Vitamin D3 is the new “it” vitamin.  Recently, there has been a substantial amount of research touting it’s effectiveness at preventing chronic, infectious, and autoimmune diseases, and increasing calcium absorption from the small intestine.  It is been shown to decrease incidence and occurrence of the following diseases:  common colds, osteoporosis, cancer, high blood pressure, multiple sclerosis, inflammatory skin conditions, diabetes, and depression.  Many people have begun adding vitamin D has a supplement to their daily routine.  However, with the summer approaching, is it necessary to supplement?  Perhaps the answer is no.

To receive adequate amounts of Vitamin D, only 5-15 minutes per day of direct sunlight to unprotected arms, legs, and face is required 2-3 times weekly between the hours of 10 am and 3 pm.  Unprotected refers to areas of the body that are not covered with sunscreen, clothing, or hats.  This method is only effective between the months of late April to late October.  During the winter months, supplementation is mandatory.    

Those who are elderly, obese, of darker pigment, consuming no/low fat diets, or are unable to absorb fat (gallbladder disease, liver disease, Crohn’s disease, or surgical removal of part of the stomach/intestines)  will produce less Vitamin D from the same amount of sun exposure.  Supplementing with 1000 IU daily can be beneficial.  Since Vitamin D3 is fat soluble, absorption is dependent upon eating foods that contain fat.  Good sources of Vitamin D rich foods include:  organic salmon, cod, and eggs.