Add a little sunshine to your day!

20/2.2011 vitamin D

20/2.2011 vitamin D (Photo credit: julochka)

As I look outside at the pouring, snow and rain…(yes, for some odd reason we have snow right now!) I long for the sun. Mostly because when it is sunny, it is easy to be in a good mood but also because of the fantastic effects you can gain with vitamin d absorption. That is part of the reason that I included a 30 minute outside break every day, weather permitting, in my supplement month. Unfortunately, the truth is that even if I get outside for that brief amount of time per day, I won’t be absorbing the amounts of vitamin D that my body craves.

Canadians spend many, many months every year avoiding the cold winter season. Even when we do go outside, we are so bundled up that we are not able to absorb the sun’s rays. That’s why the majority of Canadians when tested are shown to be vitamin D deficient. More and more doctors are starting recommend a Vitamin D supplement for their patients and with good reason.

Nearly every body tissue has receptors for vitamin D, among them the intestines, brain, heart, skin, sex organs, breasts and lymphocytes, as well as the placenta. The vitamin, which acts as a hormone, is known to influence the expression of more than 200 genes.”  – Jane Brody, NY Times blog

So, your skin can absorb the vitamin D from the sun, but the power to absorb doesn’t stop there. If you are ingesting the it as a supplement, your body will be more than happy to absorb it any way it can! Health Canada has a chart which tells you what your recommended daily intake should be.

Age                          Recommended (RDA)/day             Tolerable Upper Level (UL) per day

Infants 0-6 months             400 IU  (10 mcg) *                         1000 IU (25 mcg)

Infants 7-12 months             400 IU  (10 mcg) *                         1500 IU (38 mcg)

Children 1-3 years             600 IU (15 mcg)                                 2500 IU (63 mcg)

Children 4-8 years             600 IU (15 mcg)                                 3000 IU (75 mcg)

Child/Adults 9-70 yrs             600 IU (15 mcg)                           4000 IU (100 mcg)

Adults > 70 years             800 IU (20 mcg)                                  4000 IU (100 mcg)

Pregnant/Lactation             600 IU (15 mcg)                               4000 IU (100 mcg)


As per this information, I’ve set my daily intake between 600-4000 IU, normally about 800 – 1,000 IU. It is important to note that many multivitamins have only 400IU included. That means that at minimum I would be missing 200IU every day. According to many trials done with the supplement, a 400 IU a day didn’t have any effect. It was only once the dose was upped to 800-1,000 IU in different trials that researchers started to see more positive results. (Nutrition Action, 11.2007)

Positive results and the lowering of risks were seen in many diseases, including:

  • Cancer

Lower risks of breast, prostate and especially colon cancer.

  • Diabetes

Helps with optimum insulin secretion

Lessens tooth loss, gingivitis and gum inflammation.

  • Mental function

Some studies claim low levels contribute to poor mental function in the elderly.


Why does vitamin D affect us on so many levels? Well,  D is a raw material for the body to use when it is communicating between cells. Hormones like estrogen use cholesterol, which in our diets are plentiful, but vitamin D can often be in short supply.

Some people are worried about vitamin D toxicity. There have been studies conducted in which the patients were given up to 40,000 IU a day without negative result. The major danger is if the D raises the levels of the calcium in the blood too high. However, for that to happen, all the carriers in your system would have to be completely saturated. Taking 1000 IU a day, in all presented evidence, should not only be safe, but very beneficial.

Obviously, there is much more to look at in regards to this fantastic vitamin, but I’ll give you a few days to go out and buy some D3 supplements. Then I can wow you with more information that I’ve discovered.

Do you take a D supplement? Did you notice any difference in your general health once you took it for awhile?


About msjenniferwalker

I'm a Jenn of all trades, as long as they are creative and fulfilling. I'm an actress, writer, photographer and all around social person. I love to learn, travel, meet new people and have new experiences.

Posted on April 23, 2012, in Experiences, Information and tagged , , , , , , , . Bookmark the permalink. 5 Comments.

  1. Come visit us down here in New Mexico! BOY, do we have sun.

    I was just trying to find an article on Dr. Mercola’s site that has detailed information (maybe even too detailed) about what times of day are best to be out in the sun to develop vitamin D, and all sorts of ins and outs about how the body does that. Just at the moment I can’t come up with it, but it should be on Information I hadn’t seen in other places.

  2. Yes, I do take a vitamin D supplement. In addition to my multi-vitamin. I also take extra C and extra B12. Overall, I feel much better on them. I really feel the difference when I miss or forget to take them.

  3. Good information. Thank you for submitting this. I will return to see updates

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