The Scoop on Vitamin D

      Vitamin D is a fat soluble vitamin. That means that it is stored in our bodies fatty tissue. It is also classified as a pro-hormone because it has hormone-like properties in our bodies. Vitamin D is needed for normal growth and development; it is needed for growth of bones and teeth; and it helps with the absorption of calcium and phosphorus. Other roles that Vitamin D might play (hypertension, cancer, autoimmune diseases) are currently being researched.
      Our bodies use sunlight to generate Vitamin D. It has been suggested that 10 to 15 minutes of sunlight (without sunscreen) about 3 times per week is enough for our bodies to generate enough Vitamin D. However, living in cloudy climates, lack of outdoor time, dark colored skin, and always covering the skin completely can prevent the body from making enough.
     Very few foods contain Vitamin D, and some foods are fortified with it, such as cows milk and some juices and soy milk. It is also found in liver, egg yolks, sardines, oysters  tuna fish and salmon.
     Breast milk is lacking in Vitamin D. For infants that are exclusively breastfed, speak to your pediatrician about supplementation.
      The RDA for Vitamin D is:

• 400 IUs per day for infants 0-12 months
• 600 IUs per day for people 1 year through 70 years old
• 800 IUs per day for people over 70 years old
• 800 IUs per day for pregnancy

     Sometimes people may be prescribed larger doses to be taken weekly.

     Always talk to your doctor or Registered Dietitian before starting an oral supplement. Vitamin D can be toxic in large doses.

Cheers,
Brittney

Resources: Krause's Food and Nutrition Therapy, 12th Edition. Mahan & Escott-Stump
http://www.nlm.nih.gov/medlineplus/ency/article/002405.htm
http://www.mayoclinic.com/health/vitamin-d/NS_patient-vitamind