
Recommended Daily Intake
The human body is a complex biological machine that requires an array of essential nutrients in order to function properly. Among the most important of these is Vitamin D, a fat-soluble vitamin that most people get from exposure to sunlight. Vitamin D is essential for healthy bones, muscles and immune system, and is believed to play a role in reducing the risk of certain cancers and other chronic health conditions. As such, it’s important to understand the recommended daily intake of Vitamin D according to experts like Robin Foroutan, an integrative dietitian at the Morrison Centre in New York City and a spokesperson for the Academy of Nutrition and Dietetics.
Foroutan is a champion of understanding the importance of nutrition and its impact on overall wellbeing. In terms of Vitamin D, she recommends that adults get at least 600 IU (international units) of Vitamin D per day, with an ideal intake of about 1000 IU. While it is possible to get some of our daily Vitamin D from food sources such as fatty fish, fortified milk, and eggs, Foroutan believes that exposure to sunlight is the best way to get the recommended daily Vitamin D we need. For light skinned individuals, this means 20-30 minutes of sunlight exposure without sunscreen two to three times per week. For dark skinned individuals, it could be as much as three to four times the amount of exposure. Foroutan also encourages people of all skin tones to supplement with Vitamin D if sunlight exposure is not an option.
Another way to ensure you are getting the recommended daily Vitamin D intake is to look for foods that are rich in Vitamin D, such as fortified milk, fatty fish, and eggs. He also advises people to take a nutritional supplement containing Vitamin D3, the most bioavailable form of Vitamin D, if their diet does not contain enough of these foods.
In summary, following the recommended daily intake of Vitamin D is important for overall health and well-being, and is recommended by professionals such as Robin Foroutan. The best way to get your daily recommended intake of Vitamin D is to expose yourself to sunlight without sunscreen two to three times per week and to eat foods rich in Vitamin D, namely fatty fish, fortified milk, and eggs. If sunlight exposure is not an option or if dietary sources are limited, taking a Vitamin D3 supplement is recommended.
Vitamin D Sources
The National Library of Medicine (NLM) provides information about Vitamin D sources. According to the NLM, there are three main sources for Vitamin D: sunlight, diet, and supplements.
Sunlight is the primary source of Vitamin D production in the body. Spending time outdoors, or even just exposing your skin to the sun for about 15 minutes a day, can provide an adequate amount of Vitamin D. It is important to note, however, that this amount can vary by location, skin colour, and other factors that can affect the amount of Vitamin D production.
Diet is another important source of Vitamin D. The NLM recommends consuming foods such as fatty fish, eggs, fortified milk, and fortified cereals, which provide Vitamin D. It is important to note that dietary sources are not always reliable and may not be enough to reach an adequate amount of Vitamin D.
Finally, supplements are the last source of Vitamin D recommended by the NLM. Vitamin D supplements are available in the form of pills, capsules, and liquid drops, and they are typically taken once a day. However, the NLM advises not to take more than the recommended dosage because of the potential for toxicity.
