Just How Much Vitamin D do we need?
Just 15 minutes of sun at mid-day in the summer is sufficient. Of course, this varies based on how much skin is exposed (darker skinned people may need more time), the time of the day (mid-day is best for vitamin D), altitude (the higher the altitude you are at the more vitamin D your body can make), cloud cover, etc. During the winter, it’s hard to get out in the cold.
So what can we do?
Good food sources of vitamin D include fatty fish such as salmon, especially the wild salmon, tuna, mackerel, mushrooms, eggs and vitamin D fortified foods such as milk (any milk will do–cow, soy, almond, or coconut milk are all fortified). My favorite way to get vitamin D in the winter is from salmon. Just a small 4-ounce serving of salmon offers us 265% of our daily recommended allowance of this critically important vitamin. As vitamin D can be stored, just 2.5 servings of salmon each week would get us all of the vitamin D we need.
Take a Vitamin D supplement
Our Cataplex D is a great supplement to take during the winter
while you’re not getting enough sun. Ask the girls at the front desk how to get this!
- Spray Sunscreens
- One in every four sunscreens in this year’s database is a spary. People like sprays because they’re easy to squirt on squirming kids and hard to reach areas. But they may pose serious inhalation risks, and they make it too easy to apply too little or miss a spot.
- The FDA has expressed doubts about their safety and effectiveness but hasn’t banned them. As long as they’re legal, sunscreen manufactureres will make them.
- Sky-high SPFs
- One eighth of the sunscreens we evaluated boast SPFs above 50+. SPF stands for “sun protection factor,” but that outdated term refers only to protection against UVB rays that burn the skin. It has little to do with a product’s ability to protect the skin from UVA rays, which penetrate deep into the body. The worst thing about high SPF’s is it gives a false sense of security and tempt them to stay in the sun too long.
- Half of the beach and sport sunscreens in this year’s guide contain oxybenzone. When it penetrates into the skin, it gets into the bloodstream and acts like estrogen in the body. It can also trigger allergic skin reaction.
- Retinyl palmitate
- Nearly 20 percent of the sunscreens and SPF-rated moisturizers and 13 percent of SPF rate lip products in this year’s guide contain retinyl palmitate, a form of vitamin A. On sun-exposed skin, retinyl palmitate may speed development of skin tumors and lesion, according to government studies.
Look for these ingredients: Zinc, Titanium dioxide, Avobenzone or Mexoryl SX,
Look for these products: Cream, Broad spectrum protection, Water resistant for beach, pool, and exercise, SPF 30+ for beach and pool
If you do happen to get too much sun, add a few drops of Young Living Lavender oil to coconut oil or your carrier oil of choice, and apply topically for a cooling effect on your skin! Great for adults and children! Ask Mary at the front desk how to get you a bottle!
“Keep your immune system strong with chiropractic care and Vitamin D!”
Vitamin D and Your Immune System
It has now been determined that Vitamin D is, in many ways, more powerful, than any vaccine you could take. Vitamin D increases your immune function while dramatically stimulating the production of potent anti-microbial peptides. Vitamin D from sun exposure is the best way to optimize your vitamin D levels and thereby reduce your risk for a wide range of diseases.
Most people work indoors,and when not working, do not spend enough time enjoying outdoor recreation.Occasional sunlight exposure to your face and hands is insufficient for vitamin D nutrition for most people. To optimize your levels, you need to expose large portions of your skin to the sun, and you may need to do it for more than a few minutes.
How do you get enough vitamin D if it’s so important to your body? So to use the sun to maximize your vitamin D production and minimize your risk of skin damage, the middle of the day (roughly between 10am-2pm) is the best and safest time. During this UVB intense period you will need the shortest sun exposure time to produce the most vitamin D. As far as the optimal length of exposure, you only need enough to have your skin turn the lightest shade of pink. If sun exposure for your is not an option, we have Vitamin D Standard Process supplements in the office that you can take orally.