Don’t Be Vitamin D-ficient

Do you get an “F” in vitamin D? Most of us don’t get enough of this nutrient that’s needed by all the tissues in the body. Studies show a vitamin D deficiency can raise your risk of developing cancer, high blood pressure, heart disease and osteoarthritis. Here’s how you can raise your grade: The main source of vitamin D is the sun’s ultraviolet rays. So, baking in the sun is bad, but a little sun is good. Try 15 minutes of sun exposure on sunscreen-free arms/legs a few times a week. Eat D-rich foods. Fatty fish, eggs and orange juice naturally contain it but many other food items are fortified with it. Read the labels. Ask your doctor for a vitamin D (blood) test. It’s particularly important if you are obese, elderly or have fair or dark skin and purposefully stay out of the sun. You also may be low if you live north of 35 degrees latitude (above Atlanta, GA) in winter, where the sun’s rays are less strong. Take D supplements (with your largest meal of the day). Aim for 1,000 IU a day; 1,200 if you’re over 60. Some people need more than 2,000 a day. Talk to your doctor for specific supplement doses.