http://www.care2.com/greenliving/vitamin-d-quiz-and-guidelines.html
Vitamin D Quiz and Guidelines
Adapted from The Longevity Quotient by Edward L. Schneider, M.D. ( Rodale, 2003).
Vitamin D is the most common vitamin deficiency in the United States. Present and future, this deficiency is a threat to your health span. In addition to keeping bones strong, vitamin D may play a role in preventing cancers of the breast, prostate, and colon. Low levels of D have been associated with risk for these diseases.
Vitamin D transports calcium from the intestine into your bloodstream. Without it, you would absorb a mere 10 percent of the calcium you ingest, which is why we now fortify milk with D.
Misnamed long ago, “vitamin” D is actually a hormone. Like other hormones, your body can manufacture D, but only with a little help from the sun.
Your skin contains a precursor to vitamin D. When the ultraviolet-B photons in sunlight penetrate the skin, they set off a series of chemical reactions that ends with the formation of the active form of vitamin D.
Quiz: Are you getting enough vitamin D?
Tabulate your points as the accumulate.
If you are 65 and older:
1 point: For each 5 minutes you spend each week outdoors in sunshine without sunscreen and with face, arms, and hands exposed.
1 point: For each hour you spend each week outdoors in sunshine with sunscreen and with face, arms, and hands exposed.
If you are 21 to 64:
4 points: For each 5 minutes you spend each week outdoors in sunshine without sunscreen and with face, arms, and hands exposed.
4 points: For each hour you spend each week outdoors in sunshine and with sunscreen and with face, arms, and hands exposed.
All ages:
8 points: If you take daily supplements containing 1,000 vitamin D.
3 points: If you take a daily multivitamin or separate supplement containing 400 IU vitamin D.
1 point: For each glass of vitamin D-enriched milk you drink per day.
If you arrive at 8 or more points, your vitamin D is most likely adequate. But getting your vitamin D from the sun is the optimal way of receiving it.
Weekly Sun Exposure Recommendation for Vitamin D
This author’s recommendation is to get 1,000 IU of vitamin D a day from supplements and/or sun exposure. Do not exceed 1,000 IU a day from supplements.
Use these guidelines for getting your vitamin D from the sun. Weekly sun exposure should be without sunscreen, with face and arms exposed. Keep in mind that the sun isn’t strong enough to trigger vitamin D production during the winter at high latitudes.
Under 65: 3-5 minutes, 2-3 times a week.
65 and above: 5-15 minutes, 2-3 times a week.
How much vitamin D do you think you get from the sun?
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The Longevity Quotient
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38 comments
add your comment »My Sister In Law suffers with fibromalgia, I will pass on the comment made about the possible lack of Vitimin D
I hope It may help her !
Thank you for all the advice.
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I had sleeping and fatigue problems last year. My doctor checked my vit-D level, and it was only 10, which is well below the minimum safe of level 32. After taking a superdose for a few months, I now do 2,000 units per day forever. I get 1,200 in one tablespoon of cod liver oil plus 400 in a multivitamin plus 400 in my calcium pills. This has made a HUGE difference in how I feel -- Perfect Health now!! Low vit-D levels are also why people feel blue in the winter. Vit-D really helps. The RDA of 200 for adults below 50, and 400 for adults above 50 is way too low. Thank you for pointing out the need for a higher level. Here's a helpful NIH link -- http://ods.od.nih.gov/factsheets/vitamind.asp
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Sunshine without omega 3 is not useful. I noticed that no points were given in relationship with consumption of flaxseed oil, and other vegetable sources of omega 3. Also there are 2 sulfuric amino acids necessary to combine with the flaxseed oil to help create the vehicle for the vitamin D to travel throughout the body. Do a search for Budwig Protocol in order to find more info on the relationship between sunlight, flaxseed oil and essential amino acids in order to make sunlight efficient, and cure CANCER!
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It seems interesting to share on Care2. I was seating with an old friend this afternoon because the sunshine was beautiful. I was feeling healty.
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This summer I played outside with children and got a lot of sun. I also went on a trip and was outside often. I still feel I can take a supplement of vitamin d for the winter. I drink milk on my coffee, on cereal, in shakes with yogurt, and alone. I like to eat cheese and maybe that is a good source. I am really satisfied with making all kinds of shakes with milk or ice cream. It's fun and tastes good.
Thank you Maureen N. I will consider vitamin d3.
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IT IS DIFFICULT AT MY AGE TO BE ABLE TO BE
IN THE SUN FOR VERY LONG, AT A TIME. BECAUSE OF SPECIFIC MEDICATIONS, THERE ARE
2 THAT ADVISE STAYING OUT OF SUN EXPOSURE.
THIS IS PARTICULARILY DIFFICULT SINCE I HAVE A VITAMIN SHORTAGE IN MY BLOOD SYSTEM.
ON THE OTHER HAND, I'M TOLD TO TAKE IT EASY
ON MY INTAKE OF MILK AND CHEESES. I DO HAVE
LOW FAT YOGURT EVERYDAY,6 OUNCES.
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WELCOME TO SEE THIS PAGE NOW?
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As a Dr. recommendation I take 2000 IU's of D a day, but I'm also being treated for Fibromyalgia, which the brains at work now say there may be a vit. D deficiency in those that have FB. I've not taken for a long time yet, but have noticed a bit less pain. Doesn't seem to be as severe.
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You live in a healthy way you will get all the vitamins and minerals your body need. Main Vitamin D suppliers are milk and about any kind of fish - and, of course mother sun. You don't need pills to get what your body needs since there is allays nature and natural products that provide what your body need. Beside that, quality of natural sources is higher and the better way to get what you need. If ever available prefer the natural sources instead chemical products.
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Never did say WHAT SIZE glass of milk we should drink to get a point. Any chemist can tell you that glasses come in numerous sizes. I drink a quart of milk a day, so is this a glassful or not?
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