Vitamin D: What You Need to Know

Posted: July 1, 2024

 

What is Vitamin D?

Vitamin D is a nutrient that your body needs to stay healthy. It's often called the "sunshine vitamin" because your skin makes it when you spend time in the sun. You can also get vitamin D from certain foods like fatty fish, eggs, sun-dried mushrooms, and fortified milk. If you do not eat these foods regularly, a supplement may be helpful. Cancer Care Northwest Oncology Nutritionist, Stephanie Swarthout, MS, RD, explains the importance of Vitamin D and how to safely acquire it.

Why is Vitamin D Important?

Vitamin D plays several important roles in the body:

• Strong Bones: It helps your body absorb calcium, which is essential for strong bones and teeth.
• Immune System: It supports your immune system, helping you fight off infections.
• Mood: It can even help improve your mood and keep you feeling happy.

How Much Vitamin D Do You Need?

The amount of vitamin D you need can depend on your age, where you live, and how much time you spend in the sun. Generally, we need about 600-800 international units (IU) per day. Here are some tips to get enough vitamin D:

• Sunlight: Spend about 10-30 minutes outside in the sun a few times a week, depending on your skin type and where you live.
• Food: Eat foods rich in vitamin D like salmon, tuna, egg yolks, sun-dried mushrooms, and fortified cereals and milk.
• Supplements: If you don't get enough vitamin D from sunlight and food, you might need to take a supplement. Vitamin D is a fat-soluble vitamin which means high doses may be toxic. Doses above 4,000 IU/day can be harmful. Always talk to your primary care MD or your CCNW oncologist before starting any new supplement.

Staying Safe in the Sun

While getting some sun is important for vitamin D, too much sun can increase your risk of skin cancer. Here are some tips to stay safe:

• Use Sunscreen: Apply sunscreen with at least SPF 30 when you're going to be outside for more than a few minutes.
• Wear Protective Clothing: Hats, sunglasses, and long sleeves can help protect your skin.
• Seek Shade: Try to stay in the shade, especially during the peak sun hours between 10 a.m. and 4 p.m.

Vitamin D is a vital nutrient that helps keep our bodies healthy. By spending small doses of recommended time in the sun, eating vitamin D-rich foods, and staying safe outdoors, you can make sure you're getting enough of this important vitamin. Always remember to talk to a healthcare provider if you have any questions about your vitamin D levels or if you're considering supplements.

Stay healthy and keep shining bright!