You’ve probably always known that going outside is good for you, but did you know exactly why? Getting fresh air, exercise and being around other people are great but did you know the sun also is beneficial for your overall well being. If you’ve ever had a bad case of cabin fever or the winter blues you’ll know how being without the sun can really put a damper on your mood and your health.
This is because exposure to the sun in measured doses can induce your body to produce the Vitamin D. Vitamin D is key to –
– Bone strength
– Improved Mood
– Fights Depression
– Protects against cold and flu
Like anything moderation is key. Too much of a good thing can be a bad thing. You can overdose on Vitamin D3 so be sure to check your diet and supplements if you are trying to increase your intake to make sure you aren’t going overboard. An overdose of D3 can lead to –
- Abnormal heart rhythm
- Kidney stones
The recommended daily maximum consumption of vitamin D for adults is 4000 IUs.
How can you get enough D3?
Sunlight – 20 to 25 minutes of exposure to sunlight without the use of sunblock can help you get your daily needs. Sitting in front of a sunny window will NOT do the trick. You must go outside. Winter sun, locations in the extreme North or South, advancing age and darker skin color can dampen the effectiveness of the sun to help the body produce vitamin D
Fatty Fish – Sockeye salmon has 450 IUs of D per 6 ounce serving. This takes a great chunk out of your daily needs. You can also get Vitamin D from canned tuna, salmon, and sardines, but in smaller amounts.
Cod Liver Oil – Flavored citrus or mint cod liver oils are the best way to get this not-so-good-tasting supplement’s 1300 IUs of D3.
Egg Yolks – Each yolk contains 40 IUs of D. This isn’t enough to get all your D from just eggs especially if you are watching your dietary fat intake and cholesterol. Though I’d be more concerned about your sugar and refined grain intake if you are watching your cholesterol than about eating your morning eggs.
Fortified Milk – This goes for dairy milk and non-dairy. Many varieties are fortified with 100 IUs of D per serving. Just make sure to check the labels first.
Supplements – These can come in the form of tablets, caplets, topical creams and oral sprays. This is where the potential for overdose can catch up with you. Make sure you don’t exceed the daily recommended maximum dosage and LISTEN TO YOUR BODY.
The first supplement I received for review is an oral spray application from InMed Technologies called Misol D3. The 1 oz. spray bottle contains 100 doses of 5000 IUs of vitamin D in a peppermint flavored liquid. My husband and I both tried it and were taken aback by it’s taste of sweetened rotten turnips instead of much mintiness. It also left a very slightly oily coating in my mouth that was distracting. At 5000 IUs per 2 spray serving you will well exceed the daily maximum. Even if you trim back to only 1 spray you’ll have to watch your intake of any other supplements or food sources of Vitamin D. Use this with caution. It’s almost too easy to ingest too much.
The second supplement which I received for review is a topical cream application from Vita Sciences called Maxasorb D3. One pump of cream from this 1.7 oz container has 1000 IUs of Vitamin D3. The cream is an unscented, non greasy formula which is great to use once a day as a moisturizer. This is one way I remembered to apply it to my kids. Dry hands always remind me to reach for lotion or cream. This lower dose left me confident we were getting what we needed without going overboard.