"D" is for Defense
"D" is for Defense
Vitamin D is known for building strong bones, but it also supports a strong immune system. It is needed for several processes, including the regulation and suppression of cytokines. Cytokines are proteins secreted by the immune system that facilitate and referee the body's response to an infection, inflammation or trauma.
There are three ways you can get your daily recommended dose of vitamin D (600 IUs):
- Foods. Some fortified foods, including milk, nondairy milks, yogurts, cereals and orange juices, have vitamin D. You'll need to check labels to find the brands that do. Egg yolks, rainbow trout, salmon, tuna and mushrooms that have been exposed to ultraviolet light can also be good sources. (Mushrooms that contain vitamin D will be labeled as such.)
- Sun exposure. 15 minutes of sunlight (without sunscreen) 2-3 times a week to your arms, legs or abdomen can supply the recommended dose of daily vitamin D needs. Be sure to apply a lotion of SPF 30 or higher after 15 minutes and wait 15 minutes more before returning to the sun to allow the sunscreen time to sink into your skin.
- Supplement. There are two forms of vitamin D supplements: D₂ and D₃. Choose D₃ for best absorption. For the general population, the recommended amount is 600 IUs per day. A higher level may be prescribed if you have a deficiency. (NOTE: Generally speaking, the maximum amount of vitamin D you can take without the risk of harm is 4,000 IUs per day for people age 9 and older.)
As we all do what we can to stay safe and be well, adding vitamin D to your toolbox of efforts is a good call.
References:
- https://ods.od.nih.gov/Health_Information/Dietary_Reference_Intakes.aspx
- https://www.aad.org/public/everyday-care/sun-protection/sunscreen-patients/sunscreen-faqs
