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Vitamin D - The Miracle Vitamin! |
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 I will never run out of words talking about this miracle vitamin which is really a hormone. As I write this I have one arm against the window in my favorite cafe. That is the only area that the sunlight will reach, but I am obsessed with taking in Vitamin D every chance I get. Its getting harder and harder in Jersey to find the time to go outside, plus daylight savings is here now.
Each week there is more information on the health benefits of Vitamin D so I can't help it if I sound like a broken record. Here is this week’s update:
- Obese individuals are more likely to store vitamin d in fat tissue and have less available for use.
- Vitamin D supplement takers were found to have a 7% reduction in mortality.
- Taking in 10-30 minutes of sunshine will increase your vitamin D levels (without sunblock use) (if you are like me and can only have one arm exposed at a time- you will have to spend more time basking)
- Children are likely to need supplements (800 IU is usually a good dose- check with their pediatrician)
- Adults will need either prescription strength supplements or over the counter doses in the range of 1000-2000 IU per day especially if they are sun avoiders. It is very difficult to get in enough dietary vitamin D; see chart below to see if you are taking enough vitamin D.
Sources of Vitamin D: - Cod Liver Oil 1 tbsp = 1360 IU*
- Salmon 3.5 oz cooked = 360 IU*
- Egg Yolk 1 = 20 IU*
- Cows Milk 8 oz. = 100 IU*
- Fortified Orange Juice 100 IU*
- Fortified Cereal 40 IU*
*International Units Supplements (1000-2000 IU over the counter Prescription- 50,000 IU one pill a week for 8 weeks) Are you getting in enough Vitamin D? More than half of Americans are deficient. And that may be why there is an increase in immune diseases such as cancer, Multiple Sclerosis and Crohn’s disease. There is even a link to obesity
I imagine that after looking at this chart, you have found that you are not getting in enough. Without supplements you would need 10-20 glasses of milk daily. The ball is in your court…….what are you going to do about it?
You could: - Visit a cafe, get in a dose of green tea and some sunlight if there is an available seat by a window
- Take in a supplement
- Take a walk outside
- Increase your dairy or fatty fish intake
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A board certified physician and personal trainer, Dr. Evelyn Wells has provided clients with her medical expertise for over 6 years. She fulfilled her pre-med requirements at Princeton University and received her medical degree from Howard University Medical School. Dr. Wells completed an Emergency Medicine residency program at Long Island Jewish Medical Center in New York where she was Chief Resident. Currently on staff at Jersey Shore University Medical Center in Neptune, New Jersey, her specialties inlcude bariatric medicine, emergency medicine, and personal training. For more information on Evelyn’s weight management programs visit PhysiciansFitnessSolution.com. 
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