Part 2: the two sides of Vitamin D2 and D3

There are two sides to every story, we're often told. With Vitamin D that truth holds true. But did you know…

 

*Vitamin D is actually referred to as D2 and D3

 

*Vitamin D2 is manufactured through plants or fungus and fortified through juices, milk and cereals

 

*Vitamin D3 is produced when our body "synthesizes" sunlight and the skin of animals

 

*D is actually considered a hormone since its "produced" once consumed in our bodies

 

*D regulates the production of our calcium and phosphorus levels in our bodies

 

Most of us want to know how much and when to take Vitamin D as a supplement. Good question…so here's a few things you can do to get the D you need (about 6-8 oz per serving):

 

*Salmon, Tuna, Mackerel, Cod Liver oil, Tuna canned in water, Sardines canned in oil, Yogurt/Milk, Egg yolks, cheese, (organic/95% lean only/my recommendation) Beef or liver, low fat cheese

 

*Orange Juice and some breakfast cereals are "fortified" with Vitamin D – not naturally contained but added (better to go natural than fortified)

 

Your daily consumption of D depends on your lifestyle and diet. Here is a general guideline of what is recommended:

 

*400 - 1000 IU per day ages 0-6 months

 

*600 – 1500 IU per day ages 6-12 months

 

*600 – 2500 IU per day 1-3 years old

 

*600 - 3000 IU per day ages 4 – 8 years old

 

*600 – 4000 IU per day 9 – 70 years old

 

*800 – 4000 IU per day 71+ years old

 

Generally speaking, if you are consuming three servings per day of any of the above food products (i.e. 10-12 oz of milk, 6 oz of yogurt, 6 oz of tuna, etc.) then you should be getting all the D you need. It is always recommended to naturally consume your vitamins and mineral requirements through your diet (you have to eat right to feel better), however, if your body lacks the ability to produce what it needs through what you eat then medical intervention may be required as a last resort. Just remember…. a Vitamin D injection doesn't help you to change your eating habits and overall wellness.

 

D3 and sunlight exposure

It is also recommended that you have direct exposure to sunlight for 30 minutes two times a week (over a period of 7 days)……however, the debate on whether or not to use a sunscreen or receive your exposure through a tanning bed is still being debated. The fact is your body produces Vitamin D3 when exposed to sunlight – so obviously you must be out in the sun to be exposed to sunlight. Common sense must kick in when determining how much/often/how long, etc., whenever you're exposing your body to sunlight (natural exposure versus tanning beds). I've touched on this subject before and received some lively debate (which I thoroughly enjoy). I can attest to the overall benefits and feeling of wellbeing that I receive from sunlight, so I personally believe that exposure (with caution and common sense) to sunlight is recommended.

 

Stay tuned for my "Part 3 - Vitamin D; the truth about Vitamin D injections"